This Keto Overnight Oats is an easy 4-ingredient breakfast made with hemp hearts and chia seeds. Plus, this creamy keto breakfast recipe is also gluten-free, dairy-free, and contains only 2.3 grams of net carbs per serving.
The classic overnight oats recipe is made of oats, a wholesome natural grain but very high in carbs. In fact, oats contain about 56 grams of net carbs per 100 grams. As a result, they spike blood sugar levels and are not approved on a keto diet.
So if you want to enjoy overnight oats on a keto breakfast, you need to substitute the oats and use another ingredient that gives the same taste and texture.
Ingredients and Substitutions
The 4 ingredients you need to make overnight keto oats are:
- Hemp Hearts, also known as hemp seeds. These are keto superfoods loaded with 30% of healthy fat and barely any carbs. In fact, 2 tablespoons of hemp hearts contain only 0.8 grams of net carbs and as much as 7 grams of protein. Plus, all the fats in hemp are the good kind of fat, only omega-3 and omega-6.
- Chia Seeds – Like hemp heart, chia seeds are another keto superfood. They contain less fat but so much fiber that they soak up all the liquid in your overnight breakfast bowl, creating the most delicious oat-like texture.
- Yogurt – While regular yogurt is not keto-friendly, there are plenty of low-carb yogurt options on the market. Unsweetened coconut yogurt is by far my favorite option. It’s ultra-creamy, flavorsome, and dairy-free. But plain Greek yogurt works as well in this recipe. The yogurt is a must for creaminess. You can swap it for more almond milk or simply a touch of Crème Fraiche.
- Unsweetened Almond Milk – Make sure to not use regular milk as dairy milk is high in carbs.
How To Make Keto Overnight Oats
Even if oats are not keto-friendly ingredients, you can make some delicious mock overnight oats using seeds. The trick is to use a combination of two high-protein seeds, some almond milk, and a touch of yogurt for creaminess.
It’s very easy to make this sugar-free, low-carb overnight oats recipe. However, there are two important tips I want to share with you to make this recipe of low-carb oatmeal perfect every time.
- In a wide breakfast bowl, stir hemp seeds, chia seeds, and erythritol if you feel like adding a touch of sweetness to your breakfast. Most recipes recommend a glass mason jar, but I found that the seeds migrate to the bowl of the jar, stick together, and the result is not as good.
- Then, stir in yogurt and almond milk until all the ingredients are well combined.
- Cover the bowl with plastic wrap and refrigerate for at least 6 hours or overnight.
- If you can, remove the plastic wrap from the bowl after 2 or 3 hours and give a good stir. Place the plastic wrap back on the bowl and refrigerate again. This extra step in the middle of the process ensures that the seeds absorb the liquid very well and won’t form lumps or packets in the bowl.
Serving Suggestions
The next day, serve 1/4 of the recipe as one breakfast and play with flavors and toppings to turn this simple low-carb keto breakfast into an amazing breakfast. My favorite topping combinations are:
- Strawberry, coconut yogurt, and unsweetened shredded coconut, as seen in the pictures – it tastes like strawberry and cream.
- Peanut butter or almond butter with sugar-free chocolate chips.
- Almonds and blueberries or any keto fruits you like, berries like raspberries are particularly well suited.
- Almond Slices, Peanut chunks, or any other nut.
Storage Instructions
You can store these keto overnight oats for up to 4 days in the fridge, in their airtight jars.
Nutritional Highlights
The nutrition panel below includes only the four basic ingredients of this no oats oatmeal. It doesn’t include any toppings because we make different choices that impact the net carbs differently. Note that the keto sweetener won’t add anything to the net carbs, so feel free to add stevia drops, or erythritol to the mix.
Frequently Asked Questions
I’ve listed below the answers to the most common questions about this recipe.
Oats are not a suitable ingredient for a keto diet. Oats contain 56 grams of net carbs per 100 grams. So you would have to use such a small amount to fit in your daily macros that you wouldn’t taste the oats.
Classic overnight oats can range from 25 grams to 50 grams of net carbs per serving. This is more than most people recommended macros to stay in ketosis.
Apples are fairly high in carbs compared to other fruits. One typical apple is between 25 and 40 grams of net carbs. Per 100 grams, it is about twice as high as strawberries.
Yogurt is a keto-friendly ingredient because it contains less than 4 grams of net carbs per 100 grams.
More Keto Breakfast Recipes
I love keto oatmeal for breakfast, and I created a range of keto-friendly breakfast bowls that are safe to have on your low-carb diet. Try some of the recipes below if you like:
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Optional – to add before or after soaking
Toppings ideas per serving
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In a wide breakfast bowl, stir the hemp heart and chia seeds. Stir in any crystal sweetener at this time, if desired.
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Stir in yogurt and milk until evenly combined. Add any vanilla or almond butter now if desired.
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Cover the bowl tightly with plastic film wrap and refrigerate overnight. I recommend giving a good stir in the mixture 2-3 hours later to prevent the seeds from migrating to the bottom of the bowl.
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The next day, adjust the texture by stirring in up to 3-4 tablespoons of extra unsweetened almond milk if too thick. Then, serve 1/4 of the amount as one breakfast with some fresh strawberries, toasted coconut flakes, and extra yogurt.
Serving: 1 servingCalories: 203.9 kcal (10%)Carbohydrates: 6.2 g (2%)Fiber: 3.9 g (16%)Net Carbs: 2.3 gProtein: 12.3 g (25%)Fat: 14.7 g (23%)Saturated Fat: 1.2 g (8%)Polyunsaturated Fat: 11.3 gMonounsaturated Fat: 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 (23%)Magnesium: 30.1 mg (8%)Zinc: 0.4 mg (3%)
About The Author
Carine Claudepierre
Hi, I’m Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I’m passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I’m also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
