5-Ingredient Overnight Chocolate Oats


It’s no secret.

I’m a sucker for chocolate anything.

I’m also lazy(ish).

And I don’t like weird ingredients or too-many trips to the shops.

And that’s pretty much why I created this 5-Ingredient chocolate overnight oats recipe. 💁

So this recipe is awesome for meal prep ahead of a busy week (if that’s your jam).

That said, I’m more of a ‘oh-crap-Its-the-last-minute-and-I-was-too-busy-to-prep-food-but-now-im-hungry’ kinda girl so I just make this as I need it.

As a dietitian (and human being who is trying her best to ‘adult’), I think this Chocolate Overnight Oats recipe is fab because it’s:

  • Tasty… and healthy food should never taste sad.

  • High in fibre (both insoluble and soluble) for a healthy gut

  • Great for a meal prep ahead of a busy week.

  • Quick and easy and should help keep you feeling full for while.

  • Made using pantry ingredients you probably already have. #Winning.


Oh… and there’s only 5 ingredients in this quick + easy chocolate overnight oats recipe! 💃

Here’s the thing.

You don’t need to buy overpriced or hard-to-find superfoods to be healthy. The five ingredients in this recipe are some of my favourite.

  • 1. Rolled oats are insanely wonderful. They’re cheap. They’re sustainable. And they actively help to lower cholesterol levels while giving you some wholesome fibre for a healthy gut. #winning

  • 2. Milk is an awesome way to get some easy protein and calcium. Use the milk you love best (I love dairy). If it’s a plant-based milk, just made sure it’s got added calcium and unsweetened is best.

  • 3. Chia seeds are lovely sources of healthy fat and fibre. They do get stuck in your teeth (and hair… and everywhere). You’ve been warned.

  • 4. Cacao is different from cocoa powder in that it’s got a little more antioxidants and vitamins. Is it a big deal though? Heck no. In the context of your diet, it’s not worth worrying over. Use what you got/can afford.

  • 5. 100% maple syrup is my go-to instead of maple-flavoured syrup. That’s cause you’re getting a more wholefood/real product. It is more expensive though… so I also like to use honey if I want a cheaper option.

Well, I hope you enjoy this for a healthy breakfast idea! Or healthy snack idea. Or meal prep idea!. Any way. However you want to eat it… enjoy!

Big love,

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Quick + Easy Overnight Chocolate Oats

Yield: 4

Chocolate Overnight Oats

prep time: 3 minscook time: total time: 3 mins

Here's a quick and healthy breakfast recipe for chocolate overnight oats with only 5 ingredients. Skip hard-to-find superfoods. It's a great meal prep recipe to make ahead of a busy week! All you need is milk, oats, chia seeds, cacao and maple syrup to create this quick and easy breakfast idea.


  • 2 cups of milk
  • 1 cup rolled oats
  • 1/3 cup chia seeds
  • 3 tbsp cacao
  • 2 tbsp maple syrup


  1. Whack all the ingredients together in a large air-tight container. Stir and let it stand overnight. Hungry now? Just allow 5-10 minutes so the chia seeds can absorb the liquid then enjoy. 


Use whichever milk your body likes. I use dairy.
Ingredient swaps: If you don't have maple syrup -> use honey. If you don't have cacao -> use cocoa powder. If you don't have chia seeds -> Use another seed you love like flax seeds.
You can leave it overnight or eat after 5-10 minutes in the fridge.
Store in an air-tight container in the fridge. It should last for a few days. 
Serve with peanut butter if you like.

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