Grain-Free Overnight “Oats”

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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!

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

What are Hemp Hearts?

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!

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

Ingredients in Grain-Free Overnight “Oats”

  • hemp hearts/seeds
  • coconut flour
  • vanilla protein powder – I use a plant-based vanilla protein powder that is sweetened with stevia. If your protein powder isn’t sweetened, you’ll likely want to add a little sweetener like maple syrup to your oats.
  • chia seeds – these little seeds add a bit of fiber, protein and omega-3 fatty acids and they help absorb some of the liquid which gives the oats a thicker consistency.
  • milk – I like using canned full-fat coconut milk to make the overnight “oats” extra thick, but any type of milk will work!
  • cinnamon
  • Toppings – feel free to get creative! Fresh berries, cacao nibs, coconut and/or almond butter are some of my favs.
Grain-Free overnight "oats" in a jar being held by a woman's hand.

How Long Do Overnight “Oats” Need to Soak?

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.

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

How Long Do Overnight Oats Last?

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.

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

More Overnight Oats Recipes to Try:

More Grain-Free Recipes to Try:

Grain-free Overnight “Oats”

3 from 16 votes
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.
Prep Time 10 minutes
Servings 1

Ingredients

  • 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

Instructions
 

  • Combine: 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.
  • Serve: Remove from fridge, add more milk if needed, stir and sprinkle on your toppings.

Video

Notes

milk – I like using canned full-fat coconut milk to make the overnight “oats” extra thick, but any type of milk will work!

Nutrition

Serving: 1 Calories: 295kcal Carbohydrates: 9g Protein: 21g Fat: 18g Saturated Fat: 2g Fiber: 8g
Course: Breakfast
Cuisine: American
Keyword: grainfree overnight oats

DID YOU MAKE THIS RECIPE?

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Recipe Rating




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

      5 stars
      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.

    3. MITALI BANSAL
      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

      2 stars
      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 🙂

Parchment paper lined with protein balls.

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