Rainbow Overnight Chia Oats

Rainbow Overnight Chia Oats in Mason jars
Photo: Mary Ellen Phipps, MPH, RDN, LD

Overnight Chia Oats are the perfect way to get in a hefty dose of chia seeds each morning! But why chia seeds you ask? Well, besides the fact that they’re like nature’s little sprinkles, chia seeds also are a great way to add fiber, protein and healthy fats to all sorts of dishes: smoothies, oatmeal, toast, frozen treats, pancakes, baked goods and more! And they help keep everything nice and regular if you know what I mean.

And, since we have one person with celiac disease — my husband — and one person with Type 1 diabetes — me — in our house, I have to get a little creative in the kitchen. All four of us, my kids included, love oatmeal, but by itself it’s not so kind to my blood sugars, so adding in chia seeds is a naturally gluten-free way to up the protein and fiber  needed to blunt the spike in my blood sugar that regular oatmeal would cause.

So, needless to say, we go through a lot of chia seeds in our house. And these Overnight Chia Oatmeal recipes are one of my favorite ways to eat them. While I don’t subscribe to the thought that breakfast is the “most important meal of the day” — all meals are important! — I do think it’s important to make sure your breakfast is loaded up with fiber, protein and healthy fats, as well as lots of fruits and veggies. And the mega dose of fiber you’ll get with these Overnight Chia Oats is a huge favor that your GI tract will thank you for!

Here’s What You’ll Need to Make Them

12-ounce Mason jars with lids — how many depends on how many colors you want to make.

Add the Following to Each Jar

  • ⅓ cup chia seeds
  • ⅓ cup oats (use gluten-free if needed)
  • 1 cup unsweetened vanilla almond milk

For your base/standard chia oats: Add chia seeds, oats and almond milk to your Mason jar, multiplying as needed if you’re making more than one jar. Secure the lid and shake vigorously until fully combined. Let jar(s) sit in the refrigerator for at least four hours.

To Add Some Color

Blue/Purple Overnight Chia Oats: In a high-powered blender, combine the chia oats from the Mason jar with 1 cup frozen blueberries and blend until desired consistency (I like to keep mine a little chunky for added texture). Stir well until fully combined. Return to jar and secure lid.

Green Overnight Chia Oats: In a high-powered blender, combine the chia oats with 2 cups kale leaves, ½ frozen banana and 2 tablespoons maple syrup and blend until desired consistency. Stir well until fully combined. Return to jar and secure lid.

Yellow Overnight Chia Oats: In a high powered blender, combine the chia oats from the Mason jar with 1 cup frozen pineapple and blend until desired consistency. Stir well until fully combined. Return to jar and secure lid.

Orange Overnight Chia Oats: In a high-powered blender, combine the chia oats with 1 cup pumpkin puree, 1 teaspoon turmeric and 1 teaspoon cinnamon and blend until desired consistency. Stir well until fully combined. Return to jar and secure lid.

Pink/Red Overnight Chia Oats: In a high-powered blender, combine the chia oats with 1 cup frozen raspberries and blend until desired consistency. Stir well until fully combined. Return to jar and secure lid.

Each jar contains two servings. Top with your favorite add-ins and enjoy! Note: These will keep in the refrigerator for 7 days.

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Mary Ellen Phipps
Mary Ellen Phipps, MPH, RDN, LD, is the registered dietitian nutritionist behind Milk & Honey Nutrition, where she offers recipes, nutrition tips and a healthy dose of sarcasm. She's a wife, mom, type 1 diabetic and recipe developer, and she strives to make healthy eating easy, realistic and, most importantly, fun. Connect with Mary Ellen on her website, Facebook and Instagram.