Chocolate Overnight Oats with Chia Seeds & Strawberry Sauce

Chocolate Overnight Oats with Chia Seeds & Warm Strawberry Vanilla Sauce are the ultimate healthy “dessert for breakfast” treat! Gluten-free, vegan, and low FODMAP option.

These Chocolate Overnight Oats with Chia Seeds and Warm Strawberry Vanilla Compote are the ultimate healthy

What’s better than rich and creamy chocolate overnight oats? These luscious, heart-healthy chocolate overnight oats with chia seeds and warm strawberry vanilla sauce that have been on regular rotation at Casa Spicy lately!

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Why You’ll Love Chocolate Overnight Oats


  • HIGH PROTEIN & FIBER – Each serving of chocolate overnight oats has 17 grams of protein and 12 grams of fiber.
  • EASY TO MEAL PREP – Make a big batch of chocolate overnight oats and store them in the refrigerator for multiple breakfasts.
  • HEART HEALTHY – Packed with heart-healthy cholesterol-lowering ingredients, including oats, chia seeds, and strawberries.
Overhead photo with chocolate overnight oats and chia seeds in the background.
Gif of mixing bowl with a stirring spoon.

Chocolate Overnight Oats Ingredients

  • Oats. Use purity protocol, certified gluten-free oats, if needed, like Gluten-Free Prarie All Natural & Whole Grain Oats.
  • Chocolate Yogurt. These healthy chocolate overnight oats get a boost of gut-healthy probiotics from So Delicious Chocolate coconut yogurt. For more protein, use plain Greek yogurt mixed with unsweetened cocoa powder or chocolate protein powder.
  • Milk. Make this overnight oats recipe with dairy or non-dairy milk, like soy or unsweetened almond milk.
  • Chia seeds. A heart healthy ingredient that adds extra protein and fiber.
  • Strawberries. Fresh or frozen and thawed. Of course, you can use blueberries, raspberries, or any favorite berries too!
  • Pantry staples. Maple syrup, vanilla extract, and salt.
  • Toppings. I used cacao nibs. Other toppings include mini chocolate chips, unsweetened shredded coconut, any favorite nuts or seeds.
Container of So Delicious Coconut Yogurt on a white cotton napkin.

Recipe Variations

Chocolate Banana Overnight Oats. Top with banana slices and a sprinkle of cinnamon instead of strawberry vanilla sauce.

Chocolate Peanut Butter or Almond Butter Overnight Oats. Add a drizzle of peanut butter, almond butter, or your favorite nut butter to your chocolate overnight oats, with or without the strawberry sauce.

How to Make Chocolate Overnight Oats

Strawberry sauce in a blue serving cup.
  1. Make the oats by combining the oats, yogurt, milk, chia seeds, and salt in a glass jar or bowl. Set in refrigerator overnight, or for 3-4 hours, until oats are softened.
  2. Make the vanilla strawberry sauce by heating fresh or frozen strawberries in a saucepan over medium heat until softened. Stir in the maple syrup and vanilla and cook for 1-2 minutes.
  3. Top the chocolate overnight oats with warm strawberry sauce and cacao nibs.

Overnight Oats Nutrition

  • This recipe is gluten-free, vegan, DASH, and MIND diet-friendly.
  • One serving of chocolate overnight oats has 440 calories, 15 grams of protein, 11 grams of fiber, and only 1 gram of saturated fat.
  • Swap the strawberries with blueberries for a low FODMAP option and use a combination of lactose-free yogurt mixed with unsweetened cocoa powder instead of the chocolate coconut yogurt.
  • Packed with heart-healthy ingredients (see below) to lower cholesterol.
Overnight oats with strawberry sauce and cacao nibs

Heart Healthy Ingredients in Overnight Oats

  • Oats. They’re a good source of beta-glucans, soluble fiber that helps lower LDL cholesterol. As a bonus, oats are a prebiotic food with resistant starch {like in my Happy Belly Brownie Bites with Green Banana Flour}, to help feed a healthy gut microbiome!
  • Chia Seeds. Although studies on lowering cholesterol with chia seeds are mixed, they are a good plant source of omega-3 fatty acids, which may help lower triglycerides, decrease the risk of arrhythmias (abnormal heartbeats), & lower blood pressure.
  • Strawberries. Rich in pectins, another type of soluble fiber that helps lower LDL cholesterol, strawberries, citrus fruits, and apples are all my favorite heart-healthy foods!
Mason jar with chocolate overnight oats, strawberry sauce, and cacao nibs.

Chocolate Overnight Oats w/ Strawberry Vanilla Sauce

These Chocolate Overnight Oats with Chia Seeds & Warm Strawberry Vanilla Sauce {gluten free, vegan, low FODMAP} are the ultimate healthy "dessert for breakfast" treat!
5 from 6 votes
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 5 minutes
Resting Time: 3 hours
Total Time: 3 hours 10 minutes
Servings: 1 serving

Ingredients

  • 1/3 cup gluten free oats
  • 1 container So Delicious Chocolate Coconut Yogurt, or 5 ounces of your favorite chocolate yogurt
  • 1/2 cup non-dairy milk, i.e. soy milk
  • 1 tablespoon chia seeds
  • 1/8 teaspoon salt
  • 1 cup strawberries, frozen & thawed or fresh
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon pure maple syrup
  • 1 pinch salt
  • 1 tablespoon cacao nibs

Instructions

Make The Oats

  • Place oats, yogurt, milk, chia seeds, and salt in a glass jar or bowl. Set in refrigerator overnight, or for 3-4 hours, until oats are softened.

