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Take your overnight oatmeal to a new level of nutrition and enjoyment with this recipe! Here we take great low carb ingredients — hemp seeds and chia seeds — and add a wonderful secret ingredient! Overnight, this Low Carb Oatmeal becomes gentler to digest and more nutritious! Enjoy this new Keto, Paleo, Primal, Vegan, GAPS and Whole30 breakfast or snack — healthy, fast and delicious.Jump to Recipe
Are hemp seeds healthy?
The best thing about hemp seeds is that they are low-lectin and have no phytic acid — so very low in anti-nutrients and easy to digest, while also being a source of easy protein and fat (hemp seeds are 33% protein).
Hemp seeds also provide fiber, Vitamin E, iron, magnesium and potassium.
Hemp seeds do contain polyunsaturated fats, so I wouldn’t eat them with complete abandon. But amidst a balanced diet, hemp is a seed that’s well suited to Low Carb, Keto, Paleo, Vegan, GAPS and Whole30 diets.
Are all low carb oatmeal recipes equally healthy?
No. 😉 If we eat seeds in their raw state, they’re actually dormant. While they provide good fiber, chia (and most other) seeds are also high in lectins, and most of their nutrition is inaccessible.
This hurtle is easily overcome by what is called pre-digestion, or a simple overnight fermentation. If fermentation sounds too technical, all we’re really talking about is: sour cream! (Or vegan yogurt!)
Real sour cream is a fermented food, full of beneficial probiotics that, when combined with other foods, help to make them more nutritious by breaking them down (reducing anti-nutrients in them that protect the seed but prevent absorption of their nutrition).
So … overnight oatmeal is only healthy if we add real sour cream (or vegan yogurt), a thriving source of probiotics, in the evening. By morning, the probiotics have done their good work, and we have a nutritious bowl of keto oatmeal.
This Low Carb Keto Overnight Hemp Oatmeal uses seeds, ground low carb raw nuts (or seeds if there’s a nut allergy), water, a little sweetener (omit for Whole30) and a nice dollop of sour cream (or vegan yogurt), all stirred together. If a recipe doesn’t use probiotics, then the oatmeal will not be as gentle or as nutritious.
The nice thing is: adding sour cream is easy, simple and makes the recipe yummier.
Many overnight oatmeal recipes call for the use of yogurt, almond milk or coconut milk, but unless it’s a probiotic almond or coconut yogurt and allowed time to ferment in a warm setting, the recipe is lacking in nutrition.
What is the vegan, non-dairy version of Low Carb Keto Overnight Hemp Oatmeal?
Can you use probiotic almond or coconut yogurt instead of sour cream?
Yes, absolutely. For a non-dairy, Vegan, Paleo, Whole30 version of this recipe, simply substitute real sour cream with your favorite probiotic almond or coconut yogurt!
What does probiotic overnight n’oatmeal taste like?
It tastes like yogurt and porridge and seeds (a little sour, a little sweet, a little rich and nutty)! I like it very much and find it to be a super satisfying snack or solid breakfast.
If you make the Paleo version of this recipe and use maple sugar (or coconut sugar), you might also taste a little zippy kick — similar to the tangy spritziness of kombucha. (That’s the sugar fermenting.)
What ingredients go into Low Carb Overnight Oatmeal?
Only 4 necessary ingredients go into Low Carb Overnight Oatmeal: hemp hearts, real sour cream, nut meal (I use ground pecans) and chia seeds + filtered water.
For the best bowl of porridge, here’s the full list of potential ingredients:
- hemp hearts — A source of protein, fat, minerals and fiber, these little seeds are gentle to digest and a good low carb staple. Hemp’s texture makes a great bowl of porridge.
- sour cream — High in beneficial probiotics and fat, just be sure to look for a real sour cream like Nancy’s brand or Green Valley Creamery (which is also lactose-free). Or sub Vegan probiotic yogurt for the sour cream. When we whisk the sour cream and water together, that base tastes great! — like a drinkable yogurt!
- chia seeds — High in Vitamin B6, K, copper, calcium, and trace minerals such as iron, magnesium, manganese, selenium and zinc, chia seeds gel when combined with liquid and make a nice, grain-free oatmeal.
- pecan meal — Or any nut or seed ground into a course flour. I put raw pecans into our coffee grinder. You could also use hazelnuts or macadamia nuts. This small amount of nut meal rounds out the keto hemp oatmeal, giving it just the right appearance, texture and flavor.
(See the kitchen snapshots below: it’s easy to grind up raw nuts for your oatmeal! Use a coffee grinder (here‘s the one I have and love, great for nuts, seeds, spices and herbs), small food processor or blender. The raw nuts ferment overnight, with the chia seeds, in the “yogurt” base and become more digestible and nutritious.) If you can’t eat nuts, choose another seed — such as sunflower or pine nuts.
