A convenient & nutritious on-the-go breakfast option that tastes like a delicious cup of morning cha!

Ah cha, what a wonderful way to start a morning! Growing up, I saw the powerful impact a cup of cha can have. From special occasions to simple mornings, this delicious beverage acted as a comforter, ice breaker, unifier, and salutation. Cha (ਚਾਹ) is ingrained in Punjabi & South Asian culture and has been for generations. In case you are not familiar, cha or chai is a culturally specific way of making tea which involves boiling water with a unique blend of tea and spices, and bringing milk to a boil before serving. This process leaves you with the perfect combination of flavours and an experience all of its own.

So, now that you know how wonderful the experience of a cup of cha can be and the special place it has in my heart, you’ll understand why I just had to find a way to incorporate it into a healthy breakfast option. I love pairing culture and nutrition, so here I present the best of both these worlds: Cha-Spiced Overnight Oats. This is the perfect breakfast mash-up for those mornings that you need an on-the-go breakfast option without sacrificing the experience of a cup of delicious cha!

Ingredients

Overnight oats are a convenient way to have a nutritious breakfast ready to go for your busiest mornings. This recipe takes only 5 minutes to make, yet is packed with nutritious and filling ingredients like oats, chia seeds, hemp seeds, milk of your choosing, and the infamous cha spices. Whether you enjoy them cold or warm, if you’re a meal prepper and looking for a great breakfast option, you’ll love these overnight oats!

Oats: Both quick or rolled oats can be used, but the texture may differ depending on your choice. If you would prefer a chewier texture (my preference), then rolled oats may be best. Either way, oats have important nutrients like fibre, vitamins, and minerals, and have been associated with numerous health benefits including lowering cholesterol, lowering blood sugar, increasing fullness, and supporting a healthy digestive system.

Spices: Cinnamon (ਦਾਲਚੀਨੀ), cardamom (ਇਲਾਚੀ/ਲਾਚੀ), allspice or cloves (ਲੌਂਗ), ginger (ਅਦਰਕ), black pepper (ਕਾਲੀ ਮਿਰਚ), and fennel (ਸੌਂਫ) are all added to this recipe to mimic a tasty cup of cha! Not only that, but we are now discovering that many of these spices may have more benefits than just their amazing tastes including antioxidant and anti-inflammatory properties. Pretty great deal if you ask me!

Chia Seeds: The main reason overnight oats work is because of the chia seeds! When soaked, they expand and join the other ingredients, resulting in the perfect texture for overnight oats. They also are nutrition powerhouses packed with health promoting nutrients like protein, fibre, heart-healthy fats, vitamins, and minerals.

Hemp Seeds: Hemp seeds really help to boost the protein in this recipe and are also an excellent source of heart-healthy fats, vitamins, and minerals.

Milk of Choice: Traditionally cha is made using cow’s milk, but feel free to opt for your choice of plant-based milk here. The nutrition profile will depend on the specific milk chosen, and I would suggest opting for fortified, unsweetened versions.

Maple Syrup: I love maple syrup in this recipe! It provides an optimal level of sweetness without overpowering the cha flavours.

Optional Add-Ons: To boost the nutrition profile of this recipe even more, you can add toppings of your choosing such as fresh or dried fruits, nuts, seeds, or coconut flakes!

Kitchenware

You’ll also need:

• Measuring cups/spoons
• Storage container/mason jar

Steps

Trust me when I say the process is super easy! Simply combine all of the ingredients in your preferred container or jar, stir to combine, and store in the fridge overnight. That’s it! Then in the morning, just grab-and-go! If you prefer the oats warm, add in some more milk or water and cook or microwave until it reaches your desired consistency.

Tips & Notes

• Since the mixture will need a few hours to set, I suggest preparing them the night before so they have plenty of time to reach the best consistency.
• The oats can be prepped ahead and refrigerated in an airtight container for a few days. Just add more milk or water if you notice the oats are drying out.
• Enjoy the oats cold or warm! If warm is your preference, simply add more liquid and cook or microwave them until they’ve reached your desired consistency.

Recipe

Cha-Spiced Overnight Oats

• Servings: 2
• Prep Time: 5 min (+ 8 hours)
• Print

A convenient & nutritious on-the-go breakfast option that tastes like a delicious cup of morning cha!

Ingredients

• 1 cup quick or rolled oats
• 1 1/2 cup milk of choice (adjust for desired consistency)
• 2 tbsp chia seeds
• 2 tbsp hemp seeds
• 1 tbsp maple syrup
• 1/8 tsp each of ground cinnamon, cardamom, allspice or cloves, ginger, black pepper, fennel

Directions

1. Combine all of the ingredients in your preferred container or jar.
2. Stir to combine.
3. Refrigerate overnight.
4. In the morning, simply grab-and-go!
Note: If you prefer the oats warm, add some milk or water and cook until it’s reached your desired consistency.

Nutrition

Per Serving: Energy/Calories: 389 kcal | Carbohydrates: 49 g | Protein: 16.4 g | Fat: 14 g | Saturated Fat: 3.4 g | Sodium: 78 mg | Fibre: 8.4 g | Total Sugars: 15.6 g

Please note: the nutrition information provided above is an estimation based on a reference serving size. It is subject to error/variation and is for information purposes only. The website owner is not liable for this information. While this information may be helpful for you, please remember that food is more than just numbers.

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Disclaimer: All recipes on this site are intended for informational and educational purposes only. Results may vary depending on ingredients, equipment, and individual experience. Please use your best judgment and consider any allergies, dietary needs, or health conditions. The website owner is not responsible for any outcomes related to the preparation, cooking, or consumption of these recipes. Use this content at your own discretion and risk.