Easy Cinnamon Overnight Oats without Oats

These five-minute cinnamon overnight "oats" are nutrient-dense and will keep you full all morning! Combining hemp hearts, chia, and flaxseed meal creates an oat-like texture, while the warm cinnamon and vanilla flavor is cozy and comforting. With this great make-ahead breakfast, your busy mornings just got easier.

cinnamon overnight "oats"

Since prioritizing low-carb and low-glycemic meals, one thing I've missed the is the simplicity of overnight oats.

If you're like me and wish easy, creamy oats were back in your life but need a low-carb and gluten-free alternative, these cinnamon "overnight oats without oats" have everything you've been missing!

Completely oat-free, this hearty breakfast has the best texture and flavor, plus it's packed with nutrients to fuel your day.

My cinnamon overnight "oats" are basically the cold version of my No Oats Oatmeal Recipe. It's easy to make and perfect for meal prep throughout the week. Serve it with fresh berries, a sprinkle of cinnamon, and a dollop of Greek yogurt for extra creaminess and protein!

why this recipe works

The magic of this oat-free overnight oats recipe lies in what happens as it rests. Overnight, the hemp hearts, flaxseed meal, and chia seeds absorb the almond milk, creating a rich and satisfying texture that mimics traditional overnight oats. 

Then there's the flavor: coconut, cinnamon, vanilla, and granulated monk fruit sweetener with allulose (my go-to keto sweetener) creates a tasty, cozy bowl of "oatmeal" that's perfect all year round. 

The best part? These are all whole-food ingredients, making this an ultra-healthy breakfast recipe that is high protein, gluten-free, grain-free, and low-carb.

My cinnamon overnight oats are:

• A quick and easy breakfast: spend five minutes to prep it for the next morning, and at least three other servings after that!  
• Made with a handful of simple ingredients that are packed with nutrients, including 8 grams of protein, 8 grams of fiber, and just 2 grams net carbs per serving!
• Gluten-free, grain-free, low-carb, and low-glycemic, making it great for a variety of dietary needs
• Full of satisfying flavor and texture.

the ingredients

Here's a look at what you'll need to make these overnight oats without the oats!

• Flaxseed meal. A great source of healthy fats and fiber, flaxseed meal helps to add bulk to these overnight no oats!
• Chia seeds. These tiny powerhouses are packed with nutrients and help to create a creamy, pudding-like texture.
• Hemp hearts. Full of protein and other nutrients, hemp hearts are another key player in the texture of this recipe.
• Unsweetened shredded coconut. A touch of coconut adds a subtle sweetness, flavor, and texture to these "oats."
• Granulated monk fruit sweetener with allulose. This keto-friendly sweetener adds just the right amount of sweetness and keeps it low-glycemic and blood sugar friendly.
• Unsweetened almond milk. Use any milk you like! Coconut milk, unsweetened almond milk, cashew milk or macadamia milk are my go-tos.
• Vanilla. Vanilla extract adds a lovely depth of flavor to these overnight "oats."
• Ground cinnamon. No cinnamon "oatmeal" would be complete without a generous sprinkle of this warm spice.

how to make overnight oats without oats

The whole point of overnight oats is that it's simple. Here's how to make them in four easy steps, but be sure to check out the printable recipe card at the bottom of the page for all of the details. 

Top with your favorite toppings like almond butter, berries, Greek yogurt, and more cinnamon, then enjoy! 

recipe tips

• Milk choices: This recipe works well with any type of milk, so use your own favorite! To keep things low carb, keto-friendly and low-glycemic, I recommend unsweetened almond milk, coconut milk, macadamia milk or unsweetened soy milk. If you are okay with dairy, you can use organic whole milk. I don't ever recommend sweetened dairy-free options or dairy-free milks like oat milk or rice milk, because many are loaded with additives like sugar and other preservatives that can be inflammatory. Even homemade oat milk and rice milk are very high in starches and natural sugars which can lead to blood sugar spikes. 

• Sweetener substitutes: The granulated monk fruit sweetener with allulose can be substituted with a liquid allulose or sugar-free maple syrup sweetener like RxSugar or Lakanto, which will add a light maple flavor. You can also substitute for coconut sugar, pure maple syrup or honey, but it will not be as low glycemic. 

• Temperature: Traditional overnight oats are usually enjoyed cold, which is how I serve these "overnight oats without oats." However, you can easily heat up the mixture to create a hot version. Warm it in the microwave or in a saucepan on the stovetop until it's heated through.

other tasty variations

There are many ways to enjoy these low-carb, easy overnight oats! Here are a few variations: 

Chocolate almond: Add 1-2 tablespoons of cocoa powder and some chopped almonds for a chocolatey twist.

Pumpkin spice: Add 1-2 tablespoons of pumpkin puree and 1 teaspoon of pumpkin pie spice for a fall-inspired version.

Blueberry lemon: Swap out the vanilla extract for 2 tablespoons of lemon juice plus 1 teaspoon of lemon zest. Add fresh or frozen blueberries for a bright and fruity option.

Peanut butter and jelly: Add a dollop of peanut butter and some sugar-free jam for a nostalgic PB&J flavor.

High protein: Add 1-2 scoops of your favorite vanilla protein powder for even more protein in the morning. 

storage

These overnight "oats" can be stored in an airtight container in the refrigerator for up to 7 days. If they get too thick, stir in a few splashes of almond milk until it reaches the right consistency.

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