Grain-Free Overnight “Oats”

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.

Three pint-size mason jars with grain-free overnight "oats" and toppings. Two gold spoons on the right.

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!

Three pint size mason jars with grain-free overnight "oats" topped with blueberries, cacao nibs, chia seeds and coconut.

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!

Grain-Free overnight "oats" in a jar being held by a woman's hand.

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!

Up close shot of grain-free overnight "oats" topped with coconut flakes and blueberries.

I’ve been making these grain-free overnight “oats” on Sundays so I’m set for the week. Feel free to double or triple the recipe — they store well in the fridge for 5-7 days. They are so simple to make, you really can’t go wrong with this recipe.  I love that I can grab a jar for a quick breakfast or snack on the go, and you guys… they keep me SO FULL.

Overhead shot of three pint size mason jars with grain-free overnight "oats"

Are you an overnight oats lover? What are your favorite flavor combinations?

If you try these grain-free overnight “oats” be sure to rate the recipe and leave a comment and star rating letting me know how they turned out. 

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Three pint-size mason jars with grain-free overnight "oats" and toppings. Two gold spoons on the right.

Grain-free Overnight “Oats”

  • Author: Brittany Mullins
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1


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.


  • 3 Tablespoons hemp hearts/seeds
  • 1/2 Tablespoon coconut flour
  • 2 Tablespoons vanilla protein powder
  • 2 teaspoons chia seeds
  • 2/3 cup non-dairy milk (I like almond milk or coconut milk)
  • sprinkle cinnamon
  • Toppings: fresh berries, cacao nibs, coconut and/or almond butter


  1. Add all ingredients except toppings to a mason jar. Stir until well combined. Top with a lid and place in the fridge overnight (or at least for a few hours) to thicken.
  2. Remove from fridge, add more milk if needed, stir and sprinkle on your toppings.


Use canned full-fat coconut milk to make the overnight “oats” extra thick!

  • Category: Breakfast
  • Method: No Cook
  • Cuisine: American


  • Serving Size: 1
  • Calories: 295
  • Sugar: 0g
  • Fat: 18g
  • Saturated Fat: 2g
  • Carbohydrates: 9g
  • Fiber: 8g
  • Protein: 21g
  • Cholesterol: 0

Keywords: grainfree overnight oats

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Recipe rating

    1. Whitney
      August 14, 2019 AT 11:12 pm

      I love this! It has become my new morning go to I make the night before and grab and go. I top mine with cacao nibs and blueberries.

    2. ShahidReview
      May 24, 2019 AT 12:53 pm

      don’t have coconut flour, can I use almond flour instead for this?

      1. Brittany Mullins
        May 24, 2019 AT 1:59 pm

        I think almond flour should definitely work, you’ll likely just need to add a little more because it’s not as absorbent as coconut flour.

      May 1, 2019 AT 10:50 am

      Hi , is it necessary to use the coconut flour

      1. Brittany Mullins
        May 1, 2019 AT 11:47 am

        It’s not 100% necessary but it does help thicken the overnight oats. If you have access to it I would definitely try to get your hands on some and include it.

        1. rachel gaumot
          February 27, 2020 AT 12:25 am

          Hi! Have you had this “oatmeal” warmed up? Does it warm up well?

          1. Brittany Mullins
            February 28, 2020 AT 2:09 pm

            I haven’t tried it, but I’m sure it’d be just fine warmed up! Let me know if you try it and how it turns out. 🙂

    4. Tammy
      January 16, 2019 AT 10:17 am

      My seeds were still crunchy after sitting overnight…did I do something wrong???

    5. Sunena Anand
      January 2, 2019 AT 10:23 pm

      Is it possible to omit the chia seeds? I’m not a huge fan of them.

      1. Christine SANDERSON
        January 24, 2020 AT 2:02 pm

        I cant stand the texture of chia seeds. I have found that throwing them into the coffee mill and making them a flour instead allows them to thicken pudding and cereal without the slimey gel that covers whole seeds.

      2. Cara Riley
        April 29, 2019 AT 11:33 am

        Use linseed (flax) instead 🙂

    6. Deb
      October 1, 2018 AT 10:29 am

      How much is 2/3rds of a cup of almond milk in mils. Dont use cups in the UK!

      1. Brittany Mullins
        October 1, 2018 AT 12:58 pm

        Hi Deb! I just Googled it and it looks like 2/3 cup is 157.725491 milliliters.

    7. Erika c
      June 3, 2018 AT 10:23 pm

      I don’t have coconut flour, can I use almond flour instead for this recipe?

      1. Brittany Mullins
        June 4, 2018 AT 8:19 am

        Hi Erika! You can definitely try using almond flour instead of coconut flour, but you’ll likely need to increase the amount because coconut flour soaks up more liquid than almond flour. I’d start with 1 Tablespoon and then decide if you want to add more in the morning! 🙂 Let me know if you try the recipe.

    8. Isabella
      May 14, 2018 AT 2:46 am

      Thank’s for grain free overnight recipe i will try this recipe

    9. Vanessa Miller
      March 11, 2018 AT 6:28 pm

      Hi! Was wondering why the coconut flour was used?

      1. Brittany Mullins
        March 12, 2018 AT 9:40 am

        Hi Vanessa. Coconut flour helps to absorb the liquid.

    10. Tarene
      March 9, 2018 AT 11:20 pm

      Hi I love this recepie but substitute the protein powder with cooked quinoa (which is a seed so also GF)

    11. Sue
      March 6, 2018 AT 11:46 am

      Will it hurt to omit protein powders if not is there an easy substitution you recommend. Thank you for sharing your website, Instagram, knowledge and recipes. It’s all very helpful, Best wishes

    12. Cally
      March 1, 2018 AT 7:59 pm

      Hi Brittany! Thanks for the recipe. I am always after quick and make ahead grain free breakfast ideas. I was just wondering I never really use protein powder do you have any recommendations for what to buy or look for? (I am in Australia-if that helps or makes it difficult)


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