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Easy Overnight Oats with Chia & Maple: 5-Day Meal Prep

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A creamy, maple-sweetened overnight oats recipe that’s perfect for meal prep. Make it once on Sunday and enjoy breakfast all week long with minimal effort and simple ingredients.

Ingredients

Scale
  • 2 cups (180g) rolled oats (old-fashioned oats)
  • 2 tablespoons (24g) chia seeds
  • 2 ½ cups (600ml) milk of choice (whole, almond, or oat milk)
  • 3–4 tablespoons (45-60ml) pure maple syrup
  • 1 teaspoon (5ml) vanilla extract
  • Pinch of salt (about ⅛ teaspoon)
  • Optional toppings: fresh berries, sliced bananas, chopped nuts, extra maple syrup, cinnamon, Greek yogurt

Instructions

  1. Combine the dry ingredients: In a large bowl or 4-cup liquid measuring cup, whisk together 2 cups rolled oats, 2 tablespoons chia seeds, and a pinch of salt.
  2. Add the wet ingredients: Pour in 2 ½ cups milk, 3-4 tablespoons maple syrup, and 1 teaspoon vanilla extract. Whisk until oats and chia seeds are fully submerged and mixture is uniform.
  3. Divide into jars: Evenly distribute the mixture among five 16-ounce mason jars or airtight containers, filling each about half to two-thirds full.
  4. Seal and refrigerate: Screw lids on tightly, give each jar a gentle shake, and refrigerate for at least 6 hours, preferably overnight (8-12 hours).
  5. Prepare for the week: Oats will keep in the refrigerator for up to 5 days. Stir before serving and add toppings as desired.

Notes

For best texture, use rolled oats (not quick or steel-cut). Whisk chia seeds thoroughly to prevent clumping. If oats are too thick after refrigeration, stir in extra milk. For longer storage, add fresh maple syrup just before serving to maintain flavor. Do not freeze.

Nutrition

Keywords: overnight oats, chia seeds, maple syrup, meal prep, healthy breakfast, easy breakfast, make-ahead breakfast

Find it online: https://sagestirs.com/easy-overnight-oats-with-chia-and-maple-5-day-meal-prep/