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When you’re cutting carbs, it can feel like you’re missing out on your favorite foods — but with keto overnight oats, you won’t have to miss out on a classic breakfast! Much like my original keto oatmeal recipe, low carb overnight oats come together quick and easy for a sweet and satisfying meal you can prep ahead of time. Pair with a cup of bulletproof coffee, and you can start your day in just minutes! For those not on a keto diet, try my peanut butter overnight oats, instead.
When I make keto oats overnight, I like to sweeten them with Besti sweetener. It tastes just like sugar and dissolves completely unlike other sweeteners, so there’s no gritty texture.
Get Besti For This Recipe Here
What Are Overnight Oats?
Overnight oats are a method for preparing oatmeal. The main difference is that instead of cooking the oats with a stove or microwave, they soak overnight in liquid to soften.
Like hot oats, they have a slightly chewy consistency and they’re easy to customize with all your favorite oatmeal toppings.
Are overnight oats keto friendly?
Traditional overnight oats are not keto, as oats have too many carbs per serving size. But there’s good news: It’s just as easy to make low carb overnight oats with a few simple ingredients!
Ingredients For Low Carb Overnight Oats
This section explains how to make overnight oats keto friendly, what each ingredient does in the recipe, and substitution options. For measurements, see the recipe card below.
- Hemp Hearts – These little seeds help make low carb high protein overnight oats. Plus, they create a soft and chewy texture similar to traditional oats.
- Golden Flaxseed Meal – Helps thicken the “oat” mixture, and adds a toasted flavor reminiscent of real oats.
- Chia Seeds – Adds satisfying fiber and fats, and also acts as a thickener.
- Heavy Cream – Makes creamy overnight keto oats! For a dairy-free option, try full-fat coconut milk instead.
- Unsweetened Almond Milk – Make homemade almond milk, use store-bought, or swap with a different keto milk choice.
- Besti Monk Fruit Allulose Blend – If you like your “oats” sweet, this sweetener gives them just-like-sugar taste, and it dissolves well for no gritty texture. If you prefer unsweetened overnight oats, simply omit.
- Sea Salt – It’s optional, but enhances the flavor when your low carb oats sit overnight.
How To Make Keto Overnight Oats
This section shows how to make keto overnight oats with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
- Stir dry ingredients. Add hemp seeds, flaxseed meal, chia seeds, sweetener (if using), and salt (if using) to a jar. Stir to combine.
- Add liquids. Pour cream and milk into the jar and stir to combine.
- Cover. Place a lid on the jar and refrigerate for a minimum of 4 hours (but ideally overnight).
- Serve. Stir the “oat” mixture. Add extra toppings to easy keto overnight oats if desired, or serve plain.
Toppings & Flavor Ideas
Not only can you make overnight oats keto, you can also customize them! Try these flavor combos to add a little variety to your overnight oats keto recipe:
- Peanut butter & jelly – Peanut butter & sugar-free jelly
- Maple pecan – Keto maple syrup & chopped pecans
- Almond joy – Unsweetened coconut flakes, sliced almonds, and sugar-free dark chocolate chips
- Strawberries & cream – Fresh sliced strawberries and sugar-free whipped cream
- Lemon poppy seed – Extra Besti, lemon zest, and poppy seeds
- Pumpkin spice – Pumpkin puree, pumpkin spice, and keto maple syrup instead of Besti
- Double berry – Raspberries & blueberries (or any combination of berries you like)
- Coconut vanilla – Vanilla extract or fresh vanilla beans, coconut cream instead of heavy cream, and shredded unsweetened coconut
Storage Instructions
The best part about healthy low carb overnight oats is that you can make them ahead! Cover portions and store in the refrigerator for up to 4 days.
Can you freeze keto overnight oats?
You can freeze these keto oats, but the texture will change slightly depending on the toppings. Freeze in a muffin tin or individual freezer-safe containers, then thaw overnight before serving.
Do you warm up overnight oats?
You can warm up overnight oats if you like, but they’re best served cold.
