Eat Well Oct. 20. 2020

Overnight Chia Oat Bowl

Oct. 20. 2020
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

An Overnight Chia Oat Bowl is such a great staple to include in your meal prep, especially if you don’t have much time in the mornings or you need a grab-and-go breakfast.

Try making this Overnight Chia Oat Bowl for multiple servings on the weekend for a quick breakfast or snack on the go

Fittingly, chia seeds are the star of this recipe, and here’s why: they are enjoyed for their long-lasting energy, fiber, amino acids, and nutrients. They’re tiny water-loving seeds that are loaded with nutrition and deserve the title “superfood”. They love liquid and will soak up anything around, making them wonderful in a simple, healthy pudding.



Chia seeds are a “complete” protein — they contain all of the essential amino acids. Meaning, they contain the proteins it takes to build new cells. Just 1 ounce of chia seeds contains 4g of protein.

With the addition of your favorite vanilla plant-based protein powder, this chia seed pudding does the trick to fuel, energize and satiate you for later.


Chia seeds also contain lots of fiber — 1 ounce delivers 11g of mostly soluble fiber to be exact. This means it can bind to cholesterol and help move it along out of the body; a sign of happy, healthy digestion.


Chia seeds have been consumed for centuries for their brain-boosting effects, as well as their benefits on the body’s overall health. In just 1 ounce, you’ll get 18% of your recommended daily value of calcium, 30% of magnesium, 27% of phosphorous and 30% of manganese.

Optimizer Option:

Try it with berries for an extra boost in flavor and powerful antioxidants — I love it with raspberries or blueberries.

Another flavorful addition: coconut yogurt. You’ll also get a nice addition of healthy fats to keep you fuller, longer.

Make This Overnight Chia Oat Bowl a Well-Balanced Meal

For a well-balanced meal that keeps you full, provides you with stable energy, and supports healthy digestion, we use a system called the Foundational Five.

The Foundational Five Nourish Meal is any meal that contains all 5 elements of a balanced meal: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.

To make this a complete meal, make sure you have all five elements on your plate!

If you need more support with creating balanced meals, sign up for the Healthy Eating Made Easy with The Foundational Five course.

The Recipe

Serves 1



1/2 cup dried oats

3 tablespoons chia seeds

1 cup almond milk

ground cinnamon, to taste

1 tablespoon maple syrup


Optional add-ons for different flavor combinations:

— 1/4 cup of pumpkin puree

— dollop of coconut yogurt

— berries of choice

— nut butter

— nuts or seeds


Step 1

In a bowl, stir together all ingredients and place in refrigerator overnight.

Step 2

Stir again before serving. We like to serve our Overnight Chia Oat Bowl with whatever seasonal fruit and berries we have on hand, as well as dried seeds and nuts.


Can’t wait to see you try it!

When you make this, we’d love to see it! Snap a picture, share on Instagram and tag, @nutritionstripped #nutritionstripped. We love seeing your creations and sharing with the community!

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