Keto overnight oats taste just as satisfying as regular oats. This easy, healthy recipe is grain-free and gluten-free. 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. Find the recipe card with ingredient amounts and nutritional information at the bottom of the post.)
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.
FAQ
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
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.
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. ***As an Amazon Associate I earn from qualifying purchases.
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
Nutrition
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Victoria Shepard
I made this hot "cereal" with a few modifications and I absolutely love it. Thank you for posting this.
Sylvie
What is the best option to replace hemp hearts? I don’t find them easily
Katrin Nürnberger
You could try using ground almonds.
Libby
This cereal is brilliant. I wouldn’t bother soaking overnight but good for those who have to tumble out of bed and go to work, something different to my usual granola. Thank you. (Australia)
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.