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Chia & Hemp Seed Overnight Oats Recipe

This delicious no-cook chia & hemp seed overnight oats recipe will become a staple in your healthy kitchen. I’m obsessed!

Preparing overnight oats is as simple as pouring nut milk over a few ingredients. Healthy eating doesn’t get any easier than this.

This recipe makes a fantastic healthy breakfast or snack. Whole rolled oats are high in fiber and nutrients, low-glycemic, and budget-friendly. Look for organic oats as they are really inexpensive and not sprayed with pesticides. Chia and hemp seeds add great texture and even more fiber & nutrients.

This recipe is:

healthy, gluten-free*, dairy-free,
soy-free, nut-free, vegan, simple to prepare,
very low in sugar, diabetic-friendly,
high fiber, and delicious

Simply mix the ingredients and let it soak in the refrigerator overnight. Top with your favorite fruit and you have a delicious whole-food treat.

*Oats are gluten-free by nature but often stored near other gluten-containing grains. If you’re highly allergic or sensitive, look for oats specifically labeled gluten-free.

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Chia Hemp Overnight Oats Recipe Elizabeth Rider

Chia & Hemp Seed Overnight Oats Recipe

  • Prep Time: 5 mins
  • Total Time: 5 mins
  • Yield: About 2 Servings 1x


  • 1/2 cup whole rolled oats, preferably organic
  • 2 teaspoons chia seeds 2 teaspoons hemp seeds (aka hemp hearts)
  • 1/2 cup unsweetened almond milk, or non-dairy milk of your choice
  • optional: 1 tablespoon unsweetened coconut flakes
  • about 1/3 cup fruit for the top
  • optional: a drizzle of raw honey for flavor, nutrients, and natural sweetness


  1. Mix the oats, chia seeds, hemp seeds in a small bowl or jar; I used eight ounce containers in the photo here. Top with unsweetened coconut flakes if using. Pour nut milk over the oat mixture; it should be saturated to the point the milk pools on top a little. Cover and refrigerate overnight or up to three days. Top with fruit and/or a small drizzle or raw honey before eating. Pictured here: kiwi fruit with strawberries, and sliced kumquats with blueberries.




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  1. Tricia Bruer says:

    Can you give me the macros for this recipe?

  2. sk says:

    you wrote diary-free… !

  3. Leah Bosworth says:

    I can’t believe it took me this long to learn about Overnight Oats! To be honest, I was a little skeptical because I really love hot cereal in the morning, but I made them last night for breakfast today and OM M G! I’m totally addicted. My boyfriend lOves them too! So yummy! I find myself thinking about them thru the day. 😀

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Instead of prescribing what I think you should do, I help you find what works for you.

A health expert, author, and creative entrepreneur

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