Carrot Cake Overnight Oats

Yield: 4 portions
Portion Size: ~10–12 oz
Dietary: Vegetarian | High Fiber | Plant-Forward | GLP-Friendly | No Refined Sugar

INGREDIENTS

Oat Base

2 cups old-fashioned rolled oats
2 tbsp chia seeds
¼ cup hemp hearts
2 cups unsweetened almond milk (or milk of choice)
½ cup plain Greek yogurt (or coconut yogurt for vegan)
1 tsp vanilla extract
2 tbsp maple syrup (optional, adjust to taste)
½ tsp kosher salt

Carrot & Apple Layer

1 cup finely grated carrots (about 2 medium carrots)
1 cup apple, small dice (Honeycrisp or Fuji recommended)
½ tsp ground cinnamon
¼ tsp ground ginger
Pinch nutmeg
1 tsp lemon juice
1 tsp maple syrup (optional)

Optional “Carrot Cake” Add-Ins

¼ cup chopped walnuts or pecans
2 tbsp golden raisins
2 tbsp unsweetened shredded coconut

METHOD

1. Prepare the Oat Base

In a large mixing bowl, combine:
Rolled oats
Chia seeds
Hemp hearts
Almond milk
Greek yogurt
Vanilla
Maple (if using)
Salt

Whisk until evenly hydrated.
Chia will begin thickening within minutes.

2. Prepare the Carrot & Apple Mix

In a separate bowl, combine:
Grated carrots
Diced apples
Cinnamon
Ginger
Nutmeg
Lemon juice
Maple (if using)

Toss gently.
Let sit 5–10 minutes to allow natural juices to release.

3. Assemble

Fold carrot-apple mixture into oat base.
Add nuts, raisins, or coconut if using.
Mix until evenly distributed.

Divide evenly into four containers (approx. 1¼ cups per portion).

4. Chill

Cover and refrigerate minimum 4 hours, preferably overnight.
Mixture will thicken to a spoonable consistency.

FINISHING OPTIONS (Service Day)

Top with:
• Additional hemp hearts
• Light drizzle maple
• Greek yogurt dollop
• Toasted walnuts
• Fresh grated carrot for visual contrast

Serve chilled or allow to temper slightly before service.

NUTRITIONAL STRATEGY CALL-OUTS

Fiber Density
Oats + chia + carrots + apples deliver ~10–12g fiber per portion.

Complete Protein Support
Hemp hearts provide complete plant protein + omega-3 fatty acids.

Metabolic Stability
Balanced fat from hemp and chia slows glucose response.

Anti-Inflammatory Spice Blend
Cinnamon + ginger support glycemic modulation.

Texture Architecture
Creamy oats + tender carrots + crisp apples + seed crunch = sustained satiety.

ESTIMATED PER PORTION MACROS (Approximate)

Calories: 350–400
Protein: 12–15g
Fiber: 10–12g
Healthy fats: Moderate (primarily unsaturated)

If you'd like, I can next:

• Create a high-protein version (20g+ per serving)

• Create a kid-friendly “no visible carrot” version

• Format into a CPG-ready retail label spec

• Or build a foodservice scaled version (25–50 portions)

Just tell me where this is heading.