Overnight Chia & Oat Pudding
An overnight chia and oat pudding topped with fresh fruit, a make-ahead breakfast with fibre, calcium from milk and plant omega-3 from chia seeds.
- High fibre
- Calcium-rich
- Make-ahead
Why you'll love this
Stir it together at night and breakfast is waiting in the fridge: a thick, creamy pudding of oats and chia with banana or berries on top, and no stove needed.
Good for: Breakfast · Busy mornings · Make-ahead · Vegetarian · Pregnancy
Total Time
10 min
Serves
1 person
Calories
280 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre9 g
- Calcium280 mg
- Magnesium95 mg
- Omega-32.5 g
Why it can be useful during pregnancy
On mornings when cooking feels like too much, this jar gives you oats, milk and fruit in one go. Chia seeds add plant omega-3 and fibre, and the milk brings calcium, so it is an easy breakfast to fit into a pregnancy diet.
Fibre
Chia seeds and rolled oats together make this jar rich in fibre, which helps keep bowel movements regular. Drink plenty of water through the morning as well.
From: chia seeds, rolled oats
Calcium
Three-quarters of a cup of milk soaks into the oats, and chia adds a little more, so one jar is a calcium-rich start for strong bones and teeth.
From: milk, chia seeds
Omega-3
Chia seeds bring plant omega-3 (ALA), which you need about 1.4 g of a day in pregnancy. It is not the same as the DHA in fish, so it does not replace fish or a DHA supplement.
From: chia seeds
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Rolled oats – 1/4 cup
- Chia seeds – 2 tbsp
- Milk (or plant milk) – 3/4 cup
- Honey – 1 tsp
- Fresh fruit (berries/banana) – 1/2 cup
Easy substitutions
Milk (or plant milk) → Unsweetened plant milk with added calcium
A dairy-free option; plain plant milks can have much less calcium than cow's milk, so check the label.
Honey → A little mashed ripe banana
Sweetens the jar without added sugar, though banana still has natural sugar.
How to make it
- 1
Combine oats, chia seeds, milk, and honey in a jar; stir well.
- 2
Cover and refrigerate overnight (or at least 4 hours).
- 3
Stir again before serving; top with fresh fruit.
Pregnancy-friendly tips
- Add the fruit in the morning, not at night, so banana does not brown and berries stay firm.
- If the pudding sets too thick, loosen it with a splash of milk before eating.
- If you have gestational diabetes, leave out the honey and check this portion of oats and fruit with your dietitian; the milk and chia add protein and fibre alongside the carbs.
Safety note
- The milk is not cooked here, so use pasteurised packet milk, or boil loose milk and let it cool before mixing.
Contains: Milk
Frequently asked questions
Can I eat this on a queasy morning?
Some people find cold food easier when cooking smells set off nausea, and this needs no cooking at all. Start with half a jar and eat slowly if a full portion feels like too much.
Can I make it with plant milk?
Yes. It sets the same way. Choose an unsweetened one with added calcium so you still get calcium from your breakfast.
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