Start the morning fueled and energized with this superfood hemp and chia seed oatmeal bowl! It is packed naturally with fiber, protein and omega's that will make you feel alert, balanced and full!
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Quick Look
- 🕒 Prep Time: 6 minutes
- 🌡️ Cook Time: 1 minute
- 🍽️ Serving: 1
- ⚡ Calories: 567kcal
- 🥣 Ingredients: oats, flax meal, hemp seeds, chia seeds, maple syrup, almond milk, a dash of salt
- 🌶️ Flavor Profile: Nutty and lightly sweet, with maple and almond butter over creamy oats
- ✋ Difficulty: Cook the oats, stir in the seeds, pile on the fruit.
Quick Answer
Boil 1 cup of water, add ½ cup gluten-free quick cook oats and cook about 1 minute over medium heat, or microwave the oats and water together for 1 ½ to 2 minutes. Stir in 1 tablespoon flax meal, 3 tablespoons hemp seeds, 1 tablespoon chia seeds, 1 to 2 tablespoons maple syrup, a dash of pink Himalayan salt and up to ¼ cup almond milk depending on how soup-like you like it. Top with fresh fruit, chopped nuts and a tablespoon of almond butter. One serving, 567 calories, about 7 minutes.
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Chia seed oatmeal with hemp hearts, flax meal and plant-based milk is the ultimate powerhouse breakfast bowl. It can be made vegan and gluten free by adding gluten free rolled oats, quick cook oats or steel cut oats and almond milk.
My kids love to eat oats. Plain Jane oats straight out of a bowl scooped with a spoon. This is one of their favorite afternoon snack requests. This is what happens though, it gets super messy and the tiny little grains end up all over the floor, table chairs and some home trail throughout the whole house. So I have my boys transform them into these bowl-licking-good hemp, flax and chia seed oatmeal bowls for breakfast and snacks.
Why This Bowl Works
Click to see why the seeds matter
- Hemp seeds are a complete superfood. They are rich in protein, fiber, and healthy fatty acids including omega-3's and omega-6's, and high in antioxidants which can improve the hair, nails and skin.
- Chia seeds do a lot for very little. They have a large amount of nutrients and are low in calories, rich in fiber, low in carbs, high in protein and loaded with antioxidants.
- Flax meal adds the omega-3s and may reduce the risk of cancers.
- Oats bring the fiber. Oats are high in fiber and may aid to reduce cholesterol, and high fiber foods help with weight management, cleaning out the gut and stabilizing blood sugar levels.
- The dash of salt is not optional. Believe me you will want to add a dash of salt. It brings out all the flavor and makes a big difference!
- Steel cut or quick cook. Steel cut oats or quick cook oats seem to make this creamier.
Why You'll Love This Oatmeal
- Seven minutes start to finish.
- Plant based protein from hemp, chia and flax, no protein powder needed.
- Vegan and gluten-free with the right oats and almond milk.
- Kid approved, and far less messy than a bowl of dry oats.
- Turns into overnight oats, or pair it with my high protein oatmeal and healthy baked oatmeal.
Key Ingredients
Steel cut oats or quick cook oats seem to make this creamier. Here's what ingredients are inside:
- ½ cup gluten-free quick cook oats, or gluten-free rolled oats or steel cut.
- 1 cup water for cooking and a dash of pink Himalayan salt. Believe me you will want to add a dash of salt. It brings out all the flavor and makes a big difference!
- 1 tablespoon flax meal, 3 tablespoons hemp seeds and 1 tablespoon chia seeds.
- 1 to 2 tablespoons maple syrup.
- ¼ cup almond milk, or less, depending how soup-like you like it.
- Fresh berries and fruit, chopped nuts or seeds, and 1 tablespoon almond butter. For extra healthy fats and protein, add a drizzle of rich and creamy almond butter.
Full recipe ingredients and measurements are in the recipe card below.
What Is All the Hype About Hemp Hearts and Chia Seeds?
- Hemp seeds are considered a superfood and are rich in protein, fiber, and healthy fatty acids including omega-3's and omega-6's. They are also high in antioxidants which can improve the hair, nails and skin and clear the body of free radicals. Free radicals are what damage cells and eating protein and antioxidants helps to repair that damage. Good-bye wrinkles!
- Chia seeds have a large amount of nutrients in them and are low in calories (yes! love low calorie foods!). Benefits of chia seeds for kids and adults include them being rich in fiber, low in carbs, high in protein and loaded with antioxidants (again bye-bye free radicals!). Chia seeds are an excellent substitute for protein for those that do not eat meat.
Not only are the hemp seeds and chia seeds nutritional, oats are also high in fiber and may aid to reduce cholesterol. Flax meal also contains a good amount of omega-3's and may reduce the risk of cancers. Convinced yet how awesome this superfood breakfast bowl is yet?
