Chocolate Raspberry Overnight Oats

Ingredients

• 283 gfresh or frozen raspberries
• 60 ml, dividedmaple syrup
• juice of ½ lemonlemon
• about 40 ghemp hearts
• about 21 gcacao powder
• about 180 grolled oats
• about 40 gchia seeds
• 950 mlwater

Instructions

1. 1

   Cook the raspberries

   Put the raspberries in a small saucepan and bring to a simmer over medium heat. Simmer for 5–10 minutes, allowing frozen berries to thaw, until some have broken down and the mixture looks jammy. Take the pan off the heat, stir in 30 ml of the maple syrup and the lemon juice, then leave to cool.

2. 2

   Blend the chocolate milk

   Add the hemp hearts, cacao powder, remaining 30 ml maple syrup and 950 ml water to a blender. Blend on high until smooth.

3. 3

   Mix and chill

   Stir the rolled oats and chia seeds together in a large bowl. Pour in the chocolate hemp milk and mix well, stirring every few minutes as the oats and chia absorb the liquid and thicken. Refrigerate for a few hours or overnight. Store the oats and raspberries in separate airtight containers and combine when serving, or layer them in jars. Serve straight from the fridge.

What are overnight oats?

Overnight oats are rolled oats left to soften in liquid in the fridge, rather than cooked on the hob. This version takes inspiration from the make-ahead breakfast tradition and gives the oats a chocolate flavour with blended hemp hearts.

Raspberry compote adds a bright, tart contrast. Cooking the fruit briefly makes it spoonable and jammy, so it can be layered with the oats or served on top.

Nutrition and macros by portion

The nutrition label shows one serving as written: 380 calories, 10g protein, 60g carbs, 12g fat.

Most of the carbohydrates come from the oats, maple syrup and raspberries; the oats, chia and hemp hearts contribute protein, while hemp hearts and chia provide much of the fat. Balance a serving with extra fresh fruit or an unsweetened yoghurt alternative.

Why blend the hemp hearts?

Hemp milk: Blending hemp hearts with water creates the liquid base for the oats and distributes their mild, nutty flavour throughout. Blend until smooth for the most even texture.

Cacao: Unsweetened cacao brings a deep chocolate taste, while maple syrup sweetens both the milk and the berries.

Getting the raspberry compote right

Gentle simmer: Keep the berries at a steady simmer for 5–10 minutes, stirring if needed so they cook evenly. Frozen raspberries can go straight into the pan; give them time to thaw and soften.

Cool before layering: Let the fruit cool before adding it to the oats. This keeps the finished jars chilled and makes the layers easier to see.

How the oats thicken

Chia seeds: These absorb liquid as the mixture rests, helping the oats become thick and spoonable. Stir well at the start and again every few minutes while the mixture begins to thicken.

Chilling time: A few hours in the fridge will soften the oats; an overnight rest gives them longer to absorb the chocolate hemp milk. If the mixture seems loose at first, let it chill before judging its texture.

Serving and layering

Separate containers: Keep the cooled compote and oat mixture in airtight containers, then spoon them together just before eating. This is useful if you want to adjust how much fruit goes into each serving.

Jars: Layer the oats and raspberries in jars for ready-to-eat portions. Serve them straight from the fridge, without reheating.

Make-ahead breakfast, snack or dessert

The oats and berry compote can both be prepared ahead, making this a practical option for busy mornings. The chocolate flavour and fruit topping also suit a chilled snack or a simple dessert.

For a more complete plate, serve a portion with extra fresh fruit or alongside an unsweetened yoghurt alternative.

Recipe notes & tips

• Use a saucepan that gives the raspberries room to simmer without spilling over.
• Stir the oat mixture several times as it starts to thicken to prevent chia from clumping.
• Blend the hemp milk until no obvious flecks of hemp hearts remain.
• Taste the cooled compote before serving and adjust the balance with a little more lemon juice if you like it tangier.
• Keep the compote and oats separate until serving if you prefer distinct layers.

Variations

• Add vanilla: Stir a little vanilla extract into the blended chocolate hemp milk.
• Use another berry: Swap some or all of the raspberries for strawberries or blackberries.
• Top with crunch: Add chopped nuts or seeds just before serving.
• Make it sweeter: Stir extra maple syrup into the oats or compote to taste.
• Add citrus zest: Grate a little lemon zest into the raspberry compote for a livelier citrus note.

Common mistakes to avoid

• Rushing the berries: They need 5–10 minutes to soften and turn jammy; simmer until some have broken down.
• Adding hot fruit to the jars: Cool the compote first so the oats stay chilled when assembled.
• Skipping the early stirs: Mix the oats several times as they begin to thicken to help the chia distribute evenly.
• Expecting instant thickness: Give the mixture a few hours or overnight in the fridge to absorb the liquid.
• Leaving the hemp mixture grainy: Blend it on high until smooth before adding it to the oats.

How to store

Store the oat mixture and cooled raspberry compote in separate airtight containers in the fridge, or layer them in sealed jars. Eat within 3 days for the best texture; serve cold rather than reheating.

Frequently asked questions