Keto overnight oats taste just as creamy and satisfying as regular oats, just without all the carbs and sugars. This easy "noatmeal" breakfast recipe is grain and gluten free and will keep you going until lunch. Only 3 minutes prep!
Can you eat overnight oats on a keto diet?
Overnight oats are a popular, simple and tasty way to start the day. But on the keto diet, grains are out of the equation. In this recipe I used hemp hearts, chia sesame and desiccated coconut instead and I am super pleased with the result!
Actually, the title is slightly misleading as you don't NEED to wait overnight for the chia to swell. It's ready in 30 minutes. But if you prepare the mix the night before, you're giving ALL the ingredients time to soften and the flavours can mingle.
This is the first time I've used hemp hearts. They have a mild, nutty flavour and are technically a nut. Hemp hearts (also called shelled hemp seeds) are high in essential fatty acids and a good source of protein, vitamin E and minerals. Read more about them here.
Note: Only the chia seeds will turn jelly-like when left overnight. The other ingredients will soften considerably, but won't become as silky-smooth as oatmeal. They retain a tiny bite, which is quite delicious.
How to make keto overnight oats - step by step:
1.) Mix all the dry ingredients together in a bowl or jar. You can add 1-2 teaspoon granulated erythritol here, but only if you know you've got a bit of a sweet tooth 🙂
2.) Then add the vanilla and almond milk. Cover and leave to chill overnight in the fridge or for at least 30 minutes to allow the chia to swell.
3.) When you're ready to eat, you have the option to take all or part of your berries (I used ½ cup of mixed blueberries and blackberries, about 40 grams each, in total) and blitz them into a coulis.
3.) Before serving, stir through your yoghurt of choice (coconut or plain Greek) and adjust the consistency to taste by adding more almond milk if required. Add the berry coulis, fresh berries, hazelnuts etc and enjoy.
Tips and flavour variations
I like the fresh taste the yoghurt lends, but it's optional. You can simply add more nut milk of choice. Just make sure it's unsweetened!
This recipe is keto vegan (my daughter started eating vegan last year, so there's a lot of nut milks and coconut yoghurts about here) but you can substitute the coconut yoghurt for dairy yoghurt if you prefer.
I did not think the berry coulis needed additional sweetness, but you could add 1 teaspoon of sweetener if yours tastes tart. This will depend on the ripeness of your berries and your personal preference.
Raspberries and strawberries will also work well in place of the blueberries and blackberries.
You can totally go to town with flavour topping combinations, just experiment and have fun with it. Here are some ideas to get you started:
Strawberry cheesecake - fresh strawberries, 2 tablespoon cream cheese (in place of the yoghurt, stir ½ teaspoon of powdered erythritol into it to sweeten it sightly) and a spoonful of whipped cream.
Peanut butter brownie - 1 square keto brownie, crumbled + 2 tablespoon of almond or peanut butter
Chocolate caramel - 2 tablespoon of sugar free caramel sauce + 2 squares of sugar free or dark chocolate (85% cocoa solids minimum), melted and drizzled on
Keto oatmeal in the microwave
Like your breakfast hot? Use the same ingredients and simply microwave for 2 minutes on high. Stir after cooking.
Add 2 tablespoon heavy cream or coconut cream instead of the yoghurt. If necessary, thin with more almond milk.
Or, try my Keto Coconut Flour Oatmeal!
Noatmeal on the stovetop
Cook the hemp hearts, chia seeds, sesame seeds, coconut, almond milk and vanilla on a medium heat for around 5 minutes until they have thickened and softened.
Proceed as for keto oatmeal. And yes, you're doing this in the morning and not the night before 🙂
Don't miss my other keto cereal recipes:
- Low Carb Granola
- Creamy Keto Chia Pudding
- Creamy Keto Low Carb Porridge
- Grain Free Peanut Butter Granola (Sugar Free)
Tried this recipe? Give it a star rating below!
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Keto Overnight Oats
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.
Ingredients
- 2 tablespoon hemp hearts (shelled hemp seeds)
- 2 tablespoon chia seeds
- 2 tablespoon sesame seeds
- 4 tablespoon desiccated coconut
- ¾ cup + 2 tablespoon almond milk
- ½ teaspoon sugar free vanilla extract
- 2 tablespoon coconut yoghurt 30g, or natural yoghurt
- 2 teaspoon granulated erythritol or Lakanto sugar free syrup, BOTH OPTIONAL
Topping
- ½ cup / 80g mixed blueberries and blackberries option to crush a few with a fork or blitz into a coulis
- 1 tablespoon coconut yoghurt 15g
- 1 teaspoon shredded coconut
- 1 teaspoon chopped hazelnuts 6g
- 1 teaspoon hemp hearts
Instructions
- Mix all the dry ingredients together in a bowl or jar. Then add the vanilla and almond milk.
