Berry Walnut Overnight Oats with Hemp Seeds

Name: Berry Walnut Overnight Oats with Hemp Seeds
Prep time: 10 min
Yield: 2 servings
Ingredients: 1 cup rolled oats; 2 tbsp chia seeds; 1 cup almond milk; 0.5 cup greek yogurt; 0.25 cup walnuts; 0.5 cup blueberries; 0.5 cup raspberries; 2 tbsp hemp seeds; 1 tsp vanilla extract; 0.5 tsp cinnamon

These overnight oats combine rolled oats, chia seeds, and Greek yogurt with
a generous topping of walnuts, blueberries, raspberries, and hemp seeds.
With 20 grams of protein and 13 grams of fiber per serving, this no-cook
breakfast keeps you full and energized all morning.

The magic of overnight oats is in the slow soak. As the oats and chia seeds
absorb the almond milk overnight, they create a creamy, pudding-like texture
without any cooking. The Greek yogurt adds tang and protein, while the chia
seeds contribute omega-3 fatty acids and additional fiber that helps
stabilize blood sugar throughout the morning.

What sets this version apart is the combination of three different seeds and
nuts. Walnuts bring alpha-linolenic acid (a plant-based omega-3), hemp seeds
add complete protein with all essential amino acids, and chia seeds provide
soluble fiber that forms a satisfying gel. Together with the berries, you
get a breakfast packed with antioxidants and healthy fats.

There is no added sweetener in this recipe. The natural sweetness from
blueberries and raspberries is all you need. The vanilla extract and
cinnamon round out the flavor, making each spoonful taste indulgent despite
being entirely whole-food based.

📊 Why This Recipe Scored 93/100

With an overall health score of 93/100, this recipe is an excellent everyday choice. Its strongest area is sodium balance (100/100), where just 94mg of sodium per serving is exceptionally low. The main thing holding the score back is blood sugar stability (88/100), because 17g of sugar adds to the glucose load.

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⚠️

Trans Fat Warning

This recipe contains 0.1g trans fat per serving. Trans fats increase heart disease risk and should be avoided when possible.

Berry Walnut Overnight Oats with Hemp Seeds

⏱️

Prep Time

10 min

🍳

Cook Time

0 min

🍽️

Servings

📊

Difficulty

easy

Ingredients

✓ 1 cup rolled oats
✓ 2 tbsp chia seeds
✓ 1 cup almond milk
✓ 0.5 cup greek yogurt
✓ 0.25 cup walnuts
✓ 0.5 cup blueberries
✓ 0.5 cup raspberries
✓ 2 tbsp hemp seeds
✓ 1 tsp vanilla extract
✓ 0.5 tsp cinnamon

Berry Walnut Overnight Oats with Hemp Seeds cooking in progress

Instructions

1
In a medium bowl or large mason jar, combine the rolled oats, chia seeds, almond milk, Greek yogurt, vanilla extract, and cinnamon. Stir well until everything is evenly mixed and the yogurt is fully incorporated.
2
Divide the mixture evenly between two jars or containers. Press the mixture down gently with the back of a spoon to remove air pockets. Cover tightly and refrigerate for at least 6 hours or overnight.
3
When ready to serve, give the oats a good stir. The mixture should be thick and creamy. If it is too thick for your liking, stir in a splash of almond milk to loosen it.
4
Top each serving with half of the blueberries, raspberries, chopped walnuts, and hemp seeds. Serve immediately and enjoy cold.