Chai Latte Overnight Oats – A Nourishing Start to Your Day

Author: Jeannine Stokes-Waller

Registered Dietitian (SA). Dedicated to helping you live healthier — one simple, sustainable step at a time.

Looking for a breakfast that’s as delicious as it is nourishing? This Chai Latte Overnight Oats ticks all the boxes: creamy, spiced, filling, and packed with nutrients that support both gut and brain health. Best of all, you prep it the night before—so your busy mornings just got easier.

Why You’ll Love It

• High in fiber: Rolled oats and chia seeds create lasting fullness and support a healthy gut.
• Omega-3 boost: Chia seeds are rich in plant-based omega-3s, which help fight inflammation.
• Warming spices: Cinnamon, cardamom, ginger, and cloves don’t just taste amazing—they also bring natural antioxidant and anti-inflammatory benefits.
• Protein-packed: Greek yogurt adds a creamy texture and a protein punch to keep you satisfied for hours.

​And here’s a bonus: You can make it brain-friendly too. By stirring in a small scoop of creatine (5 g per portion), you may give your memory and cognitive function a gentle boost. Curious? Read more about the science behind creatine and memory in our article here

Recipe: Chai Latte Overnight Oats

​Ingredients:

• 1 ⅓ cups plain Greek yogurt
• 2 cups rolled oats
• 2 ⅔ cups low-fat milk
• 1 tsp ground cardamom
• 2 tsp ground cinnamon
• ½ tsp ground allspice
• ½ tsp ground nutmeg
• ½ tsp ground cloves
• 1 tsp ground ginger
• 4 tbsp chia seeds
• 2 tsp vanilla extract
• Pinch of salt
• 4 tsp honey

Method:

1. Whisk together all ingredients in a medium-sized mixing bowl.
2. Spoon into jars or containers with lids.
3. Refrigerate for at least 4 hours (preferably overnight).
4. Stir, top with fresh fruit or nuts if desired, and enjoy!

Optional: Add 5 g creatine per portion before refrigerating for an extra memory-boosting effect.

Download Recipe Here