How to Make Chia and Hemp Seed Oatmeal
1Rinse and chop any fresh fruit. Set aside.
2On the stove: boil the water and add the oats. Cook about 1 minute over medium heat, stirring occasionally. Or in the microwave: combine the water and oats in a medium microwaveable bowl and microwave 1 ½ to 2 minutes.
3Add the flax meal, chia seeds, hemp seeds, maple syrup, a dash of salt and up to ¼ cup almond milk (depending how "soup-like" you like it). Mix well.
4Top with favorite toppings such as fresh fruit, nuts, and almond butter.
As always, be sure to check out the full recipe details in the recipe card below.
Expert Tips
- Do not skip the salt. A dash brings out all the flavor and makes a big difference.
- Add the almond milk last and pour to taste, since how soup-like you want it is personal.
- Steel cut for creamier oats, quick cook when you are in a hurry.
- Turn it into overnight oats. Add the ingredients to a to-go container or mason jar with a splash of almond milk, cover it and let it set overnight. In the morning add a splash more almond milk if needed, plus fresh fruit, nuts or nut butters.
- A swirl of Greek yogurt is how I eat mine, on top of the almond butter.
- Prep the fruit first so the oats do not sit and thicken while you chop.
More Ways to Use Hemp and Chia Seeds
How to eat hemp seeds and chia seeds and add more flax into your diet? Not only can you add them to oatmeal bowls but here are more delicious ways they can be used in recipes:
- Smoothies and smoothie bowls
- Overnight oats, or mix into protein oatmeal
- Muffins and baked goods
- Granola bars, energy bars and balls
- Mix it into granola
- Add to tacos, or mix with quinoa and rice
- Add to avocado toast
- Top it over chia seed pudding
- Add to pretty much everything!
To round it up, all I can say is you will love how quickly it is to make this healthy breakfast and you need this hemp and chia seed oatmeal bowl in your morning routine! This oatmeal bowl is packed with plant based protein and antioxidants to also aid in reversing the effects of damaged cells. An excellent way to start each morning!
Chia Seed Oatmeal FAQs
Yes, you sure can! Turn it into overnight oats by adding the ingredients into a to-go container or mason jar with a splash of almond milk. Cover it and let it set overnight. In the morning add a splash more of almond milk if needed to make it creamier, and your fresh fruit, nuts or nut butters.
Hemp hearts are the shelled inside of the hemp seed, which is what you want here. They are rich in protein, fiber and omega-3's and omega-6's, and they stir straight into the oats.
It can be made vegan and gluten free by using gluten free rolled oats, quick cook oats or steel cut oats and almond milk in place of dairy.
Steel cut oats or quick cook oats seem to make this creamier. Rolled oats work too, just follow the cooking time on your package.
Between the oats, 3 tablespoons of hemp seeds, chia seeds, flax meal and a tablespoon of almond butter, it is a plant based protein bowl at 567 calories a serving, which is why it holds you until lunch.
Yes. Start with 1 tablespoon of maple syrup instead of 2, or leave it out entirely and let the fresh fruit do the sweetening.
More Oat Recipes
Other oat recipes: Baked Oats, High Protein Oatmeal, Peanut Butter Oatmeal, Healthy Baked Oatmeal, Creamy Instant Oatmeal and No-Bake Breakfast Bars. I hope you enjoy this hemp and chia seed oatmeal! Follow along with me on Instagram, Pinterest, Facebook, YouTube and Twitter for a feature and more recipe inspiration! And don't forget to leave a comment below!
Hemp and Chia Seed Oatmeal
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Ingredients
- ½ cup gluten-free quick cook oats or gluten-free rolled oats or steel cut
- 1 cup water
- pink Himalayan salt dash of
- 1 tablespoon flax meal
- 3 tablespoons hemp seeds
- 1 tablespoon chia seeds
- 1-2 tablespoons maple syrup
- ¼ cup almond milk or less
- fresh berries and fruit
- chopped nuts or seeds optional
- 1 tablespoon almond butter optional
Instructions
- Rinse and chop any fresh fruit. Set aside.
Stove Top
- Boil water and add the oats. Cook about 1 minute over medium heat, stirring occasionally.
Microwave
- Combine water and oats in a medium microwaveable bowl. Microwave 1 ½ to 2 minutes.
Add The Oatmeal Extras
- Add flax meal, chia seeds, hemp seeds, maple syrup, a dash of salt and up to ¼ cup almond milk (depending how "soup-like" you like it). Mix well.
- Top with favorite toppings such as fresh fruit, nuts, and almond butter.
kunai says
Very helpful! I added goji berries to my version and once they soak in moisture from the cooked oatmeal and become soft, the berries are really great with such a healthy recipe. Thank you.
Danielle Fahrenkrug says
You are welcome, I am so glad you enjoy this oatmeal! Lovely addition of the goji berries!