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:

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3.89 from 35 votes

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.
Prep Time: 10 minutes
Servings: 1


  • 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


  • 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.



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


Serving: 1 | Calories: 295kcal | Carbohydrates: 9g | Protein: 21g | Fat: 18g | Saturated Fat: 2g | Fiber: 8g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Breakfast
Cuisine: American
Keyword: grainfree overnight oats
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!



About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating


    1. 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.

  1. 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. 5 stars
    Love that I have an option to have the overnight “oats” that are grain free! I can’t have grains and so oatmeal doesn’t work. Thank you and can’t wait to see more variations.

    1. Of course! I am so glad you found this recipe, Jenna. Thank you for your review & star rating, it means so much to me!

    1. Yay! I am so glad you found this recipe and are loving it, Heather. Thanks so much for sharing your review + star rating, I really appreciate it!

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