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

Preparing overnight oats with hemp seeds or chia seeds is as simple as pouring milk over a few ingredients. I prefer to use unsweetened almond milk or oat milk; any milk you prefer works. Water is also a suitable alternative if you are out of milk.

Healthy eating doesn’t get any easier than hemp seed overnight oats!

The ratio is easy to remember: 1/2 cup of rolled oats, 2 teaspoons each of hemp seeds and chia seeds, and 1/2 cup of unsweetened almond milk (or any milk you like). Stir it together, cover it and let it soak in the fridge for at least 6 hours or overnight. In the morning, top it with fruit and a little drizzle of honey.

Chia & Hemp Seed Overnight Oats Ingredients

• Whole Rolled Oats: This hemp seed overnight oats 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 grown without synthetic pesticides.
  • 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.
• Hemp Seeds (and/or Chia Seeds): Chia and hemp seeds add great texture and even more fiber & nutrients. Store your hemp seeds and chia seeds in the refrigerator after bringing them home from the store to keep them fresh.
• Nut Milk (or any milk you prefer): Overnight oats need to be soaked in liquid for at least 6 hours to become soft. You can use any non-dairy milk or regular milk here, and even plain old water will work in a pinch.
• Sweetener of choice: I like to use honey or maple syrup.
• Fresh fruit to top: Fresh fruit is optional, but always a welcome addition to any overnight oats recipe. Berries are always great on overnight oats, but any fruit that’s in-season (and that you personally like the taste of!) can work beautifully.

Simply mix the ingredients, cover, and let them soak in the refrigerator overnight. Top with your favorite fruit and you have a delicious whole-food treat. If you’re new to overnight oats, my Healthy Overnight Oats Recipe is a great place to start.

If you like this recipe, you can find more overnight oats recipes right here.

Hemp Seed Overnight Oats FAQs

Are hemp hearts the same as hemp seeds?

Hemp hearts are hemp seeds with the hard outer shell removed, and that’s what you want here. They’re soft, a little nutty and blend right into the oats. Most stores sell them as hemp hearts or shelled hemp seeds.

Can I make these without chia seeds?

Swap the chia for flax seeds or just use more hemp seeds. The oats will still soften beautifully overnight.

How long do overnight oats need to soak?

At least 6 hours, so the oats have time to soften. Overnight is easiest: mix them before bed and breakfast is ready when you wake up.

How long do they last in the fridge?

Up to three days, covered. Wait to add the fruit until you’re ready to eat so it stays fresh. Want more flavors to rotate through the week? Try my Chocolate Overnight Oats or Peanut Butter Overnight Oats with Yogurt.

Looking for more ideas like this? Here are high-fiber recipes.

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