High-protein overnight n’oats (grain-free!)

Disclaimer: I am not grain-free (as a vegan zombie, I love graiiiiiins). But just as I don’t eat gluten-free, soy-free or (entirely) sugar-free, I like to provide as many alternates as possible for a diverse readership. I also just think it’s fun to eat differently sometimes!

I have always found overnight oats a little boring (just one big giant “meh” from me) but I do love how high in protein they are without a ton of effort. I told myself I’d never do an overnight oats recipe on Urban Garlic because it just seems way too basic, but I got the idea to come up with an alternative that’s 1) higher in protein and 2) grain-free for people who need the alternative.

The result is an overnight oats (or, I guess, n’oats) recipe that is hearty and filling but still low-maintenance, easy to prepare and kid-friendly! This recipe makes two servings, so it’s a great Sunday night meal-prep routine to kickstart your week, not having to worry about breakfast for two days.

High-protein overnight n’oats (serves two)


  • Vegan
  • Refined sugar-free
    • Sugar-free
  • Gluten-free
    • Grain-free
  • Soy-free
  • Nut-free Option
  • Raw/No-Bake
  • Prep time: 5 minutes
  • Cook time: N/A


  • 1/3 cup hemp, flax or chia seeds (or a mix*)
  • 3 tbsp soft nuts (like cashews, almonds, macadamia or sunflower seeds for a nut-free option), chopped/processed into a fine crumb or coarse meal
  • 1 scoop neutral-tasting protein powder of your choice**
  • 1 tbsp coconut flour
  • 1 1/4 cup unsweetened plant milk of your choice
  • Pinch of fine-grain sea salt
  • Optional: vanilla and cinnamon
  • Toppings of your choice

* In my experience, hemp seeds are not as absorbent as flax or chia seeds, so I’d recommend not doing 100% hemp.

** One scoop is usually two tablespoons, so I based my volumes on this assumption.


  1. Combine the seeds, processed nuts, protein powder, coconut flour, sea salt and cinnamon (if using) in a medium-sized bowl and whisk to combine evenly.
  2. Add in the milk and vanilla (if using) and stir to combine. It shouldn’t be pasty (yet).
  3. Cover and refrigerate overnight.
  4. You may have to add a splash of milk or water in the morning, but otherwise, spoon into bowls and top with your choice of fruits, dairy-free yogurt or kefir, granola and more!

About Bree Rody-Mantha

Chronically sarcastic ethical vegan living in Toronto. Unapologetically open about my struggles with mental health. Climber, dancer, journalist. They say I'm "quirky."

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