Chai Overnight Oats with CBD

Chai Overnight Oats with CBD

Spice up your morning with these chai overnight oats. Option to add CBD oil for an extra anti-inflammatory boost. Get the recipe now. 

This page may contain affiliate links. Read my full disclosure here.

I’m picky when it comes to chai. 

In fact, I rarely order a chai latte when out as they’re often too sweet or too spicy. But homemade chai lattes? Now that I can get behind. 

These chai overnight oats with CBD oil are my current go-to breakfast as they’re: 

  • Just the right balance of sweet and spicy
  • Naturally sweetened with pure maple syrup
  • Easy to digest thanks to soaking the oats overnight
  • Packed with healthy fats and fiber 
  • Super easy as you make them the night before

I also like how the chai spice helps mask the earthiness of a full-spectrum or broad-spectrum CBD oil. And even if you use a CBD isolate or skip the CBD altogether, I guarantee that you’ll still appreciate the level of spice in these oats. 

Jar of chai overnight oats with CBD bottle

What you’ll need

These CBD-infused chai overnight oats require just a handful of whole ingredients: 

  • Rolled oats: for a chewy texture, I use whole oats. However, you can use quick cooking oats too, but they’ll be mushier. I don’t recommend using steel-cut or instant oats though. 
  • Chia seeds: besides being packed with healthy fats and important minerals, chia seeds are also awesome as they absorb liquid, helping to thicken these oats. While you can leave them out, know that your oats may be more liquidy. 
  • Chai spice: I made my own blend of spices, but you can always use a pre-mixed one as well. I discuss both options more below. 
  • Vanilla extract: I love the subtle vanilla flavor the extract adds, but if you’re feeling extra fancy you could also add vanilla beans or vanilla bean powder. 
  • Maple syrup: use the real stuff! Not only is it way healthier, but pure maple syrup also has a richer, deeper flavor. 
  • Oat milk: oat milk has a great nutty flavor that’s slightly sweet and really contributes to the flavor of these oats. I like PlanetOat original, but you could use homemade oat milk too. If you don’t have oat milk, feel free to use unsweetened vanilla almond milk, original soy milk, or even organic whole milk.
  • Cashew butter: cashew butter has a much milder, sweeter flavor than peanut butter. While you could also use almond butter (or even better, vanilla almond butter), I strongly discourage using peanut butter. 
  • CBD oil: this is optional, but I’ve used an isolate and broad-spectrum. Either work, it just depends on what you’re looking for in your CBD oil and your tolerance for the flavor of broad-spectrum oil. I’ll talk about it more below. 
Taking spoonful of chai overnight oats

How to make your own chai spice blend

I love making my own chai spice blend as it gives me full control over the flavors. 

Adding homemade chai spice to overnight oats

I started by using this recipe from Fit Foodie Finds (trust me, pretty much any recipe from FFF is bound to turn out great!). From there, I started tweaking it until I found the combination that I like best. 

So how did I tweak it? Well, to start I nixed the cloves as it’s a spice I never use and really don’t care for that much.

Next, as I prefer a stronger flavor of cinnamon, I upped the cinnamon and reduced the ginger a tad. 

I’ve even made this blend without the ginger and still loved it! 

Here’s what goes in my chai spice blend: 

  • 1 teaspoon ground cardamom
  • 1 teaspoon ground allspice
  • 1 teaspoon ground nutmeg
  • 3 teaspoons ground cinnamon
  • 1 teaspoon ground ginger 

Once you have you blend made, simply store it in a small glass jar for up to 1 year (leftover empty spice jars are perfect for this! Otherwise you can buy a set of glass ones on Amazon, or use a small mason jar). 

What are the benefits of soaking oats overnight? 

Jar of chai overnight oats with cbd and cinnamon stick

While it can seem odd, but overnight oats don’t require any cooking (although, you can pop them in the microwave in the morning if you prefer warm oats). 

Instead, overnight oats are soaked in milk (I use oat milk) overnight, which makes them perfectly soft for eating straight out of the jar. 

Besides being convenient, soaking oats overnight can also have two key health benefits: 

  • Easier to digest as soaking breaks down phytic acid — a compound that prevents the absorption of several minerals and can be hard on the digestive system. 
  • Increases the amount of resistant starch found in oats. This is important as resistant starch has been linked to better gut health, reduced insulin spikes, healthier weight, and reduced risk of several chronic diseases. 

Why add CBD oil? 

Adding CBD oil to jar of chai spice overnight oats

For more on CBD, be sure to check out my collection of articles (with many more on the way!). 

However, there are several potential benefits of pure CBD, including: 

Still, it’s important to remember that research is still very limited.

