These hemp seed overnight oats have a lovely nutty flavor, creamy oats and a pinch of ginger, and are so easy to make with pantry staples. Enjoy as a no cook high protein breakfast idea or tasty snack!
I love making a no cook breakfast in the summer months, and overnight oats (although I tend to just soak for 2 hours) are just the thing! Similarly to my protein overnight oats without protein powder, this recipe makes the most of oats, seeds and pantry staples.
Hemp seeds have been a go-to for me since shifting to a low histamine diet, as they're so versatile and a good source of protein. They make these hemp overnight oats heartier, and add that lovely nutty flavor too.
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Ingredients
All the ingredients and their quantities are set out in the recipe card below.
Some notes on a few of them:
- Hemp seeds - also known as hemp hearts, you want to use the shelled or hulled hemp seeds as they are softer in texture.
- Oats - I always find it best to use old fashioned rolled oats to make overnight oats. Steel cut oats are too dense, and the quick-cook oats go a bit mushy for my taste.
- Chia seeds - these help thicken the oats as they soak up the milk and swell up.
How to Make Hemp Seed Overnight Oats
Assemble your pantry staples and plant milk, and grab a mason jar or container, and I'll show you how easy it is to make these hemp oats!
All the instructions are in the recipe card below, but these step by step photos should help guide you.
Step 1: Combine dry ingredients
Tip the rolled oats, hemp seeds, ground ginger and chia seeds into a mason jar or container that can be sealed (image 1).
Step 2: Add the milk
Pour in the plant milk of your choice, as well as the maple syrup (image 2).
Step 3: Stir it up!
Stir up the oats, hemp seeds and milk mixture with a fork or spoon, making sure that the milk is evenly distributed and so the oats and seeds can soak up the liquid (image 3).
Step 4: Allow to soak
Seal the container and place in the refrigerator for about 2 hours. Adjust with more milk if you prefer a looser consistency (image 4).
Recipe Tips and Notes
- Change up the oats to milk ratio. If you prefer a really thick overnight oats with hemp seeds breakfast, use a little less milk.
- Spoon on some toppings! Fresh low histamine fruits, a suitable nut or seed butter or something like my mango coulis or passion fruit coulis are all delicious!
- Enjoy hot or cold. I like my oats cold in the hotter summer months, but you can enjoy this as hot hemp seed oatmeal too. Simply heat on the stovetop.
Frequently Asked Questions
You want to use shelled or hulled hemp seeds (also known as hemp hearts) to make overnight oats.
Old fashioned rolled oats are the best texture for overnight oats as they still have some bite but soften well. Quick-cook oats can go mushy, while steel cut oats are a bit too dense.
More Overnight Oats Recipes
Find lots of fun overnight oats recipes here including my flaxseed overnight oats and overnight oats with oat milk, as well as these recipes:
I'm always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes! And I love to hear from you, so please do leave a star rating ⭐⭐⭐ and comment if you've tried the recipe!
📖 Recipe
Hemp Seed Overnight Oats
Equipment
- Mason jar or container that can be sealed
Ingredients
- 1 cup rolled oats
- 3 tablespoon hulled hemp seeds also known as hemp hearts
- 1 teaspoon chia seeds
- ¼ teaspoon ground ginger
- 1.25 cups plant milk of choice
- 1 teaspoon maple syrup more, to preference
Instructions
- Add the rolled oats, hemp seeds, chia seeds and ground ginger to a mason jar, or container than can be sealed.
- Pour in the milk of choice and the maple syrup. Stir well so the oats and seeds are evenly distributed and they can soak up the milk. Place the container in the refrigerator for at least two hours. If you are able to, stir after 30 minutes.
- Adjust with more milk, to preference. Spoon into your serving bowl and add toppings of choice.
Notes
- Be sure to use shelled or hulled hemp seeds (also known as hemp hearts) to make these overnight oats.
- I suggest to soak the oats for about two hours, rather than overnight. If this feels too long or you're not sure if that works for you due to potential histamine formation, I suggest to work with a dietitian.
- Nutritional information is auto-generated and should be understood to be an estimate.
- ginger, which scores 1.
- plant milks have different scores, and you want to use the type you tolerate best.
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