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 tsp 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 1/2 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 tsp 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 tbsp cream cheese (in place of the yoghurt, stir 1/2 tsp of powdered erythritol into it to sweeten it sightly) and a spoonful of whipped cream.
Peanut butter brownie – 1 square keto brownie, crumbled + 2 tbsp of almond or peanut butter
Chocolate caramel – 2 tbsp 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 tbsp heavy cream or coconut cream instead of the yoghurt. If necessary, thin with more almond milk.
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
Ingredients
- 2 tbsp hemp hearts (shelled hemp seeds)
- 2 tbsp chia seeds
- 2 tbsp sesame seeds
- 4 tbsp desiccated coconut
- 3/4 cup + 2 tbsp almond milk
- 1/2 tsp sugar free vanilla extract
- 2 tbsp coconut yoghurt 30g, or natural yoghurt
- 2 tsp granulated erythritol or Lakanto sugar free syrup, BOTH OPTIONAL
Topping
- 1/2 cup / 80g mixed blueberries and blackberries option to crush a few with a fork or blitz into a coulis
- 1 tbsp coconut yoghurt 15g
- 1 tsp shredded coconut
- 1 tsp chopped hazelnuts 6g
- 1 tsp 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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Reggie Greenleaf says
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 says
THAT sounds interesting and rather delicious!!!!
Robin says
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!
Katrin Nürnberger says
Glad you like the look of it! I thought hemp hearts were a nice addition to my staples
Heather Umlah says
Is this a cold cereal or can you eat it hot like porridge?
Katrin Nürnberger says
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.