Brownie Batter Chia Overnight Oats
Rich, chocolatey overnight oats that taste like brownie batter but support hormonal health during perimenopause & beyond. Packed with 15g protein, 18g fiber, and mood-supporting magnesium from cocoa and chia seeds.
Equipment
- 16oz mason jar or container of choice
- 1 bowl
- 1 whisk or fork
Ingredients
- ½ cup old-fashioned rolled oats use GF as needed
- 2 tablespoons chia seeds
- 2 tablespoons unsweetened cacao powder
- 1 tablespoon chocolate protein powder optional, for extra protein
- 1 tablespoon pure maple syrup
- 1 cup unsweetened milk
- ¼ cup Greek yogurt for creaminess, use Dairy Free as needed
- 1 teaspoon vanilla extract
- Pinch of sea salt
- 1 tablespoon mini dark chocolate chips 70% cacao or higher
Optional Toppings
- Fresh berries
- Chopped nuts or seeds
- Extra dark chocolate chips
- Coconut flakes
- A drizzle of almond butter
Instructions
- Combine Dry Ingredients: In a 16-oz mason jar or container, whisk together oats, chia seeds, cacao powder, protein powder (if using), and salt.
- Add Wet Ingredients: Pour in milk, yogurt, maple syrup, and vanilla extract. Stir well to ensure everything is fully combined and no cacao powder clumps remain.
- Stir in Chocolate: Add mini chocolate chips and give one final stir.
- First Chill: Cover and refrigerate for at least 1 hour, then stir again to break up any chia seed clumps that may have formed.
- Overnight Rest: Return to refrigerator for at least 4 hours or overnight for the perfect pudding-like consistency.
- Serve: In the morning, stir once more, add desired toppings, and enjoy your guilt-free brownie batter breakfast!
Notes
Nutrition Per Serving:
- Calories: 325
- Protein: 15g
- Fiber: 18g
- Omega-3s: 2.5g
- Magnesium: 20% DV
- Iron: 15% DV
Customization Tips for Your Individual Needs
For Blood Sugar Sensitivity:
- Reduce maple syrup to 1 teaspoon or substitute with stevia
- Add an extra tablespoon of chia seeds for more fiber
- Include a handful of chopped nuts for additional healthy fats
For Extra Protein Needs:
- Double the Greek yogurt
- Add a full scoop of chocolate protein powder
- Top with hemp seeds or chopped almonds
For Digestive Sensitivity:
- Start with 1 tablespoon of chia seeds and gradually increase
- Ensure you're drinking plenty of water throughout the day
- Consider adding a pinch of ginger powder for digestive support
For Chocolate Lovers:
- Use cacao powder instead of cocoa for a more intense flavor
- Add a teaspoon of instant coffee for a mocha variation
- Top with cacao nibs for extra crunch and antioxidants
Meal Prep Magic: Make-Ahead Tips
This recipe is perfect for batch preparation:Weekly Prep Method:
- Make 5 jars on Sunday evening
- Store in refrigerator for up to 5 days
- Add fresh toppings each morning
- Keep variety by alternating toppings throughout the week
Dry Mix Shortcut:
- Pre-mix dry ingredients in larger batches
- Store in airtight container for up to 3 months
- Just add liquids when ready to prepare
Troubleshooting Common Issues
Too Thick?
- Add 2-3 tablespoons additional almond milk
- Stir well and let sit for 10 minutes
Too Thin?
- Add an extra tablespoon of chia seeds
- Include an extra 2 tablespoons of Greek yogurt
- Let sit for additional 30 minutes
Not Chocolatey Enough?
- Increase cocoa powder by 1 teaspoon
- Add a few drops of chocolate stevia
- Top with extra dark chocolate chips
Grainy Texture?
- Ensure chia seeds have had adequate time to absorb liquid
- Try grinding half the chia seeds before adding
- Stir more vigorously when initially combining ingredients