- optional collagen — For an extra boost of protein (beneficial amino acids for tissue repair and gut health), collagen is an easy way to add more protein to breakfast.
- Sukrin Gold or stevia for Keto OR unrefined sweetener for Paleo/Vegan — Monk fruit would also work well here. For Paleo/Primal and Vegan, use your favorite granulated natural sweetener, such as maple sugar (lasts forever and is SO good) or coconut sugar. For GAPS, use honey.
- optional vanilla extract — For the best flavor.
- sea salt — Contributes necessary trace minerals and rounds out the flavor of oatmeal.
Why not add flax to keto oatmeal?
Some recipes for low carb oatmeal use flax seed.
I purposely exclude flax because of its phytoestrogens — plant compounds which mimic estrogen in the body. The presence of phytoestrogens in the body can unknowingly wreak havoc, making women’s cycles longer and heavier, causing mid-cycle bleeding and affecting mental health. Flax is notorious for causing symptoms in women.
For a recipe I plan to eat regularly, I exclude flax.
Do you refrigerate the keto oatmeal overnight?
No. Fermentation of the chia seeds and nut meal happens in a warm environment. Leave your keto oatmeal out on the counter at room temperature.
The beneficial microorganisms in sour cream need warmth to wake up and begin their action.
In the winter, seeds are dormant. Similarly, the cold refrigerator tells the probiotics and seeds to sleep. Think springtime and summer! The warmer temperature in your kitchen tells both the probiotics and the seeds to wake up and multiply or germinate.
You can also place your bowl or jars of hemp-chia oatmeal on a warming mat or nestled over your Instant Pot on the Yogurt setting. This gentle extra-warm setting will increase the fermentation action even more.
Does Low Carb Overnight Oatmeal have probiotics?
Yes! Your entire bowl of hemp-chia oatmeal will be brimming with probiotics! — like a rich bowl of Greek yogurt.
The probiotic count will continue to increase for up to 24 hours, especially if you use a warm environment (versus a cold kitchen).
If you’re concerned about anti-nutrients such as lectins or have more sensitive digestion, you can choose to ferment for the longer period of time to make your “noatmeal” gentler and extra-nutritious.
Can I make extra of this recipe ahead of time?
Yes, you can definitely make multiple servings of this recipe. Simply double, triple or quadruple this recipe (etc). (Measure each duplicate ingredient into a separate bowl or jar.)
If you love probiotic foods and want to put a bunch in your fridge ahead of time, simply make a big batch, leave all the jars or bowls on the counter to ferment overnight, or up to 24 hours. Then place them in the fridge until you intend to eat them.
How long does probiotic hemp-chia oatmeal last in the fridge?
Low Carb Oatmeal lasts 5 days in the fridge, or longer, but that’s as long as I’ve let ours go. Because probiotic grain-free oatmeal is a fermented food, it is somewhat preserved and will likely last a week or longer.
I love to make this recipe in shallow mason jars with lids, for easy storage and on-the-go convenience.
What keto oatmeal variations are good?
Here are some delicious add-ins:
- nut butter or seed butter: add 1 tablespoon per serving
- fresh berries or runny jam
- cream or macadamia nut milk
- roasted hazelnuts, walnuts or pecans
- chocolate chips
- broken up pieces of crispy bacon or fried pork sausage (I love combining sweet and savory for breakfast.)
Before the overnight soaking:
After the overnight soaking:
Low Carb Keto Overnight Hemp Oatmeal (Paleo, Primal, Vegan, GAPS)
- bowl, whisk and spoon
- ⅓ cup water
- ⅓ cup hemp hearts
- 2 Tablespoons pecan meal or other raw nut meal
- 1 Tablespoon + 2 teaspoons chia seeds
- 1 Tablespoon sour cream (probiotic, real sour cream with living cultures, such as Nancy's brand or Green Valley Creamery); use unsweetened coconut or almond yogurt for Vegan, dairy-free, Paleo and Whole30
- 1 Tablespoon collagen optional
- 1 Tablespoon Sukrin Gold or 2 drops liquid stevia for Keto; use maple sugar or coconut sugar for Paleo/Vegan; use honey for GAPS; omit sweetener for Whole30 and use chopped diced dates when serving
- ½ teaspoon vanilla extract
- In a measuring cup with pour spout, whisk together water and sour cream (or vegan yogurt) until cream mixes into water smoothly (it will look like milk). Place all dry ingredients into a bowl OR a 1 cup or larger jar. Add sour cream mixture and whisk until well-mixed. Cover loosely (if using a jar, do not seal or screw lid on tightly).
- Leave out at room temperature overnight. (Do not refrigerate. The room temperature ensures better nutrition from the chia seeds and nut meal, as the probiotics in the cultured sour cream "pre-digest" the chia seeds and nut meal, making them gentler and more nutritious.)
- In the morning, eat as-is. Optional: top with berries and chopped nuts. Or serve with warm milk and other suggested toppings.