These Keto Overnight Oats are an easy 4-ingredient breakfast made with hemp hearts and chia seeds. Plus, this creamy keto breakfast recipe is gluten-free, dairy-free, and contains only 2.3 grams of net carbs per serving.
The classic overnight oats recipe is made from oats, which are a healthy natural grain, but are very high in carbohydrates. In fact, oats contain about 56 grams of net carbohydrates per 100 grams. As a result, they spike blood sugar levels and are not approved on the keto diet.
So, if you want to enjoy overnight oats in your keto diet breakfast, instead of oats you should use another ingredient that gives you the same taste and texture.
Ingredients and Substitutes
Here are the four ingredients you need to make overnight keto oats:
Also called hemp heart or hemp seed. These are keto superfoods with 30% healthy fats and almost no carbohydrates. In fact, 2 tablespoons of hemp hearts contain only 0.8 grams of net carbohydrates and 7 grams of protein. Additionally, all the fats in hemp are good fats, only omega-3s and omega-6s. Chia Seeds – Like hemp hearts, chia seeds are also a keto superfood. They’re low in fat but high in fiber, so they soak up all the liquid in your overnight breakfast bowl and create the most delicious oat-like texture. Yogurt – Regular yogurt is not keto-friendly, but there are plenty of low-carb yogurt options on the market. Unsweetened coconut yogurt is my favorite. Very creamy, flavorful and dairy free. However, you can also use plain Greek yogurt in this recipe. Yogurt is essential for the creamy taste. You can also add more almond milk or a little crème fraîche. Unsweetened Almond Milk – Avoid using regular milk as dairy products are high in carbohydrates.
How to make keto overnight oats
Even if oats aren’t a keto-friendly ingredient, you can still use the seeds to make delicious faux overnight oats. The secret is to use a combination of two high-protein seeds, a little almond milk, and a little yogurt for creaminess.
This sugar-free, low-carb overnight oats recipe is super easy to make. However, there are two important tips I’d like to share with you to make this low-carb oatmeal recipe perfect every time.
If you want to sweeten your breakfast, mix hemp seeds, chia seeds, and erythritol in a wide breakfast bowl. Most recipes recommend glass mason jars, but I’ve found that the seeds tend to migrate into the bowl of the jar and stick, and the results aren’t as good. Next, add the yogurt and almond milk and stir until all ingredients are well mixed. Cover the bowl with plastic wrap and refrigerate for at least 6 hours or overnight. If possible, remove the plastic wrap from the bowl after 2-3 hours and stir well. Return the plastic wrap to the bowl and refrigerate. This extra step in the middle of the process will ensure that the seeds absorb the liquid better and won’t form clumps or packets in the bowl.
offer suggestions
The next day, serve 1/4 of the recipe as a single breakfast and play with flavors and toppings to turn this simple low-carb keto breakfast into a great breakfast. My favorite topping combinations are:
As pictured, it tastes like strawberries, coconut yogurt, and unsweetened shredded coconut – strawberries and cream. Peanut butter or almond butter and unsweetened chocolate chips. Berries like almonds, blueberries, or your favorite keto fruit, raspberries, are especially good. Almond slices, peanut chunks, or other nuts.
Precautions for storage
These keto overnight oats can be stored in an airtight jar in the refrigerator for up to 4 days.
Nutritional Highlights
The nutrition panel below includes only the four basic ingredients of this oat-free oatmeal. Toppings are not included as we make different choices that impact net carbs differently. Keto sweeteners don’t add anything to your net carbs, so feel free to add stevia drops or erythritol to the mix.
FAQ
We have listed below answers to frequently asked questions about this recipe.
Oats are not a suitable ingredient for a keto diet. Oats contain 56 grams of net carbohydrates per 100 grams. So you have to use very small amounts to fit your daily macros, so you don’t taste like oats.
The net carb content of classic overnight oats ranges from 25 grams to 50 grams per serving. This is more than most people recommend macros to maintain ketosis.
Apples contain significantly more carbohydrates than other fruits. A typical apple contains 25 to 40 grams of net carbohydrates. Per 100 grams, it is about twice as much as strawberries.
Yogurt is a keto-friendly ingredient as it contains less than 4 grams of net carbs per 100 grams.
See more ketogenic breakfast recipes
I love eating keto oatmeal for breakfast, so I created some keto-friendly breakfast bowls that are safe to consume while on a low-carb diet. If you like, try some of the recipes below.
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Optional – add before or after soaking
Topping ideas per serving
Combine hemp hearts and chia seeds in a wide breakfast bowl. If desired, add the crystalline sweetener at this point and stir.
Mix yogurt and milk until homogeneous. Add vanilla or almond butter now if desired.
Cover the bowl tightly with plastic wrap and refrigerate overnight. It is recommended to stir the mixture well after 2-3 hours to prevent the seeds from moving to the bottom of the bowl.
The next day, if it’s too thick, add 3-4 tablespoons of unsweetened almond milk and mix to adjust the texture. Then serve 1/4 of that amount as a single breakfast with fresh strawberries, toasted coconut flakes, and extra yogurt.
Provided by: 1 waitercalorie: 203.9 kcal (10%)carbohydrates: 6.2 g (2%)fiber: 3.9 g (16%)Net carbs: 2.3 gprotein: 12.3 g (twenty five%)fat: 14.7 g (twenty three%)Saturated fat: 1.2 g (8%)Polyunsaturated fats: 11.3 gMonounsaturated fats: 1.9 gTrans fat: 0.1 gcholesterol: 0.8 mgsodium: 47.9 mg (2%)potassium: 36.6 mg (1%)sugar: 0.6 g (1%)Vitamin A: 142.6 IU (3%)Vitamin C: 0.1 mgcalcium: 145.6 mg (15%)iron: 4.2 mg (twenty three%)magnesium: 30.1 mg (8%)zinc: 0.4 mg (3%)
About the author
Karine Claudepierre
Hello, I’m Carine. I’m a food blogger, author, recipe developer, published cookbook author, and founder of Sweet As Honey.
I earned my Certificate in Nutrition and Wellness from Well College Global (formerly Cadence Health) in 2014. I have a passion for sharing all the easy and delicious recipes that are delicious and healthy. My expertise in this field is based on my background in chemistry and years of practicing a keto low-carb diet. But my husband is vegan, so I’m also very familiar with vegetarian and vegan cooking.
I now eat a more balanced diet, alternating between keto and Mediterranean diets.
Cooking and baking are my true passions. In fact, I only publish a small portion of my recipes on Sweet As Honey. Most of it was eaten by my husband and two kids before I could take a photo.
All of my recipes are tested at least three times to make sure they work, and I pride myself on keeping them as accurate as possible.
See all my recipes in the recipe index.
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