This warm chia seed oatmeal is one of my go-to breakfasts when I want something filling on a busy morning! It’s just oats, chia seeds, and unsweetened vanilla almond milk, cooked in the microwave for 2 minutes, so it takes about 4 minutes from start to finish.
It’s dairy-free, and gluten-free if you use certified gluten-free oats. As a dietitian living with type 1 diabetes, I love that the chia seeds add a big dose of fiber, and I top my bowl with peanut butter or pecans for some protein and fat to make it a more balanced, filling breakfast.
How to microwave chia seeds in oatmeal
Chia seeds are safe to microwave, and this recipe cooks them right along with the oats. Mix them into the almond milk before the bowl goes in the microwave. As they heat, they soak up the milk and turn into a gel, which is what gives this oatmeal its thick, creamy texture.
Adding chia seeds to oatmeal that’s already cooked
Stir the chia seeds into hot oatmeal with a splash of extra milk, then let the bowl sit for a few minutes. Chia seeds absorb a lot of liquid, and that extra splash keeps your oatmeal from getting too thick.
No soaking required
The seeds hydrate while the oatmeal cooks and keep thickening as it sits, so there’s no need to soak them first. For a fully soaked, spoonable texture, try them in overnight oats instead, like my blueberry pecan overnight chia oats.
Why chia seeds and oats work well for blood sugar
Most of the carbohydrate in chia seeds comes from fiber. About 2 tablespoons (1 ounce) of chia seeds has roughly 12g carbs and 10g fiber. Oats bring beta-glucan, a soluble fiber that helps slow digestion and has been shown to support healthier blood sugar and cholesterol levels.
Fiber slows down how quickly carbs reach your bloodstream, and adding a protein or fat topping like peanut butter or nuts makes this a more balanced breakfast. You’ll find the carbs per bowl in the recipe card below so you can plan around it.
Tips for the best texture
Use a bigger bowl than you think. Oats bubble up as they cook, and a roomy microwave-safe bowl keeps them from spilling over.
Rolled or quick oats both work. Quick oats cook up softer in 2 minutes, while old-fashioned rolled oats keep a little more chew. Steel-cut oats won’t cook through in this amount of time.
Give it a minute to rest. The chia seeds keep thickening after you take the bowl out of the microwave. If it gets thicker than you like, stir in another splash of almond milk.
Pick an unsweetened milk. I like unsweetened vanilla almond milk here because it adds flavor without added sugar, and it smells so good when it heats up! Any unsweetened milk works if almond milk isn’t your thing.
My favorite chia seed oatmeal toppings
- Peanut butter provides a creamy consistency and extra protein.
- Trail mix options such as nuts, seeds, and cacao nibs add crunch to your bowl
- Cinnamon adds some spice and flavor to your oatmeal
- Coconut chips introduces a mild flavor and crispy texture
- Bananas add additional sweetness to your bowl
- Kiwi offers a tangy-sweet flavor
- Have fun experimenting with different toppings and variations and be sure to share with me!
More oatmeal breakfasts to try
For a baked oatmeal breakfast you can grab on your way out the door, try one of these:
For a no-bake option, my Low Sugar Chocolate Caramel Oatmeal Protein Balls are easy to make ahead for busy mornings.
Microwave Chia Seed Oatmeal with Almond Milk
Ingredients
- ⅓ cup oats use gluten free if needed
- 3 tablespoons chia seeds
- ⅔ cup unsweetened vanilla almond milk
Optional mix-ins/toppings:
- peanut butter
- pecans
- bananas
- cinnamon
- berries
Instructions
- Place oats and chia seeds in a microwave safe bowl, and stir until fully combined.
- Add in almond milk and mix until combined.
- Microwave on high for two minutes. Remove from microwave and add in/top with any additional mix-ins of choice!
Notes
Nutrition
See also: Breakfast Foods, and Chia Seed Recipes
9 Responses
I normally eat scrambled eggs and toast for breakfast. I tried this one morning instead and I’m going to have to incorporate this more into my morning routine due to how simple and great it tastes. I know from a past article you wrote almonds are a great source for our brain as well.
Can this be cooked on a stovetop. If so would any quantities change? How long would you cook?
YES! I’D KEEP THE SAME QUANTITIES
Had this for breakfast this morning and it was easy to make as well as yummy. I’ll be having this more often . Thanks for sharing your recipe.
Here you are using the microwave, but I see no indication of the kind of oats used. Are you using instant oats, steel-milled oats, or what?
I think these have some very different cook times, but I don’t want to make any assumptions.
Hi there! This recipe uses rolled oats.
Thanks, I’ll give these a try. As a still somewhat new Type 2 diabetic, I’m still looking for things that will give me energy and satiety in the morning without blowing up on top of Dawn Phenomenon and Feet on the Floor Syndrome.
Can you make this as overnight oats?
Yes, you could!