This simple overnight oats and chia recipe is soft, naturally sweetened with banana, and easy for toddlers to eat. Preparing it the night before saves time and allows the oats and chia to soften fully, creating a smooth, gentle texture that’s suitable for little mouths. It’s a nourishing make-ahead option that works well for busy mornings and growing appetites.
This nourishing combination of oats, chia, yoghurt, milk, banana, and gentle spices provides a balanced mix of slow-release carbohydrates, healthy fats, protein, fibre, and key micronutrients to support energy, digestion, and growth. Rolled oats and chia help promote gut health and steady blood sugar, yoghurt and milk contribute calcium and beneficial bacteria for bone and digestive health, while banana adds natural sweetness and potassium. A pinch of cinnamon enhances flavour without added sugar, and optional finely ground nuts provide extra healthy fats and minerals. Together, these ingredients create a gentle, nutrient-dense meal suitable for both toddlers and the whole family.
This information is based on general nutrition research and is not intended as medical advice.
Prep time: 5 minutes
Cook time: No cooking required (6–8 hours soaking time)
Serves: 1-2 toddler servings***
Total Calories (Whole Recipe): Approximately 245–270 kcal (depending on milk and topping choice)
Ingredients
- ¼ cup rolled oats
- ½ tsp chia seeds
- 2 tbsp plain yoghurt (full-fat if possible)
- ⅓ cup milk of choice
- ½ ripe banana, mashed
- ⅛ tsp cinnamon powder
- Almond or nut powder, for topping (optional)
Equipment
- Small bowl or jar
- Spoon
- Measuring cups and spoons
- Lid or cover (for refrigeration)
Instruction
- In a small bowl or jar, add the oats, chia seeds, yoghurt, milk, cinnamon powder, and mashed banana.
- Mix well until evenly combined, making sure there are no clumps of chia seeds or oats.
- Cover and place in the fridge overnight, or for at least 6–8 hours, to allow the oats and chia to soften.
- Before serving, stir well. Add a small splash of milk if needed to adjust the consistency.
- Top with a small amount of almond or nut powder and/or mashed banana if using, and serve.
Toddler & Family Notes
- Ensure the oats and chia are fully soaked and very soft before serving. Mash the banana well for a smooth texture. For younger toddlers, serve plain and lightly blend or mash again if needed.
- Always fully soak chia seeds before serving. Avoid dry chia, as it can swell and pose a choking risk. Introduce chia gradually and watch for any tummy discomfort, as it is high in fibre.
- Chia portions for toddlers:
- 1–2 years: up to ½ teaspoon per day
- 2–3 years: up to 1 teaspoon per day
- Check for nut and dairy allergies before serving and always supervise your child while eating.
- Serve chilled, or allow to sit at room temperature for a few minutes before serving. Stir, mash, or lightly blend again just before serving if a softer texture is needed.
- Overnight oats with chia require no cooking, making them a convenient option for travel, outings, or places without access to a stove. Prepare ahead and store chilled until ready to serve.
- Looking for another easy breakfast idea? Our Spelt Porridge for Families is a healthy, naturally sweet alternative.
*** Serving sizes are indicative only. Toddler portions may vary and should be based on your child’s age, appetite, and developmental stage.