More Keto Breakfast Recipes
Need more easy make-ahead keto breakfasts? Try these recipes!
- Almond Flour Pancakes
- Keto Yogurt – Pair it with low carb granola!
- Raspberry Chia Pudding – With a prep method very similar to high protein low carb overnight oats!
- Keto Bagels
Tools To Make Low Carb Overnight Oats
- Wide Mouth Mason Jars – The ideal vessel for your keto friendly overnight oat recipe.
- Long Stirring Spoons – Makes for easier mixing right inside the jar… or easier eating when oats are ready.
Keto Overnight Oats Recipe
Keto Overnight Oats Recipe
Low carb keto overnight oats are an oat-free take on a popular breakfast! The base recipe needs just 5 ingredients, plus make 8 flavors with easy add-ins.
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Ingredients
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Base recipe:
Optional but recommended:
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
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In a jar, stir together the hemp seeds, flaxseed meal, chia seeds, Besti, and sea salt.
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Stir in the cream and milk.
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Cover the jar with a lid and refrigerate for at least 4 hours, or preferably overnight.
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Stir well before serving. Enjoy plain, or top with add-ins (see blog post for flavor ideas).
Last Step: Leave A Rating!
Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram, or in our free low carb support group, too – I’d love to see it!
Related Easy Recipes
Recipe Notes
Serving size: ~1/2 cup, or 1/2 recipe
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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70 Comments
Julie
0A healthy alternative for those that are missing their morning cereal.
Marianne
0This looks interesting and I definitely want to give it a try. I am currently dairy free. I use coconut milk (canned) in place of cream. Do you have a suggestion on using that alone or splitting it with almond milk, as though it was cream?
Wholesome Yum D
0Hi Marianne, You can use full-fat coconut milk in place of heavy cream.
Tracey
0This makes 2 servings? That seems so small!!!! Does it keep you full?
Wholesome Yum D
0Hi Tracey, Yes, I find that I only need 1 serving in the morning.
Lori
0I crave this yummy stuff!!
Jessica
0Delish! I added some vanilla extract, and then sliced strawberries and raspberries on top! Can’t wait to make again, thanks for the recipe!
Lynda Plank
0I have mason jars with lids for overnight oats and would like to use them for this recipe . Would it work to double batch for each jar and then I will measure out 1/2 cup for serving? Otherwise I could buy 8 oz jars. I cannot wait to make this recipe!
Wholesome Yum D
0Hi Lynda, The jars you have will work for this recipe.
Cair
0Is this recipe suitable for heating up for a hot breakfast?
Wholesome Yum D
0Hi Cair, I prefer to eat overnight oats cold, but I do have a keto oatmeal recipe.
Carolyn Sanders
0Hi Maya, can you use all cream instead of almond milk?
Wholesome Yum D
0Hi Carolyn, Yes, that would work but it would increase the calorie count.
carolyn
0I added cinnamon to these and it was delicious. Thank you Maya
carolyn
0Can you use all almond milk instead of the heavy cream?
Wholesome Yum D
0Hi Carolyn, Yes, almond will work.
Judi
0How long will they keep if I pre make for the week?
Wholesome Yum D
0Hi Judi, You can store in the refrigerator for up to 4 days.
Chris
0Simple and delicious! Thank you!
duane
0Dude! This is so surprising simple and good. (The hardest part is waiting overnight to enjoy it in the morning). I changed the 50/50 cream to milk ratio and use 25/75 cream to milk and use 2 percent carbmaster milk instead of almond milk. And of course add the Besti sweetener and salt. Dude!
Nancy Kisby
0The overnight oats taste fantastic, just like oats!
Jim Lengenfelder
0I had a question? I currently incorporate sheep’s milk yogurt into my keto meal plan. Any suggestions on how I would go about adding it to your recipe? How much should I use? Should I just add it to the existing recipe or substitute it for something else? I would really appreciate your suggestions as you have yet to disappoint. I have been using your recipes pretty extensively over the last 6 1/2 months since I started eating keto.
