Overnight Oats Without Chia Seeds (Easy + High Fiber)

This overnight oats recipe is an excellent option for anyone who prefers to skip chia seeds but still wants a high fiber, nutrient-packed breakfast. It swaps in ground flaxseeds, which deliver the same heart-healthy omega-3 fatty acids and digestive-supporting fiber as chia, without the gel-like texture some people find off-putting. You can easily customize these oats with your favorite toppings and meal prep them in advance for a perfect make-ahead breakfast recipe! 

Why You’ll Love This Recipe

This overnight oats recipe is creamy, satisfying, and made without chia seeds, which is perfect for those who prefer a smoother texture but still want all the nutritional benefits. In addition to being tasty and convenient, overnight oats have plenty of benefits for those with polycystic ovary syndrome (PCOS). About 70% of people with PCOS experience insulin resistance, a risk factor for type 2 diabetes and heart disease. 

Oats are a naturally gluten-free whole grain packed with complex carbohydrates and both soluble and insoluble fiber– two key players in helping stabilize blood sugar levels, lower cholesterol, and support digestive function.

Research shows that oats may help reduce hemoglobin A1c, glucose, and insulin levels, which are critical markers for managing blood sugar and lowering the risk of diabetes. They’re also known to reduce LDL (“bad”) cholesterol, making them a heart-healthy choice. On top of that, oats provide essential vitamins and minerals such as B vitamins, magnesium, zinc, iron, and selenium, all of which play a crucial role in managing PCOS symptoms.

Combining the oats with protein-rich Greek yogurt and a splash of almond milk and vanilla, this overnight oats base is both nourishing and delicious. Plus, it’s endlessly customizable! Try it with fresh berries and creamy peanut butter, or switch things up with chopped apples and cinnamon. Whether you’re managing PCOS, looking for a blood sugar-friendly option, or just want a quick and wholesome breakfast, this recipe checks all the boxes on busy mornings.

Ingredients Needed for Overnight Oats Without Chia Seeds

This easy overnight oats base without using chia seeds uses simple ingredients that you can easily find at your local grocery store. Here’s what you’ll need. 

• Rolled oats: rolled oats (also called old-fashioned oats) work best for overnight oats. They soften just the right amount while soaking, giving you that creamy yet chewy texture. You can use quick-cooking oats if you’re short on time, they only need about 30 minutes to soak, but the consistency will be thinner and less chewy with quick oats compared to traditional overnight oats.

• Ground flaxseeds: since we aren’t using chia seeds, ground flax seeds make a great substitution. They add an extra boost of fiber and provide beneficial omega-3 fatty acids. 

• Almond milk: I generally use almond milk in my overnight oats recipes, but you can use your milk of choice. Both dairy and non-dairy milk work well. 

• Greek yogurt: adding Greek yogurt adds a bit more of a thick and creamy texture. It also gives a boost of extra protein to this breakfast.

• Vanilla extract: adds the perfect touch of flavor and pairs well with most toppings that you choose. 

• Maple syrup (optional): while not necessary, maple syrup adds a bit of sweetness and flavor without too much added sugar. I’d opt for pure maple syrup like this one.

How to Make Overnight Oats Without Chia Seeds

I recommend meal prepping 2-3 overnight oat jars in advance for easy grab-and-go breakfasts throughout the week. Here’s how to make them:

Step One: Mix your base ingredients to create an oat mixture. In a mason jar, lidded glass container, or any airtight container, combine the rolled oats, ground flaxseeds, almond milk, Greek yogurt, vanilla extract, and maple syrup (if using). Stir well to ensure everything is evenly mixed and the oats are fully coated in liquid. A fork or small whisk works well here to break up any clumps from the flaxseeds or yogurt.

Step Two: Add your toppings. Now’s the time to add any toppings or flavor variations you’d like to include in advance, especially if they hold up well overnight. For toppings that might get soggy (like granola or nuts), it’s best to add those right before serving.

Step Three: Refrigerate and let it chill. Seal your container and place it in the fridge for at least 4 hours, or preferably overnight for best results. This allows the oats and flaxseeds to absorb the liquid and soften, creating a creamy, pudding-like texture by morning.

When you’re ready to eat, just give your cold oats a good stir, top with anything fresh or crunchy you’ve saved for later, and enjoy straight from the jar or bowl! You can also warm them briefly in the microwave if you prefer a cozy, hot oatmeal option. 

Tips & Substitutions

• Prep a big batch of these in advance and let them sit in the fridge. The flavors combine the longer they sit! 
• Looking for a protein boost? Add a scoop of your favorite vanilla or chocolate protein powder and combine well. Plant-based protein or whey works great! You could also opt for unflavored collagen peptides for a protein boost without altering the taste of your breakfast.
• Swap out the maple syrup for another sweetener of choice that you have on hand. Other options include honey, agave nectar, stevia, brown sugar, or monkfruit. 
• Dairy-free? Omit the Greek yogurt or use a dairy-free yogurt in its place. If you omit the Greek yogurt, add a little more milk. 
• Hemp seeds can also be used in place of flax seeds and add a nice crunch! 
• Need more healthy fats? Add a spoonful of nut butter (like almond, cashew, or peanut butter) into the oats before refrigerating. It adds creaminess and helps keep you full longer.
• Sneak in veggies by stirring in 1–2 tablespoons of shredded zucchini or carrot before refrigerating for an added fiber and nutrient boost without impacting the flavor.

Topping Options + Flavor Variations

One of the best parts about this healthy breakfast recipe is how customizable it is. Once you create your oat base with basic ingredients, you can add your favorite toppings, fresh fruit, and flavors. Use what you have on hand or what you’re craving that day! Switching it up adds variety and additional nutrients.

Here are some topping options and flavor variations to try:

• Banana slices, chopped walnuts, cinnamon
• Strawberry slices, dark chocolate chips, cocoa powder
• Chopped apple, cinnamon, allspice, and chopped pecans
• Fresh berries and nut butter with sunflower seeds
• Pineapple and shredded coconut
• Blueberries, almond butter, hemp seeds
• Cranberries, orange zest, and slivered almonds
• Pumpkin puree, pumpkin pie spice, and pumpkin seeds

Other Oat Recipes You’ll Love

• Easy Quinoa Overnight Oats
• Make-Ahead High Protein Baked Oats
• Cookies + Cream Overnight Oats
• Easy PCOS Overnight Oats (my other favorite overnight oats recipe!)

If you make this Overnight Oats Without Chia Seeds recipe, please consider leaving a star rating and review at the end of this blog post. This is incredibly helpful to me, my small business, and to other readers!

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