Grab-and-Go Oatmeal Chia Cups

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!

  • Prep time: 15 minutes
  • Yield: 1 serving (scale up for more servings)


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

Special equipment:


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

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

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.

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  • Laura

    Help, I can’t seem to find the nutritional info on this recipe. Thanks in advance

  • Cynthia

    Couldn’t you heat it up?

  • kkh369

    Oh wait, you eat this cold? Hmmm… I tried something similar a while back, and I found cold oatmeal to be very unappetizing. Oh well. I will stick to my HOT loaded oatmeal (I do fresh or dried fruit, chia/hemp/flax seed combo, nuts, coconut oil and honey or condensed coconut milk) and y’all enjoy! :)

  • Lisa

    Once I mastered chia pudding, I had to try this! So great because I can make ahead and stick in the fridge for anyone who has to leave early in the morning and needs a quick breakfast. Thank you Sally!


  • Celeste Embrey

    Thank you for this recipe! I made it earlier this week and finally had the chance to grab and go with my cup this morning — delicious and so filling! I added golden raisins and sunflower seeds because that was what I had on hand. I’ll definitely be making this again. Many thanks.

  • Sandy S.

    Sally (and Emma :) thanks for including the chia in this recipe. Good choice! I have opted to use 4x4x2″ high plastic containers, as I love oatmeal and prefer to start with bites of it and add the toppings as I go.
    Also want to comment on the bit of floral print in one of the pics. This print (or very similar ones) has been around for at least 70 years. It is like seeing an old friend! I can remember it in my parents toaster cover, some kitchen curtains and a blouse. Just want you to know how much I appreciate the ‘little things’ you do!

  • Leslie

    Could I substitute cooked steel cut oats instead of rolled?

  • Nic Makim

    Inspirational food styling!! Thanks for sharing! I’m going to make it tomorrow for my family. Would love to do a collaboration with you!

  • Lea

    Can you double the oats and milk of choice and leave out the yogurt?

    • Emma Christensen

      Hi, Lea — Sure! I think that would work. I usually use a ratio of 1/4 cup of oats to 1/2 – 3/4 cup of milk in my usual overnight oats. I’d start there and fiddle with it until you’re happy with the consistency!

  • Terri Bianco

    Is the oatmeal cooked ahead?

    • Emma Christensen

      Nope! This a no-cook recipe. The oats absorb moisture and turn creamy and chewy. You won’t be eating raw, dry oats!