Wholesome Yum D
0Hi Jim, I have never added yogurt to this recipe, so I don’t have any guidance.
Susanne Swisher
0I think everyone is asking about the amounts for the toppings you show in the pictures, not the recipe for the Noatmeal itself, that recipe is readily visible.
Personally, I just used trial and error, added a little of this, and a dab of that and no matter what I used, it turned out great! Thanks for the recipe!
Jo
0Can you warm up overnight oats?
Wholesome Yum D
0Hi Jo, You can warm them up or eat them cold.
Karen
0I love this version of hemp heart overnight recipe. I love the little bit of nutty crunch. I did add 2 tsp of Besti Monk Fruit Allulose Blend and I used CarbMaster Milk rather than the Unsweetened Almond Milk; so my carb count is a little bit higher.
I did not add any of the toppings or other flavors mentioned in the article; but plan to do so.
This will be my morning breakfast going forward.
Ellen
0This has become a go-to quick breakfast when we need it. I always sub in coconut milk and add a dash of cinnamon. Thank you!
Petegay
0Tried this for the very first time. Was a little hesitant, didn’t like the look of it, however, it tasted great!!!
Went overboard though, had some blueberries and Ratio Keto Granola for topping, and I had 2 servings (didn’t look like two servings to me, didn’t want to measure). Will try this warm tomorrow!
Dara Cartee
0I made this for work and it tastes amazing! Love all your recipes and can’t wait to buy your new cookbook. I have so many favorites that I make often in your first book!!
Olga Jackson
0My oats are very liquid, I use half and half. Is that the reason?
Wholesome Yum D
0Hi Olga, Yes that would definitely affect the thickness of your overnight oats.
Charlie Gilliam
0I am highly allergic to hemp. Is there a substitute for this ingredient?
Wholesome Yum D
0Hi Charlie, I have never used a substitute in this recipe but you could increase the amount of flaxseed and chia seeds.
LaWanda
0I have looked everywhere and I still cannot find the amounts for the add-in ideas. I clicked on the recipe card you mentioned in your reply to Linda S., but I still cannot find it. Please help. Thanks.
Wholesome Yum D
0Hi LaWanda, After step 2 add (to taste) your flavorings or toppings. Stir in and then cover to sit overnight.
Katie
0For the keto overnight oat recipe, it said use the hemp seed. However, should I use raw or roasted hemp seeds
Wholesome Yum D
0Hi Katie, I suggest raw hemp seeds.
Sharon
0I look forward to this every morning.
Keri
0Can I add in protein powder?
Wholesome Yum D
0Hi Keri, Yes, you can.
Roseanna
0I admit I was hopeful but dubious of these…I’d tried the chia pudding and just couldn’t handle the texture. I was afraid this would be similar, but nope! I actually LOVED my first serving! I added a dash of cinnamon, vanilla, enough Besti brown to taste, and then served with unsweetened vanilla almond milk, and it was DELICIOUS! Can’t wait to try another flavor tomorrow with the other half of my recipe! (I warmed it up too. It was a snowy morning here, and I was wanting a bowl of something hot. Totally hit the spot!)
Marion
0Can u do a week at a time? Or is it best to just to one night at a time
Wholesome Yum D
0Hi Marion, You could do multiple at one time.
Linda S
0Love the add-in ideas, but what would the amounts be? Did I miss it? Thanks for all the great recipes!
Wholesome Yum D
0Hi Linda, There is a recipe card at the bottom of the recipe that will show you the amounts needed.
Mom Haley
0Haven’t tried yet but sure I will like it
Kelly C
0Hi Maya, I was wondering if I could substitute brown flax seed meal for golden flax seed meal? I don’t have the golden flax seed in my pantry yet but I want to use up what I have first. Thanks for all you do for the weight loss community. Blessings!
Wholesome Yum D
0Hi Kelly, Yes that would work as a substitute.
Vicky Crookes
0Hi, I live in Spain and can’t get hold of hemp hearts… is there any other alternative. Many thanks.
