I am often asked if traditional overnight oats are keto-friendly, and the short answer is “no”. The long answer is that keto oats can be used in small amounts, but traditional oats are too high in carbs to be considered keto. With that being said, there are many keto overnight “oat” recipes that actually have no oats, but still have the consistency of overnight oats.
What’s the secret? Seeds. Using two high protein seeds will give you almost the same results as far as texture, but the flavor is almost identical (if not, better).
Keto Overnight Oats
Here is a version I have enjoyed recently, and being only four ingredients, it will be easy for you to try out! (these are the containers I use for making mine)
Ingredients:
½ cup Unsweetened Almond Milk – the thing I love about unsweetened almond milk is that you can still get different flavors. Feel free to experiment with the ones you like the most, just remember they must be unsweetened.
½ cup Hemp Hearts – these hemp seeds (also referred to as hearts) are very low in carbs, and they have omega-3 and omega-6 oils. Hemp hearts are delicious and slightly nutty, and the amount of healthy fats, protein and fiber make them an excellent addition to your keto kitchen!
3 tbs Chia Seeds – I will admit, I was once intimidated by chia seeds. They are super new to me, and I wasn’t entirely sure what to do with them. Now that I have been enjoying overnight oats and chia pudding, I don’t know what life was like pre-chia seed! They are full of protein and fiber, many have called them the keto superfood!
¼ cup Keto Yogurt – keto yogurt will give this recipe an extra punch of protein, and if plain Greek yogurt is not for you, it can be replaced with coconut yogurt which will add to the creaminess of this recipe. Remember, if you choose coconut yogurt it must be sugar free.
Optional:
Keto Sweetener of your choice is not a must, but if you prefer a little sweetness, add it to taste. I prefer Monkfruit, personally.
Cinnamon – is full of antioxidants! I seriously think if you can add cinnamon to as many things as you can, you should!No more than half a teaspoon though, the original flavor of this dish is very mild.
Vanilla Extract – no more than ½ a teaspoon, the flavor can be overpowering.
Coconut Flakes – are a great addition, and they add some texture as well!
Almond Butter – a tablespoon will be enough to add some protein and fat, while adding the delicious nut flavor.
Keto Friendly Fruit – the thing I love about overnight oats is that you can add whatever you want to them and they will always taste great! Add a few blueberries, strawberries or blackberries if you would like.
Some will add a few sugar free chocolate chips, or a bit of a Skinny Syrup of their choice (not too much though, it will change the consistency).
Directions:
Add your ingredients to a medium sized bowl and mix.
You can add the fruit (if that is what you choose) on the day you make it, or you can add them when you serve it.
Cover and refrigerate overnight.
When you serve it, you can add a splash of almond milk if it is too thick.
Did you think it would be this easy?
Neither did I. Keto overnight oats quickly became a staple, it takes the planning out of making a delicious breakfast.
If chia seeds and hemp hearts are new to you, you’re going to love this recipe and you will have all the benefits of high protein, high fiber, and gut-healing ingredients in one oat free – keto overnight oat recipe!
Let me know when you’ve tried this recipe!
Amy XO
p.s. Make sure you’ve downloaded my Keto Guide to help YOU get started (or restart) on your Keto Journey
Here is another recipe you might enjoy!
Thank you, Amy
I am down 25lbs since February 1st
Thank you
Thank you
Thank you
Thank you for this recipe. I too was very intimated with Chia Seeds. I have never heard of hemp hearts. I will for sure be benefitting from this blog.
Have a Wonderful Day.
Thank you for all you do!
Definitely trying this! Thanks!
Where do you buy hemp hearts and is keto yogurt just plain Greek yogurt?
You can buy hemp hearts in most grocery stores (or health food designated), Amazon. And I personally like Ratio yogurt if it’s available where you are
This sounds very good. Will definitely try it soon!
Thank you Amy.
Yap, I’m on it already for very long time
Chia seeds, hemp heardss Seam seeds, flaxseed, just water, nosweetener, just
Keto fruit+ cinnamon, turmeric, black pepper
Walnuts, avocado it’s my breakfast
This sounds great. I am going to try it😋
Going to try your “oats” recipe! Thanks!
This sounds delicious! and I think will help me look forward to breakfast.
This sounds awesome. Thank you Amy.
I will try this tomorrow.
This looks awesome. I can’t wait to try them.
Can’t wait to try this!!!!!!! Thank you!!!
Going to try this. They sound great. Thanks Amy!
I’m deathly allergic to hemp hearts. Is there an alternative I can use? Thanks!
I’m not sure, but I would try Google if anything – sorry
These Keto overnight oats are perfect. I make them up in mason Jared for the week then breakfast is a grab n go!
This recipe sounds yummy!
My daughter has mentioned to me that she has made & enjoyed chia pudding.
I have organic super seed with chia, flaxseed meal, & hulled hemp seeds. Will this work? I would like to use this before buying more healthy ingredients.
I have bought Hemp Hearts in Vegas as a snack years ago. Where do you find them? I’ve not ever even tripped over them while looking for newer healthier choices??
Hope to hear from You soon! Your input will be much Appreciated!!
P.S. Love 💗 the picture with your Cutie Furry Friend!!!
Amazon is usually a good go to but most health food stores will carry them too. There are many overnight oats recipes online too — probably some good options with the amazing ingredients you already have
Great recipes I need new ideas.
Thank You
Thank you Amy for all you do to help and motivate us! You’re awesome!!!
Thank you so much I have been looking for a recipe.
Thank you for sharing this recipe, I’ve been searching for something extra to include as a staple and I believe this is going to be it! Excited to play around with flavors. Have a great day! xoxo
I found a great Keto Granola at Costco. 1/3 cup and heavy whipping cream. Made with all sorts of nuts and blueberries. Delicious and keeps you full for hours
thank you so much for all you do Amy, I am definitely going to try this recipe. So far all the ones I tried I was not disappointed
Thanks! I’m going to try it! I’m in such a “rut”. I need to branch out
I am gaining slowly. 😢. On many meds. Including steroids which doesn’t help. 🤐
Awesome. thank you
These sound great am always looking for something different for breakfast
Would you have the count of calories, carbs, protein???
No since I gave so many different variations. My suggestions would be to use the Happy Forks website or Recipe Analyzer to get the macros for you
Sounds good. I am restarting keto. I stopped because of cancer but am now cancer free and time to get back to keto.
so happy to hear that you are cancer free!!
Looks delicious. Made it and refrigerate it.
Love this!
These are delicious 😀. Thank you Amy!!
Thank you for this. Now where do you find hemp hearts?
This sounds so yummy Amy. I used to make overnight night oats with oatmeal. Looking forward to trying this new recipe for my keto lifestyle.
What is the serving size for this recipe? I made it and it seems like a lot for a single serving.
Always use your own macros 🙂
Loved the recipe for the overnight oats. Will definitely try. I have made chia pudding and really liked it. Thanks
Definitely trying this
This was delicious! I added 1/4 cup blueberries and a capful of Cinnamon Dulce Skinny Syrup Two questions: I am trying to do the macro count and am getting fairly high carbs and also, is this intended as one-serving? (seems like a lot for one person!)
I love this, I make up several jars of the dry ingredients and keep in pantry. I use the ratio keto yogurt, all the flavors so good.
Sounds great. Will be making this tonight.