Low-Glycemic Hemp & Chia Overnight Breakfast Bowl
A blood sugar-friendly breakfast that replaces traditional oats with hemp hearts and chia seeds for sustained energy without the glucose spike.
This innovative overnight breakfast bowl is specifically designed for optimal blood sugar management. By replacing high-glycemic oats with nutrient-dense hemp hearts and chia seeds, you get a satisfying breakfast that won't cause the rapid glucose spike associated with traditional grain-based porridges. Hemp seeds provide complete protein and healthy omega-3 fatty acids, while chia seeds expand to create that familiar creamy texture you love, plus they're packed with soluble fiber that slows glucose absorption.
The combination of protein powder, healthy fats, and fiber creates the perfect macronutrient balance to keep your blood sugar stable throughout the morning. Unlike instant oatmeal which can have a glycemic index of 79, this recipe uses only low-GI ingredients. The coconut flour adds additional fiber without carbohydrates, and the unsweetened non-dairy milk keeps the sugar content minimal. Fresh berries provide antioxidants with a lower glycemic load than other fruits.
For optimal blood sugar control, enjoy this breakfast within 30 minutes of waking to establish healthy glucose patterns for the day. The high protein and fat content means you'll feel satisfied for 4-5 hours without cravings. This make-ahead approach also eliminates morning stress, which can elevate cortisol and affect insulin sensitivity. Prepare 2-3 jars at once for an effortless week of blood sugar-friendly breakfasts.
Blood Sugar Impact
Minimal blood sugar impact expected due to the extremely low glycemic index (11) and glycemic load (2.9). The high fiber content from chia seeds and hemp seeds, combined with protein and healthy fats, will provide stable, sustained energy for 4-5 hours without significant glucose spikes.
Blood Sugar Tips
- ✓ Add the berries on top rather than mixing them in, and eat them last to further slow sugar absorption
- ✓ Ensure the overnight bowl has properly gelled (at least 4 hours) so the chia seeds fully expand, which maximizes their blood sugar-stabilizing fiber content
- ✓ Pair this meal with a short 10-15 minute walk after eating to enhance insulin sensitivity and glucose uptake by muscles
🥗 Ingredients
- 3 tbsp hemp hearts
- 0.5 tbsp coconut flour
- 2 tbsp vanilla protein powder
- 2 tsp chia seeds
- 160 ml unsweetened almond milk
- 0.25 tsp ground cinnamon
- 0.5 cup fresh mixed berries
- 3 tbsp hemp hearts
- 0.5 tbsp coconut flour
- 2 tbsp vanilla protein powder
- 2 tsp chia seeds
- 11 tbsp unsweetened almond milk
- 0.25 tsp ground cinnamon
- 0.5 cup fresh mixed berries
👨🍳 Instructions
- 1
Select a clean mason jar or airtight container with at least 12-ounce (350ml) capacity for proper expansion of the chia seeds overnight.
- 2
Add the hemp hearts (3 tbsp), coconut flour (0.5 tbsp), and unsweetened protein powder (2 tbsp) to the jar. These dry ingredients form the protein and fiber base that stabilizes blood sugar.
- 3
Sprinkle in the chia seeds (2 tbsp) and ground cinnamon (0.25 tsp), distributing them evenly throughout the jar.
- 4
Pour the unsweetened almond milk (160ml) over the dry ingredients. Use a fork or small whisk to stir vigorously for 30-45 seconds, ensuring no clumps remain and all ingredients are fully incorporated. Pay special attention to breaking up any protein powder clumps.
- 5
Seal the jar tightly with a lid and give it a gentle shake to ensure complete mixing. Refrigerate for at least 4 hours, or preferably overnight (8-12 hours), allowing the chia seeds to absorb the liquid and create a creamy, pudding-like consistency.
- 6
When ready to serve, remove from refrigerator and stir well. If the mixture is too thick for your preference, add 1-2 tablespoons of additional unsweetened almond milk and stir until you reach desired consistency.
- 7
Top with fresh berries (0.5 cup) and optional additions like cacao nibs, unsweetened coconut flakes, or a dollop of almond butter. For optimal blood sugar control, eat the berries last or mix them in to slow their glucose absorption. Enjoy immediately while cold.
📊 Nutrition Per Serving
| Per Serving | Whole Dish | |
|---|---|---|
| Calories | 2153 | 2153 |
| Carbs | 170g | 170g |
| Sugars | 22g | 22g |
| Added Sugars | 2g | 2g |
| Natural Sugars | 20g | 20g |
| Protein | 154g | 154g |
| Fat | 101g | 101g |
| Saturated Fat | 35g | 35g |
| Unsaturated Fat | 66g | 66g |
| Fiber | 137g | 137g |
| Soluble Fiber | 41g | 41g |
| Insoluble Fiber | 96g | 96g |
| Sodium | 427mg | 427mg |
Predicted Glucose Response
What if you...
Estimated model — individual responses vary. Not medical advice.
🔄 Lower GI Swaps
While berries are already low-glycemic, blackberries and raspberries have the lowest glycemic load at 2-3 per serving due to their exceptional fiber content, compared to mixed berries which can vary. Strawberries are also excellent at GL 1 per serving.
These alternatives have virtually zero carbohydrates and glycemic impact compared to almond milk which can contain 1-2g carbs per cup. Flax milk adds omega-3s and extra fiber which further slows glucose absorption.
Collagen and egg white protein contain zero carbohydrates with no glycemic impact whatsoever. Pea protein isolate has minimal carbs and its high fiber content creates an even more favorable blood sugar response than standard protein powders.
Ceylon cinnamon combined with fenugreek seeds has been shown to improve insulin sensitivity by up to 25%. Adding chromium-rich nutritional yeast or fiber-dense flaxseed amplifies the blood-sugar-stabilizing effect beyond cinnamon alone.
🔬 The Science Behind This Recipe
# Why This Breakfast Bowl Keeps Your Blood Sugar Steady
This overnight bowl is a masterclass in blood sugar management, with an exceptionally low glycemic load of just 2.9 and a GI of 11—meaning it barely nudges your glucose levels at all. The secret lies in its powerhouse combination of fiber, protein, and healthy fats working together to slow digestion and prevent the rapid sugar spikes that come from typical breakfast foods like toast or cereal.
Hemp seeds and chia seeds are the heroes here. Both are loaded with soluble fiber that forms a gel-like substance in your digestive tract, dramatically slowing the absorption of any sugars into your bloodstream. Chia seeds can absorb up to 12 times their weight in water, creating that signature pudding texture while keeping you full for hours. Hemp seeds add complete protein (all nine essential amino acids) plus omega-3 fatty acids, which further buffer glucose absorption. The protein powder amplifies this effect—protein triggers insulin release in a controlled way that helps shuttle nutrients into cells without causing blood sugar chaos. Meanwhile, coconut flour contributes even more fiber with minimal digestible carbohydrates, and almond milk keeps the carb count low while adding creaminess.
The beauty of this recipe is that you're not just eating low-GI foods—you're combining ingredients that work synergistically to stabilize blood sugar. The high fiber-to-carb ratio means your body processes this meal slowly and steadily, providing sustained energy without the mid-morning crash. For best results, prepare this the night before to allow the chia and hemp seeds to fully hydrate, which maximizes their blood-sugar-stabilizing properties. This is the kind of breakfast that keeps your glucose curve flat and your energy consistent all morning long.