Filled with warming spices and lightly sweetened with maple syrup, these healthy chai overnight oats are my ideal make ahead breakfast recipe.
These overnight oats are made without yogurt, so they can easily be heated in the morning if you prefer a hot breakfast. Plus, you can also make a dirty chai version by adding a few splashes of cold brew concentrate.
Why you’ll love this recipe
Packed with warming chai spices.
Filled with healthy fats, fiber, and protein = filling breakfast!
Lightly sweetened with pure maple syrup.
Made the night before for an easier morning.
Perfect for meal prep.
Frequently asked questions about making overnight oats
Do you eat overnight oats cold?
I do, but you don’t have to eat overnight oats cold. Personally, I love how thick and batter-like cold oats are.
However, if you prefer a warm breakfast, you can warm them in the microwave in the morning.
Are overnight oats healthy?
Yes, overnight oats can be a very nutritious breakfast. Let’s take a look at the ingredients and some of the nutrients they provide:
Chia seeds: In addition to providing important nutrients, the unique gelling properties of chia seeds helps with thickening.
Chai spice: I make my own blend, which you’ll find below. But you can also buy a premade blend. If in a pinch, pumpkin pie spice will also work.
Almond butter: Use a natural, unsweetened almond butter. Cashew butter will also work, just don’t use peanut butter as it’s too overpowering.
Oat milk: I love the slightly sweet flavor of oat milk with the spices, but almost any milk will work. Coconut is the only one I’d be cautious of as it could change the flavor quite a bit.
Pure maple syrup: To help balance out the spices, I recommend adding just a touch of maple syrup. You could also use honey, or nix it altogether if you really don’t like sweet breakfasts in the morning.
Vanilla extract: Just a splash helps add a sweetness to this recipe and balances out the chai spices well.
Cold brew concentrate (optional): For a jar of dirty chai overnight oats, add 2 tablespoons of cold brew concentrate into the mix.
How to make a homemade chai spice blend
Making a homemade chai spice blend is SUPER easy! All you have to do is combine a few spices in a jar and store it for up to 1 year.
Here’s what you’ll need:
1 teaspoon cardamom
1 teaspoon allspice
1 teaspoon nutmeg
3 teaspoons cinnamon
1 teaspoon ground ginger
I’ve also made this blend without allspice and it still turned out delicious. But I do think it tastes best when you have all of these ingredients.
Do you have to use cold brew concentrate?
While cold brew concentrate will give you a concentrated coffee flavor (as redundant as that is), you can still get that coffee flavor by using brewed coffee instead.
In fact, this is a great way to use up those last few drops in your coffee pot.
Instead of adding 2 tablespoons of concentrate, you’ll want to reduce the oat milk to 1/4 cup and add 1/4 cup of brewed coffee to keep your oats nice and thick.
If you prefer thinner oats, then keep the oat milk at 1/2 cup and just add the 1/4 cup of coffee.
Tips for making this Healthy Chai Spiced Overnight Oats Recipe
Use old fashioned rolled oats, not quick or instant!
Stir with a butter knife, not a spoon. It may sound weird but it really does incorporate the nut butter better.
Do not leave out the almond (or cashew) butter! It really does add such a good flavor and texture. Plus it helps make this recipe super filling.
Go light on the coffee and add more to taste in the morning. Depending on how strong your cold brew concentrate is, 2 tablespoons may be too bitter, or not strong enough. I recommend starting with 1 tablespoon to start and adding more in the morning if needed.
For thinner oats, add an extra splash of oat milk in the morning. You can also leave out the chia seeds, but that will also reduce the nutritional value of this healthy breakfast recipe.
For more filling oats, add up to 1/4 cup of Greek or plant-based yogurt. You can also add an extra tablespoon of nut butter or a few tablespoons of a plant-based protein powder.
In a mason jar, combine the oats, chia seeds, chai spice, vanilla extract, pure maple syrup, oat milk, almond butter, and 1 tablespoon of cold brew concentrate. Using a butter knife, stir the mixture until fully combined.
Place a lid on the jar and refrigerate for at least 3 hours and up to 5 days.
In the morning, taste and adjust the amount of cold brew concentrate to taste. Enjoy cold or heat in the microwave for 60 to 90 seconds.
Note: See blog post for tips on how to use regular brewed coffee in place of the concentrate.Nutrition for recipe: 386 calories, 16 grams fat (2 grams saturated), 50 grams carb, 13 grams protein, 10 grams sugar, 11 grams protein.
I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!
Welcome to The Healthy Toast!
Here you’ll find realistic healthy recipes designed by a registered dietitian with your busy lifestyle in mind.
Whether you’re a busy professional or new mom, the goal of The Healthy Toast is to provide you with the recipes and nutrition info you need to live your healthiest life, even when life gets crazy. As I’m a firm believer in a whole-foods, non-diet approach, I hope my website shows that good nutrition doesn’t have to be complicated or restrictive.
Get realistic recipes and nutrition tips in your inbox!