It’s also important to talk with your doctor or RD if you’re concerned about any medication interactions. And finally, CBD is not recommended for women who are pregnant or breastfeeding. 

Which CBD Oil should I use in chai overnight oats? 

Jar of chai overnight oats with CBDistillery CBD oil

Use whatever you already have. 

I know, kind of a cop out. But the great thing about these chai overnight oats is that they can mask the earthy flavor of full-spectrum or broad-spectrum CBD oils. 

However, if you really can’t stand that earthy flavor, then I recommend using a CBD isolate as it’ll be tasteless. 

Curious what the differences are? Be sure to check out my post that compares these three options! 

As for brand, my go-to is CBDistillery. The reasons I’m a fan of CBDistillery are: 

  • Labels make it super easy to know exactly how much CBD is not only in the bottle but also in each drop. 
  • QR code on each product that can be scanned to quickly pull up 3rd party lab testing reports. 
  • Hemp-derived 
  • US Hemp Authority Certified
  • Made in the USA 
  • Fairly priced 
  • All about education 

That last point is a biggie for me. As a research-nerd, I love their dedication to educating the public about the CBD industry so that we as consumers can make more informed decisions. 

Deciding how much CBD oil to add to your chai overnight oats

Jar of chai overnight oats in mason jar

This is where I remind you that I am a dietitian, but as I don’t know your individual health needs, I am not making any recommendations of how much you personally should add. 

In human studies, the dosage used varies SO much.

As in 20 mg per day all the way up to 1,500 mg. The best way to know how much to take is by talking to a doctor or RD. 

However, if you’re new, a good place to start is 20 mg and then increase by 5 mg each week until you notice an improvement in your symptoms. 

As for these chai overnight oats, how much to add also depend on whether you want to take a full daily dose in the morning or split up half in the morning and half at night.

Again, this is going to depend on what you’re using it for and what works best for your body. 

To help you know how much to add, you can use my calculation here for figuring out how much CBD per drop that your product provides. 

If you use CBDistillery products, the label tells you exactly how much is in a dropper. 

For example, I used a ½ dropper of their THC-Free Pure CBD Oil Tincture 2500mg, which has 83 mg of CBD per full dropper. This means I had about 40mg in my oats, which is the most I personally have per day. 

But again, just because that works for me, doesn’t mean it’s what’s best for you. Start with just a few drops and go from there. 

Don’t Forget to Pin this Recipe for Later! 

Pinterest image for chai spice overnight oats with CBD

Chai Overnight Oats with CBD

Spice up your morning with these chia overnight oats. Option to add CBD oil for an extra anti-inflammatory boost.
Prep Time5 mins
Total Time3 hrs
Course: Breakfast
Keyword: Healthy breakfast, Healthy CBD recipe, Overnight oats
Servings: 1


  • ½ cup rolled oats
  • 1 tablespoon chia seeds
  • ½ – 1 teaspoon chai spice see notes below
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon pure maple syrup
  • ½ cup unsweetened oat milk or milk of choice
  • 1 tablespoon cashew or almond butter
  • 1 serving of CBD oil*


  • In a mason jar, combine all ingredients in the order they’re listed. Using a butterknife, stir the mixture until fully combined.
  • Place a lid on the jar and refrigerate for at least 3 hours and up to 5 days.
  • Option to enjoy cold straight out of the fridge or allow to warm slightly at room temperature for 10-15 minutes.


Notes: see notes in post about figuring out how much CBD oil to add to your oats. Additionally, these oats taste just as good and are still super nutritious without adding CBD.

The information contained in this website is not intended to recommend the self-management of health problems or wellness. It is not intended to endorse or recommend any particular type of medical treatment. Should any reader have any healthcare-related questions, promptly call or consult your physician or healthcare provider. No information contained in this website should be used by any reader to disregard medical and/or health-related advice or provide a basis to delay a consultation with a physician or a qualified healthcare provider. The statements on this website have not been evaluated by the Food and Drug Administration. Products discussed are not intended to diagnose, treat, cure, or prevent any disease.

Add a comment


I’m Kelli MS, RD. As a foodie with a background in nutrition research, I’m a firm believer that what we eat affects nearly every aspect of our wellbeing, and that food should taste freaking delicious.

Welcome to New Mind Nutrition!

My name is Kelli McGrane, and I’m a Denver-based registered dietitian with a Master’s degree in nutrition.

As a foodie with a background in nutrition research, I’m a firm believer that what we eat affects nearly every aspect of our wellbeing, and that food should taste freaking delicious.

My goal with New Mind is to help you find balance in both your mind and body through nutrition research and whole foods-based recipes.

Follow Me on Instagram

Follow Me on Instagram