Easy and healthy breakfast idea for the whole family
If you’re like me, you’re always looking for easy and healthy breakfast ideas. Our mornings are the busiest time of the day and I don’t have time to make a big breakfast for the whole family.
Chia seed overnight oats recipe has been requested by my teen daughter and I’m so glad that I was able to complete this recipe. My kids love it! It’s not every day that my daughter requests a new dish to try, so when she does, I know that I have to make it a priority. Pick up your finest oats, chia seeds, and the items below to get started!
This Chia Seed and Walnut Overnight Oat Recipe is the perfect breakfast idea for busy families because you can prepare a lot and leave it in the fridge overnight. It stays fresh for about 3-4 days! It’s very easy to make and full of nutrients.
This recipe is also a great boost to the start of your day by adding a variety of fruits, nuts and other healthy toppings.
Cute container idea for overnight oats
I wanted to make it easy to grab but also easy and pretty to take on the go, so I got these cute Mason Jars for all my overnight oatmeal recipes.
Easy Chia Seed & Walnut Overnight Oats Recipe
How to make an Easy Chia Seed and Walnut Overnight Oat Recipe step-by-step:
Ingredients:
- 2.5 cups of almond milk (or other alternatives like oat milk, coconut milk, lactose free)
- 1.5 cup of chopped walnuts
- ⅓ cups of chia seeds
- 1.5 cup of rolled oats
- ⅓ cup pure maple syrup
- 1.5 teaspoon of vanilla extract
- Blueberries & Raspberries
Steps:
- Mix together all of the ingredients except toppings in a bowl.
- Cover and refrigerate overnight.
- Spoon into small bowls and top with additional walnuts and berries.
- Enjoy the next day!
The Benefits Of Overnight Oats
Digestion
Soaking oats overnight makes them so much softer, way gentler on the stomach, and easier to digest overall. They also contain prebiotic fibers that feed beneficial gut bacteria, supporting overall digestive health. Including chia seeds, flaxseeds, or berries can enhance these gut-friendly benefits even more! They’re a great way to support your gut health.
Convenience
Overnight oats are one of the easiest breakfasts you can make. All it takes is a quick mix the night before, a spot in the fridge, and by morning you’ve got a ready-to-eat meal waiting for you. It takes the pressure off your mornings, saves you time, and makes it much less tempting to skip breakfast when life feels a little busy.
Portability
Overnight oats are usually made in jars or small containers, which makes them perfect for grabbing on your way out the door. They hold up well on the go, don’t need to be reheated, and taste just as good straight from the fridge as they do at home. Honestly, it doesn’t get much easier than that.
Heart Health
Oats contain beta-glucan which is a type of soluble fiber that has been shown to lower LDL cholesterol levels. Regularly including overnight oats in your diet can play a small but meaningful role in supporting your long-term heart health.
Versatility
One of the best things about overnight oats is how adaptable they are. You can make them dairy-free, naturally sweetened, protein-packed, or fruit-filled depending on what you like. The flavor combinations are endless, so it’s easy to keep breakfast interesting every single day.
Nutrition
Oats are naturally packed with nutrients, providing complex carbohydrates that release energy slowly throughout the day. When combined with milk, yogurt, or a plant-based option, they become a good source of protein as well! You can add nuts, seeds, or fresh fruit to boost the vitamin, mineral, and healthy fat content, making the meal both filling and well-balanced.
The Benefits of Chia Seeds
Bone Health
Chia seeds may be tiny, but they pack a serious punch when it comes to keeping your bones strong. They’re loaded with calcium, phosphorus, and magnesium which are key minerals your body needs to maintain bone density and overall skeletal health. If you don’t eat enough dairy, chia seeds are a simple way to sneak in that extra calcium your bones will thank you for.
Nutrition
Think of chia seeds as little nutritional powerhouses. They’ve got an awesome balance of protein, fiber, and healthy fats, plus a variety of vitamins and minerals, all in just a spoonful or two! Because they’re so nutrient-dense, you don’t need a huge serving to get real benefits, making them one of the easiest superfoods to add to your diet.
Versatility
The best part? You can toss chia seeds into almost anything! Their mild taste means they won’t compete with other flavors, and their natural gelling ability makes them surprisingly useful in the kitchen. Sprinkle them over your yogurt, blend them into a smoothie, stir them into oats, or whip up a quick oats and chia pudding. Yum! You can even use them in baking as an egg substitute. Basically, they’re the ingredient that can sneak into any meal and make it better.
Energy
Chia seeds have been fueling humans for centuries, literally! The Aztecs and Mayans used them as a source of stamina and endurance, and for good reason. The mix of protein, healthy fats, and slow-release carbs gives you long-lasting energy without the mid-morning crash that coffee will give you. They’re perfect if you’ve got a busy day ahead, a long shift at work, or an intense workout to smash out.
Digestion
Here’s where chia seeds really shine: fiber. When they soak up liquid, they expand into a cool, gel-like texture that’s super gentle on your digestive system. This helps keep things moving smoothly and supports a healthy gut environment. On top of that, they act like a prebiotic, feeding the “good” bacteria in your gut so your digestion stays balanced and happy.
Omega-3 Fatty Acids
Chia seeds are also one of the best plant-based sources of omega-3 fatty acids, which are key for brain power, heart health, and keeping inflammation in check. They can help with focus, mood, and memory while giving your cardiovascular system some extra love. If you don’t eat fish, chia seeds are a fantastic way to naturally boost your omega-3 intake.
Make breakfast a breeze with this delicious recipe.
I hope you enjoy making, and eating, this simple, healthy, and delicious recipe that takes just minutes to prep but sets you up for a great start to your day!
If you’re looking for more quick and healthy breakfast ideas, be sure to check out my Easy Peach Breakfast Shake and Tropical Smoothie Bowl Recipe from my blog. You’ll have breakfast sorted in no time at all.
Say goodbye to stressful mornings and hello to breakfasts that are easy, nourishing, and actually enjoyable. With recipes like these, starting your day on a positive, energized note has never been easier!
