Healthy Overnight Oats with Chia seeds and protein! (2024)

FAQs

Why does everyone put chia seeds in overnight oats? ›

Why do you put chia seeds in overnight oats? Chia seeds up the nutrition content in overnight oats. They're loaded with good-for-your-gut fiber and omega-3 fatty acids, which help calm inflammation in your body and may protect you from chronic disease. They also add a nice protein boost to this recipe.

100g of Oatmeal with Chia Seeds contains 15g of protein, which is about the same as 2.5 eggs, 0.6 chicken breasts, or 1.1 cups (291g) of black beans.

There are countless health benefits of overnight oats, especially when it comes to your weight loss goals. It can keep you fuller for longer. For starters, oats can help keep you full, and in turn, can help reduce mindless snacking and excess calorie intake between meals.

old fashioned rolled oats – rolled oats work best for overnight oats recipes! Quick oats/instant oats get too soggy and steel-cut oats don't soften enough. Oats are naturally gluten-free but are often cross-contaminated, so make sure you grab certified gluten-free, old-fashioned oats!

According to a 2021 review published in Foods, oat beta-glucan has positive effects on hyperglycemia, lowering blood lipid levels and reducing weight. "The fiber content of oatmeal is filling and satiating, which in turn can help with eating fewer calories throughout the day and managing your weight," says Michalczyk.

You May Experience Digestive Issues

"Some people may experience GI and digestive issues from eating too many chia seeds. This is likely because they're an excellent source of fiber," explains Schlichter. "Also, these symptoms may be exacerbated if you're not drinking enough water," she says.

Protein. Chia seeds contain 19% protein — a similar amount to other seeds but more than most cereals and grains (1, 10, 22, 23). High protein intake is associated with increased fullness after meals and reduced food intake ( 24 , 25 ).

CHIA SEEDS ARE HIGH IN NUTRIENTS

Animal-based foods such as chicken and goat meat are at the top, with about 25-26 grams of protein per 100 grams compared to chia seeds' respectable 16-17 grams of protein.

In conclusion, while eggs have a higher protein content per serving compared to chia seeds, both can be part of a balanced diet. Eggs are a complete protein source and provide a concentrated dose of protein with essential vitamins and minerals.

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

How many times a week should you eat overnight oats? ›

Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like. However, some say that they feel oats give them digestive issues; overnight oats are not unsafe for those without medical conditions that affect digestion.

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

Overnight Oats are great with all kinds of milk, dairy (pasteurized) or non-dairy. Feel free to use your favorite! We do not recommend making Overnight Oats with water because it will result in an overly liquid texture. Did this answer your question?

Old-fashioned rolled oats are the best choice for overnight oats. They soak up the liquid overnight, leaving you with a creamy (but not mushy) texture.

Firstly, chia seeds mix in so nicely and create a gel-like mixture with the oats. They change up the texture of oatmeal ever so slightly! Secondly, they are small seeds that add nutrients, antioxidants, omega 3 fatty acids and fiber. So go grab your chia seeds and oatmeal and whip up this easy breakfast!

Soaking chia seeds makes it easier for your body to absorb the nutrients in them. The jelly around the seeds helps break down the essential nutrients in them, so your body can use it better.

Oatmeal and chia seeds are rich in antioxidants, which help protect the body against harmful free radicals. Oatmeal contains avenanthramides, unique antioxidants known for their anti-inflammatory and anti-itching properties. These antioxidants contribute to a stronger immune system and overall well-being.