Maddie
0Could I substitute the flaxseed for something else? Unfortunately, I’m severely allergic to flax.
Wholesome Yum D
0Hi Maddie, You could use extra chia seeds or Psyllium Husk Powder.
Emily Garrett
0When you do add the flavoring of it with either maple pecan or pumpkin spice. How much are you using?
Wholesome Yum M
0Hi Emily, Add-ins can be used after step 2 on the recipe card. Stir in the liquid, then add (to taste) your flavorings or toppings. Stir in and then cover to sit overnight.
Tara
0I loved this! It was quick and easy the night before! I used the sweetener and salt. Only change was vanilla unsweetened almond milk. And then topped with strawberries the next morning!! Yum!!
Susan
0I had these for breakfast this morning, in the almond joy version and was very pleased with them. The flavor is VERY different from what I’m used to with overnight oats, but it is pleasant enough. What really impressed me is how well this breakfast held me. Usually I’m starving by lunch time, and today at our usual lunch time i could eat, but was not extremely hungry. That was a very pleasant change. I’ll have to try a couple of the other combinations now. Plus, I’ve realized that I can make some of the flavors of overnight oats I’ve been making before, using this base.
Michele
0Love This. Strawberries and Cream is my favorite!
Amy
0Tried a single serving this morning, and it was absolutely delicious. Just used half-and-half and a little monkfruit sweetener and it was just right. Thank you for the recipe!
Maria Martin
0Oh no, just realized that the recipe was for 2 servings. I ate the whole thing and added a few berries 😱
Oma K
0Hi Maya,
This sounds good. I see it’s for two. How long can the other serving keep in the fridge?
Wholesome Yum D
0Hi Oma, You can store the oats in the refrigerator for up to 4 days.
Swathi
0Overnight keto oats looks delicious
Cindy
0So many options! We loved the lemon poppyseed and will be trying thr coconut vanilla next!
Paula
0These were so flavorful! My new fav breakfast!
Robin Donovan
0This is so good I could eat it every day!
Maryruth
0I’ve never had hemp hearts before and wanted to try them. I was pleased with the outcome of this receipe and will make it again. I chose to add sweetener to the mix prior to refrigerating, and, it was not too sweet. I added strawberries to the top prior to eating and enjoyed it, and look forward to trying different toppings as well.
Glenda
0Grrr why do i have to be troubled going to blog for remainder of Overnight Oats recipe for add-ins? Why not add to end of recipe to make it easier for viewers???
Wholesome Yum M
0Hi Glenda, If you are commenting here, then you are already on the blog. The topping add-ins are listed just above the recipe card. Here they are for your convenience: Peanut butter & jelly – Peanut butter & sugar-free jelly, Maple pecan – Keto maple syrup & chopped pecans, Almond joy – Unsweetened coconut flakes, sliced almonds, and sugar-free dark chocolate chips, Strawberries & cream – Fresh sliced strawberries and sugar-free whipped cream, Lemon poppy seed – Extra Besti, lemon zest, and poppy seeds, Pumpkin spice – Pumpkin puree, pumpkin spice, and keto maple syrup instead of Besti, Double berry – Raspberries & blueberries (or any combination of berries you like), Coconut vanilla – Vanilla extract or fresh vanilla beans, coconut cream instead of heavy cream, and shredded unsweetened coconut
Bert
0I have tried a recipe almost like this but I just made if from scratch just before I ate it. I cooked it in a pan on the stove like old fashion oats. Tasted pretty decent. I added vanilla and a drop of maple extract.
Never tried a cold version before. May try that.
Lissa
0Made this last night and ate it today. Really tasty recipe and so much easier for my lifestyle than having to cook in the morning. I added the add-on for cinnamon bun flavor in the original cooked oatmeal recipe. I did end up eating the whole batch, but it was worth the calories. Not sure if it didn’t plump up as much as expected or not as I didn’t measure out 1/2 a cup before eating it. I even sent the link to my non-keto mother to try.