Grab-and-Go Oatmeal Chia Cups

Grab-and-go oatmeal and chia breakfast cups! Top them with yogurt, fresh fruit, and nuts to make a satisfying meal. Easy to make vegan or gluten-free.

Grab-and-Go Oatmeal Chia Cups
Sally Vargas

I work from home, but even though I may not be actually going anywhere, I still appreciate a quick breakfast that I can grab from the fridge.

I tend to procrastinate this most important meal of the day, sipping my coffee and checking email before plunging into work. Before long, it’s ten o’clock and hunger pangs have set in.

I love opening my fridge to see these oatmeal and chia cups waiting for me.

Grab-and-Go Oatmeal Chia Cups
Sally Vargas

But of course, if you are rushing out the door, these cups are very handy, too. In fact, I often bring them in the car when I’m traveling and don’t want to rely on fast food.

You can make as many or as few of these oatmeal cups as you like. They keep well for about 5 days in the refrigerator.

The longer they sit, the thicker the bottom layer becomes, so I suggest you mix them in a bowl if you’ve stuffed your jar to the brim. Either that, or prepare them in a larger jar so you have enough room to mix everything together when a bowl isn’t within reach.

Grab-and-Go Oatmeal Chia Cups
Sally Vargas

Another bonus with these make-ahead oatmeal cups is they're the perfect portion control for breakfast. I’m always on some sort of, ahem, “nutritional plan” to keep from packing on the pounds (being a recipe developer has its downsides!), and so I love having these pre-portioned and pre-packaged for me.

Plus, the oatmeal and chia seeds are so filling that I don't get hungry until lunch!

You can sweeten these to taste or use vanilla yogurt. The raisins and fruit make these satisfying enough for me, so I can save my craving for sweets for another, worthier opportunity – one will surely arise at some point during the day.

Grab-and-Go Oatmeal Chia Cups

Prep Time 15 mins
Total Time 15 mins
Serving 1 serving

The recipe below is for one single-cup serving. Prepare additional servings in their own jars using the same ratios. You can prepare as many servings as you'll eat within 5 days!


  • 2 tablespoons old-fashioned rolled oats (gluten-free, if needed)

  • 1 tablespoon chia seeds

  • 1/3 cup milk, any kind, including non-dairy

  • 1/3 cup plain or vanilla yogurt, any kind, including non-dairy

  • 1 teaspoon honey, maple syrup, or sweetener of your choice, to taste (optional)

  • 1/4 cup blueberries, sliced strawberries, raspberries, or other chopped fruit of your choice

  • 1 tablespoon raisins or other dried fruit

  • 1 tablespoon chopped or sliced almonds, cashews, walnuts or other nut of your choice


  1. Combine the oats, chia seeds, and milk in an 8-ounce or larger jar:

    Stir to mix the ingredients together. Let stand for 10 minutes to allow the mixture to thicken slightly.

    Grab-and-Go Oatmeal Chia Cups
    Sally Vargas
  2. Layer the remaining ingredients on top:

    Once the chia and milk mixture has thickened slightly, top it with layers of yogurt, honey (if using), berries, raisins and nuts. Cover the jar with a cap and refrigerate until needed, or for up to 5 days.

    Grab-and-Go Oatmeal Chia Cups
    Sally Vargas
  3. Enjoy:

    Eat your breakfast straight from the jar, mixing everything together as you go, or pour the contents into a bowl, if you prefer.

Grab-and-Go Oatmeal Chia Cups
Sally Vargas
Nutrition Facts (per serving)
346 Calories
13g Fat
41g Carbs
19g Protein
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Nutrition Facts
Servings: 1
Amount per serving
Calories 346
% Daily Value*
Total Fat 13g 17%
Saturated Fat 4g 20%
Cholesterol 20mg 7%
Sodium 237mg 10%
Total Carbohydrate 41g 15%
Dietary Fiber 6g 23%
Total Sugars 30g
Protein 19g
Vitamin C 6mg 30%
Calcium 616mg 47%
Iron 2mg 10%
Potassium 856mg 18%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutrition information is calculated using an ingredient database and should be considered an estimate. In cases where multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.