Porridge — Recipe 47 of 60
Chia Seed & Oat Overnight Porridge with Cashew Cream
The ultimate no-cook breakfast that combines the best of overnight oats and chia pudding into one gloriously creamy, ready-to-eat morning bowl. The cashew cream stirred through at assembly takes this from a simple overnight jar to something that genuinely feels indulgent — rich, smooth and deeply satisfying without a single minute of cooking.
Nutrients (per serving)
- Calories
- ~440kcal
- Protein
- ~16g
- Carbs
- ~52g
- Fat
- ~20g
Ingredients
What you need
- 013 tbsp black chia seeds
- 0270g rolled oats
- 0325g split cashews, soaked in water for 30 minutes
- 042 tbsp pumpkin seeds, toasted
- 052 tbsp sunflower seeds, toasted
- 06280ml plant-based milk, divided
- 071 tsp honey or maple syrup
- 081 tsp vanilla extract
- 091 pinch of cinnamon
- 101 pinch of cardamom (optional)
- 111 pinch of salt
- 12Fresh fruit to serve (mango, banana or papaya)
Instructions
How to make it
- 01
Soak cashews in water for at least 30 minutes, then drain and rinse thoroughly.
- 02
Add soaked cashews and 80ml of plant-based milk into a blender and blend until completely smooth and creamy to make cashew cream. Set aside.
- 03
In a large jar or bowl combine chia seeds, rolled oats, honey, vanilla extract, cinnamon, cardamom if using and salt.
- 04
Pour remaining 200ml of plant-based milk over the mixture and stir very thoroughly for 2 minutes to distribute chia seeds evenly and prevent clumping.
- 05
Wait 5 minutes then stir once more to redistribute any seeds that have started to settle.
- 06
Cover and refrigerate overnight or for at least 6 hours until the mixture has set into a thick, creamy consistency.
- 07
In the morning toast pumpkin seeds and sunflower seeds in a dry pan for 3 minutes until golden. Set aside to cool.
- 08
Remove overnight mixture from fridge and stir well — it will be very thick.
- 09
Stir cashew cream through the overnight mixture until fully combined and silky smooth. Add a splash more milk if consistency is too thick.
- 10
Transfer to a serving bowl and top with toasted pumpkin seeds, sunflower seeds and fresh fruit.
- 11
Serve cold directly from the jar or bowl.
The science
Why it's good for you
Combining overnight oats with chia seeds creates a breakfast that is nutritionally superior to either ingredient alone. Oats contribute beta-glucan fiber that lowers cholesterol and stabilizes blood sugar, while chia seeds add omega-3 fatty acids, calcium and additional soluble fiber that expands overnight into a gel feeding beneficial gut bacteria. The overnight soaking process partially breaks down the phytic acid naturally present in both oats and chia seeds — a compound that can inhibit mineral absorption — making the calcium, iron and magnesium in this breakfast significantly more bioavailable than if the same ingredients were eaten dry or freshly cooked. Cashew cream stirred through at serving adds heart-healthy monounsaturated fats and magnesium that slow digestion further and create a genuinely rich, satisfying texture. Toasted pumpkin seeds provide zinc and additional magnesium while sunflower seeds add vitamin E and selenium. A breakfast that works harder for your body the longer it sits in the fridge.