Looking for a quick, nourishing breakfast? This chia oats recipe is cool, creamy, and packed with fiber and protein. Just a few simple ingredients, five minutes of prep, and the fridge does the rest.
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Ingredients
- Chia seeds, 3 Tbsp
- Steel cut or rolled oats, ¼ cup
- Cinnamon, to taste
- Unsweetened vanilla almond milk, 1 cup
- Flaxseed meal, 1 Tbsp (unless you ate on morning greens or elsewhere)
- Berries, big handful (fresh or frozen)
- Cacao powder, 1 Tbsp (optional)
- Maple syrup, honey, or chopped banana (optional)
- Vanilla extract (optional)
Instructions
- Combine chia seeds, oats, flaxseed (if using), cacao powder, and cinnamon in a jar or bowl.
- Add almond milk and stir well.
- Mix in vanilla and maple syrup if using.
- Refrigerate for at least 1 hour or overnight.
- Top with berries before serving. Enjoy chilled!
What's in this meal?
Whole Grains · Fruit · Nuts + Seeds · Spices
Fiber: 17-18g
|Protein: 12-13g
|Plant variety: 6+
Nutrition info is approximate and based on common whole food ingredients. It depends on your ingredient choices and add-ins, so use it as a general guide—not a strict count. Focus on variety, fiber, and flavor, not perfection.
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Why This Recipe Works
- Cool & Creamy Chia Oats combine plant-based power with no-fuss prep—perfect for busy mornings.
- Chia seeds deliver fiber and omega-3s, helping you feel full and energized.
- Flaxseed supports gut health, hormone balance, and is linked to better weight management.
- Berries add a sweet antioxidant boost to support immune health and reduce inflammation.
- And oats? They’re a fiber-rich base that keeps blood sugar steady and digestion happy.
Swap It + Smart Tips
- Try different berries: blueberries, raspberries, blackberries, or a mix.
- Mix in other seeds or nuts: hemp, pumpkin, walnuts, or pecans.
- Not into almond milk? Any plant milk works here—oat, soy, coconut, or cashew.
New to cacao? It adds more than just chocolatey flavor. Cacao is rich in antioxidants and magnesium, and may support mood, focus, and overall mental well-being. It’s easy to leave out if you prefer a lighter taste, but it brings a satisfying depth and a feel-good boost to your bowl.
Pro Tip
Make a few jars at once for easy meal prep! The texture thickens more the longer it chills—so if you like it looser, add a splash of milk before serving.
Want even more protein? Top with hemp seeds or a dollop of plant-based yogurt.
Why It Matters
For You:
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Supports stable energy, gut health, and heart health.
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Provides complete protein and fiber, keeping you fuller longer.
For the Planet:
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Plant-based choices reduce greenhouse gas emissions and resource use.
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Less reliance on animal agriculture means less deforestation and more sustainable land use.
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