breakfast

Chia and Berry Overnight Oats

PostpartumAmericanEasyServes 25 min

Rolled oats soaked in milk and chia seeds, topped with mixed berries.

This simple breakfast is a postpartum lifesaver. Rolled oats provide the complex carbohydrates needed for steady energy and are traditionally celebrated for supporting milk supply. Chia seeds add omega-3 fatty acids, which pass into breast milk for the baby's brain development, while the milk provides essential calcium to protect the mother's own stores.

View Nutrition Facts

One serving≈340 kcal · 12 g protein

Calories340 kcal

Protein12 g

Carbs53 g · 17.8g sugar

Fat10 g · 3g sat

Fiber10 g

Sodium57 mg

Folate37 mcg DFE

Iron2.8 mg

Calcium246 mg

Choline44 mg

Iodine43 mcg

Vitamin D60 IU

Vitamin B120.6 mcg

Zinc2.7 mg

from its ingredients

Ingredients

1 cup rolled oats
1 cup milk
2 tbsp chia seeds
1 tbsp maple syrup
½ tsp vanilla extract
1 cup mixed berries

Method

1In a medium bowl or two individual jars, combine the rolled oats, milk, chia seeds, maple syrup, and vanilla extract. Stir well until thoroughly combined.
2Cover and refrigerate overnight, or for at least 4 hours, to allow the oats and chia seeds to absorb the liquid.
3Before serving, stir the oats again and top evenly with the mixed berries.

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