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Easy Overnight Oats with Chia Seed

This diabetes-friendly overnight oats recipe is a nutritious and delicious way to start your day, packed with fiber, healthy fats, and protein to help maintain steady blood sugar levels. With no added sugars and easily customizable ingredients, it's a perfect make-ahead breakfast for busy mornings.
Servings: 1
Calories: 357kcal
Prep Time5 minutes
plus 4 hours of refrigeration4 hours
Total Time4 hours 5 minutes

Ingredients

  • ⅓ cup rolled oats
  • ½ cup almond milk unsweetened (or any other milk alternative)
  • ¼ cup Greek yogurt plain
  • 1 tbsp chia seeds
  • ½ scoop protein powder vanilla (optional for extra protein)
  • ¼ tsp cinnamon
  • ¼ tsp vanilla extract
  • ¼ cup blueberries
  • 1 tbsp walnuts chopped

Instructions

  • In a jar or bowl, combine rolled oats, almond milk, Greek yogurt, chia seeds, protein powder (if using), cinnamon, and vanilla extract.
    ⅓ cup rolled oats, ½ cup almond milk, ¼ cup Greek yogurt, 1 tbsp chia seeds, ½ scoop protein powder, ¼ tsp cinnamon, ¼ tsp vanilla extract
  • Stir well to ensure everything is evenly mixed.
  • Cover and refrigerate overnight, or for at least 4 hours.
  • In the morning, stir the oats again and top with fresh berries and chopped nuts.
    ¼ cup blueberries, 1 tbsp walnuts
  • Enjoy cold or warmed up slightly.

Cooking Tips

  • For added flavour, try adding a pinch of nutmeg or cocoa powder.
  • Adjust the thickness by using more or less milk depending on your preference.
  • For a vegan option, use plant-based yogurt and omit the Greek yogurt.
  • You can make multiple servings at once and store them for up to 3 days in the fridge.
  • To make it more diabetic-friendly, avoid sweetened protein powders or yogurt.

Nutrition

Nutrition Facts
Easy Overnight Oats with Chia Seed
Amount per Serving
Calories
357
% Daily Value*
Fat
 
14.7
g
23
%
Saturated Fat
 
1.8
g
11
%
Trans Fat
 
0.02
g
Cholesterol
 
33.3
mg
11
%
Sodium
 
223.2
mg
10
%
Potassium
 
354.9
mg
10
%
Carbohydrates
 
36
g
12
%
Fiber
 
9.1
g
38
%
Sugar
 
6.9
g
8
%
Protein
 
22.8
g
46
%
Vitamin C
 
3.9
mg
5
%
Calcium
 
389.3
mg
39
%
Iron
 
2.6
mg
14
%
Magnesium
 
107.6
mg
27
%
Zinc
 
2.2
mg
15
%
* Percent Daily Values are based on a 2000 calorie diet.