Stir together at night, eat cold from the jar in the morning. Five minutes of work for a 25-gram protein breakfast that does not need cooking. The hemp hearts soften slightly overnight without going mushy.
Hemp Overnight Oats
Yields 1 jar. Prep 5 minutes. Rest overnight.
Ingredients
- 1/2 cup rolled oats (not instant)
- 3 tablespoons hemp hearts
- 1 tablespoon chia seeds
- 3/4 cup milk of choice
- 1/4 cup plain Greek or coconut yogurt
- 1 teaspoon maple syrup or honey
- 1/2 teaspoon vanilla extract
- Pinch of salt
Method
- Combine everything in a 500 ml jar with a tight lid.
- Shake or stir well. Refrigerate at least 6 hours, ideally overnight.
- In the morning, top with fresh fruit, more hemp hearts, and a drizzle of nut butter.
Nutrition
Approximately 410 calories, 25 g protein, 15 g fat, 48 g carbohydrate, 10 g fibre.
Flavour variations
- PB chocolate: add 1 tablespoon peanut butter and 1 teaspoon cocoa.
- Apple cinnamon: stir in 1/3 cup grated apple and 1/2 teaspoon cinnamon.
- Tropical: use coconut milk, top with diced mango and toasted coconut.
- Tiramisu: stir in 1/2 teaspoon instant espresso and a dusting of cocoa.
The texture is best within 36 hours; the oats get progressively softer after that.