A basic grain-free overnight “oats” recipe! This recipe replaces the oats with hemp seeds and chia seeds for a make-ahead breakfast that is paleo, vegan, grain-free and keto-friendly.
Overnight oats are all the rage, and for good reason. You can throw them together ahead of time and have a breakfast or snack ready to eat! But what if you don’t tolerate grains or you’re following a paleo, grain-free, keto or low-carb diet? I’ve got a solution for you. Hemp hearts!
Hemp has a mild, nutty flavor that doesn’t compete with other flavors, allowing the rest of the ingredients to shine! This is a basic recipe, but just like with overnight oats and chia pudding, the variations are endless. I’ll be sharing more of my favorite grain-free overnight “oat” combinations soon but in the meantime, get creative! I want to see what flavor combinations you come up with — be sure to tag me on social media!
Hemp hearts, also known as hemp seeds, are packed with so many awesome nutrients. Hemp is one of the best plant-based sources of protein — it’s a complete protein (meaning it contains all nine essential amino acids), it’s high in omega-6 and omega-3 fatty acids, and it’s rich in magnesium, which is one of the most common nutrient deficiencies. It’s also high in iron, vitamin E and fiber. A true superfood!
Given the name, you’d assume overnight oats need to soak overnight, but you can actually make them in 2-4 hours if you’re in a rush. While it does take some time for the oats to absorb the liquid, they don’t necessarily have to be soaked overnight. I recommend at least 8 hours for true overnight oats, but there have been mornings where I decide I want overnight oats for breakfast even though I didn’t prep them the night before. When this happens I’ll make them the morning of and let the oats soak for just 2-4 hours. With this quick soak, they’re not as soft as overnight oats that have soaked longer and they’re a bit more liquidy, but they’re still delicious.
When stored in an airtight container in the fridge overnight oats should last for up to 5 days. They will soften more the longer they sit so I find they’re best on days 1-3, but they’re still safe to eat on days 4 and 5. With this said, overnight oats are great for meal prep. Feel free to make a whole batch for the week on Sunday. I like prepping them in wide mouth 16 oz mason jars.
If you try these grain-free overnight “oats” be sure to leave a comment and star rating below letting us know how it turned out. Your feedback is so helpful for the EBF team and our readers!