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Overnight Chia-Oat Pudding

Ali Segersten (author)
OVERNIGHT CHIA-OAT PUDDING DAIRY-FREE-1

Chia-oat pudding can be eaten for a light breakfast, nutrient-dense snack, or healthy dessert! You can also divide it into a larger number of jars and add fresh sliced fruit before you add the greek yogurt—sliced peaches, strawberries, pitted cherries, or fresh blueberries all work well! I like to use an organic fruit juice sweetened raspberry jam for the topping, but any type of fruit jam will work. Serve these overnight oats with several hard boiled eggs for a high-protein, high-fiber breakfast that will keep you satisfied for many hours!

Ingredients

Pudding

1 cups rolled oats
4 tablespoons chia seeds
2 cups non-dairy milk (unsweetened)
2 tablespoons maple syrup (optional)
1 pinches sea salt

Topping

½ cups plain coconut yogurt (or Greek yogurt)
8 teaspoons sugar-free jam

Nutrition Facts

Per serving Recipe serves 4

Calories from
  • Protein 11%
  • Net carbs 52%
  • Fat 37%
Full nutrition facts
Macros
Energy & Macronutrients
Calories
245kcal
Protein
6.1g
Total Carbohydrates
35.8g
Dietary Fiber
7.3g
Net Carbs
28.6g
Total Sugars
12g
Sucrose
6.1g
Glucose
0.16g
Fructose
0.05g
Total Fat
9.1g
Saturated Fat
2.1g
Monounsaturated Fat
0.74g
Polyunsaturated Fat
4g
Trans Fat
0.02g
Sodium
88.7mg
Vitamins
Water-Soluble Vitamins
Vitamin C
2.7mg
Thiamin (B1)
0.2mg
Riboflavin (B2)
0.29mg
Niacin (B3)
1.7mg
Pantothenic Acid (B5)
0.23mg
Vitamin B6
0.02mg
Folate (B9)
14.7µg
Vitamin B12
0.7µg
Choline
8.7mg
Fat-Soluble Vitamins
Vitamin A (Retinol)
74.3µg
Vitamin D
1.9µg
Vitamin E (Alpha-Tocopherol)
0.18mg
Vitamin K1 (Phylloquinone)
0.54µg
Minerals
Minerals
Calcium
389mg
Iron
2.2mg
Magnesium
90.3mg
Phosphorus
234mg
Potassium
238mg
Zinc
1.7mg
Copper
0.25mg
Manganese
1.5mg
Selenium
14.2µg
Amino Acids
Essential Amino Acids
Histidine
0.15g
Isoleucine
0.25g
Leucine
0.46g
Lysine
0.31g
Methionine
0.13g
Phenylalanine
0.34g
Threonine
0.19g
Tryptophan
0.1g
Valine
0.3g
Non-Essential Amino Acids
Alanine
0.3g
Arginine
0.6g
Aspartic Acid
0.59g
Cystine
0.15g
Glutamic Acid
1.3g
Glycine
0.32g
Proline
0.24g
Serine
0.32g
Tyrosine
0.19g
Fatty Acids
Monounsaturated Fatty Acids
Oleic Acid (18:1 cis)
0.73g
Omega-3 Fatty Acids
ALA (18:3 n-3)
2.7g
Omega-6 Fatty Acids
Linoleic Acid (LA)
1.3g
Other
Carotenoids
Beta-Carotene
1.6µg
Lutein + Zeaxanthin
38.1µg
5.0 1 review

Jes…

Aug 22, 2025

I was surprised how good this was. I served it with jam. I think I actually liked it better than other chia seed pudding recipes.