My easy Keto overnight oats taste just as satisfying as regular oats. Only 3 minutes prep and lots of options for toppings.
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 low carb overnight oats recipe I use hemp hearts, chia, sesame and shredded coconut and I am super pleased with the result!
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🌟 Why You'll Love This Recipe
- Soft and creamy texture
- Delicious, gently nutty flavor
- Nutritious and healthy
- Filling and satisfying
- Easy recipe - only 6 basic ingredients, 3 minutes prep
- Naturally dairy-free and gluten-free
- Keto-friendly - 3.4g net carbs per portion
Ingredients
Here are the ingredients you'll need:
- Hemp hearts - High in protein. They soften when soaked and have a similar texture to traditional oats.
- Chia seeds - Thickens the mixture. Chia seeds are considered a superfood. They are very nutritious and high in fiber.
- Sesame seeds and shredded coconut - add another flavor dimension
- Unsweetened almond milk - Or use coconut milk
- Vanilla extract
- Powdered sweetener - Optional. You can use monkfruit sweetener, erythritol, xylitol, allulose or a sweetener of your choice.
Instructions
This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities
Step 1: Mix the dry ingredients in a bowl or jar. Option to add a sweetener of choice.
Step 2: Add the vanilla and almond milk and stir. Cover and leave to chill overnight in the fridge or for at least 30 minutes to allow the chia to swell.
Step 3: Stir through 2 tablespoons Greek yogurt or more nut milk if you want to loosen the mix. You could also use heavy cream or coconut cream.
Then, add toppings of your choice and serve.
Note: Only the chia seeds will turn jelly-like when left overnight. The other ingredients will soften considerably. They do retain a tiny bite, which is quite delicious.
Toppings
I topped my overnight oats with ½ cup (80 grams) blueberries and raspberries, some blended into a berry coulis. Then, I sprinkled over chopped hazelnuts.
Below are more simple toppings:
- Nuts - crushed walnuts, pecans or almonds
- Pumpkin seeds or sunflower seeds
- Strawberries or blackberries
- Sugar Free Strawberry Jam
- Sugar-free chocolate chips
- Keto blueberry jam
- Almond butter
- Cinnamon
- Pumpkin puree
For something a little more special, try these ideas:
Strawberry cheesecake - fresh strawberries, 2 tablespoon cream cheese (add powdered erythritol to sweeten) and a spoonful of sugar-free whipped cream.
Peanut butter brownie - 1 square keto brownie, crumbled and 2 tablespoon peanut butter.
Chocolate caramel - sugar free caramel sauce and dark chocolate shavings.
Recipe FAQs
No, regular overnight oats are not keto-friendly. Oats are high in carbohydrates and raise blood sugar levels. Use hemp hearts instead of oats to make a keto version of this popular breakfast cereal.
They are the soft inner part of the hemp seed. 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.
No, you don't need to wait overnight. The recipe is ready in 30 minutes. But if you prepare the mix the night before, the ingredients will soften more and the flavors can mingle.
Yes, you can eat keto oats warm. Don't add any yogurt though. It's better to use more almond milk if you want to thin it.
Variations
No yogurt: Add more almond milk instead. You could also use heavy cream or coconut cream.
Ground flaxseed: An alternative to chia seeds. Use twice as much milled flax as chia.
A dash of sea salt: Brings out the flavors even more.
Storage And Meal Prep
Refrigerator: Store in the fridge in an airtight container or in a mason jar with the lid on for up to 4 days.
Freezer: It is possible to freeze keto overnight oats for up to 3 months. If you want to make a larger amount, simply divide into single portions that you can defrost individually.
Meal Prep idea: Scale the dry ingredients! Stir together 5x or 10x the amount and store the mixture in an airtight container. Then use 5 tablespoons of the dry keto overnight oats mixture per serving and add the almond milk.
Related Recipes
Keto breakfast does not have to contain eggs! Here are more low carb cereal recipes to try:
Tried this recipe? Give it a star rating below!
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Recipe
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.
Ingredients
Dry ingredients
- 4 tablespoon hemp hearts (shelled hemp seeds)
- 2 tablespoon chia seeds
- 2 tablespoon sesame seeds
- 2 tablespoon desiccated coconut
- 2 teaspoon powdered sweetener or sugar free syrup, OPTIONAL
Wet ingredients
- ¾ cup + 2 tablespoon almond milk 200ml
- ½ teaspoon sugar free vanilla extract
Before serving
- 2 tablespoon Greek yogurt optional (30g), or more almond milk
Instructions
- Mix all dry ingredients in a bowl or jar. Then add the vanilla and almond milk and stir.
- Cover and leave overnight in the fridge or for at least 30 minutes.
- When ready to serve, stir through the yogurt or add more almond milk if required. Add a topping of choice (see notes).
Notes
- Nuts - walnuts, pecans or almonds
- Pumpkin seeds or sunflower seeds
- Strawberry or blackberries
- Sugar-free chocolate chips
- Sugar Free Strawberry Jam
- Keto blueberry jam
Chrissy
Is there a substitute for desiccated coconut, maybe cacao?
Katrin Nürnberger
You could use more hemp hearts, or chopped flaked almonds perhaps.
Joanne Pappos
Hi Katrin I have made the keto overnight oats a few
Time’s now. It is amazing and delicious. Thank you
Karen Dalziel
This looks delicious.Can I just use ordinary milk, or does it have to be almond milk?
Katrin Nürnberger
You can use any milk of your preference. I like almond milk because it is very low in carbs, compared to regullar milk or oat milk.
Karen
This is so good. Really really enjoyed it. Made it a few times now. This first time as written, was fantastic! The next time I added some cinnamon, coco powder and turmeric and black pepper to boost the nutrition. Thank you for this great recipe.