- Leave to chill covered overnight in the fridge or for at least 30 minutes to allow the chia to swell.
- When ready to serve, stir through your yoghurt of choice (coconut or plain Greek) and adjust the consistency to taste by adding more almond milk if required. Add a topping and serve.
Notes
Nutrition
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Sarah
I found out that Coconut and I don't agree. Any idea on what to replace the coconut with or just leave it out. Otherwise it is really very good.
Katrin Nürnberger
You could replace it with a little almond flour or sesame flour, for example - to get the same thickness. Or maybe 1 tbsp flaxseed.
Chris
I can’t wait to try this. My husband and I have been doing keto for several years but it’s hard if not impossible for me to stay on it but I guess mostly compliant is better than none! I miss bread like most people and grew up eating oatmeal, cream of wheat and grits and I miss them so much in the Autumn and Winter. I think I have most of the ingredients except coconut so I may improvise as you’ve suggested by simply adding more of the other ingredients or almond or coconut powder which I do have on hand. I will look through your other recipes! I have subscribed to your newsletter too! Thank you!
Katrin Nürnberger
Hi Chris, really hope you'll like this recipe! I have quite a few porridge and oatmeal recipes on my site, with lots of suggestions on how to modify them. Keep me posted!
Glenda
Love it. I make it the night before then warm it up in the microwave... yumm
Heidi Peer
I'm curious how you got your nutritional info? A quick figuring on my end and the first three ingredients (hemp, chia, sesame), calorie wise already is 296 calories which is way more then you have in the complete recipe.
Katrin Nürnberger
I use the nutrition calculator on the keto diet app.
Matt K
Would this constitute your whole breakfast or would you have something else in addition. I'm a newcomer to the low carb ranks and still finding my footing. Thanks.
Katrin Nürnberger
Hi Matt, a portion of this Keto oatmeal is a filling breakfast. Glad that you discovered a low carb diet for yourself!
Melva Guy
hi
Can you make this recipe withouth the hemp husk?
Katrin Nürnberger
Sure, Just replace it with almond flour, for example, or 2 tsp coconut flour.
Linda
Instead of hemp seeds, could I sub flax meal?
Katrin Nürnberger
Yes of course, but I would use a little less. Flax is more absorbent than hemp and it will go softer. And before eating, loosen with some almond milk if necessary.
Jean Finch
I tried the overnight fridge noatmeal and it is wonderful! I did it with raw milk! It works so well with our keto and intermittent diet! I wanted to tell you right away because tonight we go on no power because of fire danger for awhile!
I am so happy with your innovative recipes thanks so much❤️
Katrin Nürnberger
Thanks so much for your kind words, awesome that you like the recipe! Stay safe 🙂
Jacquette Ghazal
Good morning. As it is now definitely fall, this sounds like a great option. I have a question about the coconut. I unfortunately do not like coconut at all (unless it is from my own coconut tree in my yard). Do you have a substitution, or should I just leave it out?
Many thanks
Katrin Nürnberger
Just leave it out, or replace it with something else 🙂
Trish
OMG!
I’ve just Started with the low-carb and keto lifestyle. So I’ve been going through different sites and different recipes and trying to find keto food that would most remind me of what I’m used to and what I crave!
Bread is my downfall… Which would include sandwiches; just bread and butter and well anything breadie. I started baking bread
They all tasted like punishment!
Then I found you!! Thank you thank you thank you! Truly yours are the only recipes that taste like my memories and better!
I think I’m well on my way to my new lifestyle.
Katrin Nürnberger
So glad to hear you like the site!!
Reggie Greenleaf
I made my own variation of this because I never liked sweet oatmeal in the mornings. I always loved mine savory! I figured I would never enjoy that again then I found out that you can make almost anything Keto/Low Carb! I cook my sausage first then break it up in the pan, add 1/2 cup water, then chia seeds, hemp hearts and flaxmeal (according to preference). Flavor it with himalayan salt, pepper and sometimes tumeric. I also have added a chopped up hard boiled egg and frozen spinach if I know I am not going to get enough greens that day. Add a little cheese and voila! Breakfast is done!!!
Katrin Nürnberger
THAT sounds interesting and rather delicious!!!!
Robin
I’m going to get some hemp hearts at our local Co-Op! This looks fantastic and I love the variations. Thank you! Love your site!
Heather Umlah
Is this a cold cereal or can you eat it hot like porridge?
Katrin Nürnberger
It's designed to be eaten cold. However, I have given options in the post how to prepare it by either microwaving or on the stovetop, like a porridge. In this case you would leave out the yoghurt at the end (the sour/fresh taste would not work as well with a hot meal) and replace it with either cream or coconut cream or more nut milk.