Make the Warm Strawberry Vanilla Sauce

  • Heat a saucepan over medium heat. Add thawed strawberries and saute for ~ 1minute, then mash with a fork or potato masher. Stir in maple syrup and vanilla, and cook for an additional 1-2 minutes.

To Serve

  • Top the overnight oats with the strawberry sauce and cacao nibs.

Notes

Meal Prep Tips
You can make several jars of oats ahead of time, and keep them in the refrigerator, well covered, for up to 3 days before serving. In addition, you can make the strawberry compote ahead of time, store it in the refrigerator, and heat it up in the microwave before serving.
Make it Low FODMAP:
According to the Monash app (as of 2/24/25), coconut yogurt is low in FODMAPs; however, always read labels, as ingredients may change, and brands may have other FODMAP ingredients.
Alternatively to coconut yogurt, you can also use lactose-free yogurt (e.g., Green Valley or Siggi’s) mixed with unsweetened cocoa powder and add additional sweetener if desired.
Also, use a low FODMAP serving of strawberries (5 medium) or swap with 1 cup of blueberries.
Additional Topping Ideas:
Mini chocolate chips, unsweetened shredded coconut, sliced bananas, nuts, seeds, peanut butter, or almond butter.

Nutrition

Serving: 1serving | Calories: 481kcal | Carbohydrates: 67g | Protein: 17g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Sodium: 424mg | Potassium: 555mg | Fiber: 12g | Sugar: 27g | Vitamin A: 488IU | Vitamin C: 123mg | Calcium: 586mg | Iron: 3mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Breakfast, Brunch
Cuisine American
Keyword healthy breakfast, oatmeal, overnight oats
Diet Dairy Free, DASH, Gluten Free, Low FODMAP Option, MIND Diet, Vegan, Vegetarian
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Did you make this recipe?I’d love a 5-star rating and review if you liked this recipe! If not, I’d love your comments, questions, and suggestions to make it better. Your feedback is much appreciated so I can understand how I can serve you best. Thank you!

More Healthy Gluten-Free Oat Recipes

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Did you make this recipe?

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17 Comments

  1. Kelly Anthony says:

    Chocolate and strawberries for breakfast, yes please! This chocolate overnight oats with chia seeds looks like the perfect way to start any day!

  2. Aren’t these pretty! I love the idea of planning for breakfast the night before so that I have a healthy option first thing in the morning. These are so decadent I might save some for dessert too!

  3. Wow where do I even begin?! Everything about this sounds like my ideal way to start the day!

  4. Morgan Eisenberg says:

    A fun (and heart-healthy) Valentines breakfast maybe? love the chocolate and strawberry.

  5. susan | the wimpy vegetarian says:

    This looks like the ideal way to start the day off. I miss breakfast altogether more often that I should admit, or just have a hot cocoa with mushroom powder stirred in from FreshCap Mushrooms. I adore So Delicious coconut yogurt!!! I’m saving this to make this week for breakfast one day. Thanks so much, and thanks for all the healthy ideas!

  6. charlene pors says:

    This looks amazing! Love the addition of the strawberry vanilla compote, very creative!

  7. My favorite flavor profile! Chocolate + strawberries rock!

  8. Kara @ Byte Sized Nutrition says:

    This looks so yummy! I’m glad to know that coconut milk is low FODMAP – I figured that it probably was, but wasn’t positive since canned coconut milk is fine but bottled refrigerated coconut milk is not. What are your thoughts on almond yogurt (made from almond milk) on the low FODMAP diet? (Specifically during the elimination phase). Most of the resources I’ve seen only list normal lactose-free yogurt as low FODMAP, but I’m guessing that’s partially because some of these other types of yogurts are so new to the market?

  9. sun city lincoln hills golf says:

    Honestly, I do not like Chia seeds. They make my stomach upset. Hope you can suggest some alternative.

    1. The Spicy RD says:

      No worries! You can just omit them, or, if you want some additional fiber, add in hemp seeds, sunflower seeds, or your favorite nuts. Hope you try it-enjoy!

  10. Sonali- The Foodie Physician says:

    Quick, delicious and healthy! That’s my kind of breakfast! Did I mention, I love yogurt! And as far as binge worthy shows, Game of Thrones would be my favorite!

  11. Sara @sarahaasrdn.com says:

    Wow! This post is so fun and filled with so much great information! Plus that recipe!!! Oh my! I can’t wait to try it!

  12. Jessica @ Nutritioulicious says:

    This looks delicious EA! I have never tried chocolate yogurt, but I have a lot of cocoa powder in my pantry and thinking that will work perfectly added to yogurt and oats and strawberries. Such a delicious treat for the morning!

  13. I love this post! First off way to go to your daughter for sticking to it- I love winning bets! I just tried OO for my first time two weeks ago and loved them! I obviously added pb2 but chia seeds and strawberries too- so delicious! I highly recommend The Good Wife on Netflix, it’s a LONG series but I am almost through over 100 episodes haha and dying to know how it end!!! Fingers crossed its good ๐Ÿ™‚

    1. The Spicy RD says:

      Thanks so much Liz! I’m super of proud of my daughter for sticking to her plan ๐Ÿ™‚ I can’t believe you JUST tried Overnight Oats, but now that you have your lifetime supply of PB Powder, I’m sure they’ll become a staple in your diet! I need to watch The Good Wife-thanks for the tip!

  14. Casey the College Celiac says:

    YUM! This is definitely my kind of breakfast!

    1. The Spicy RD says:

      Hi Casey! So glad you stopped by ๐Ÿ™‚ I think you will love this-I can’t wait to eat it again! Cheers!