Shop
My
Custom
Free Printable: Low Carb & Keto Food List
Get It NowMy Keto Overnight Oats Are The Ultimate Low Carb Meal Prep Breakfast
When I first cut carbs, I thought oatmeal was off the table — but these keto overnight oats changed everything. They’re just as creamy and cozy as the original. Here’s why you’ll love them:
- Creamy, chewy, and a little nutty – These have the perfect oatmeal-like texture with a nutty twist. This keto overnight oats recipe tastes surprisingly close to the real thing, without any actual oats or other grains!
- Simple, real food ingredients – Just 6 ingredients (plus salt), all easy to find and no weird fillers. I wanted something that feels homemade, not like it came from a packet.
- Low carb, keto friendly, and high protein – With just 2g net carbs and 11g protein per serving, this is a clean, filling breakfast that won’t spike your blood sugar. It’s gluten-free, too.
- Perfect for meal prep – Mix, chill, and done! Make a few jars at once, and you have your keto breakfast ready for the whole week.
- Endless flavors and toppings – I’ve got 10 different flavor and topping ideas, so you won’t get bored. 4 of them are in the picture above.
I like pairing these low carb overnight oats with a cup of bulletproof coffee, but they’re filling enough all on their own. Make them with me for a super easy breakfast you’ll actually look forward to!
Ingredients & Substitutions
Here I explain the best ingredients for my keto overnight oats recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Seeds – I use a combination of hemp hearts, golden flaxseed meal, and chia seeds to give these low carb overnight oats that soft, chewy vibe, thicken them, add flavor, and load them up with fiber. You can probably replace one type with another, but the texture might be a little different. I recommend this blend for the best texture.
- Unsweetened Almond Milk – The main liquid. Feel free to use either store-bought or homemade almond milk, or even another type of keto milk (like coconut or macadamia nut milk). Just make sure whatever you use has no added sugar. I don’t recommend dairy milk, as it’s not keto friendly.
- Heavy Cream – Makes it extra creamy! You can swap in full-fat coconut milk if you need a dairy-free option.
- Optional Add-Ins – It’s up to you, but I always add a little Besti sweetener (which dissolves easily without an aftertaste!) and sea salt to balance the flavor of my keto overnight oats.
How To Make Keto Overnight Oats
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Mix the dry ingredients. Toss the hemp seeds, flaxseed meal, chia, sweetener (if using), and a pinch of salt into a jar. Give it a stir.
- Add the liquids. Pour in the cream and milk. Stir again. (This process is a lot like chia pudding, but the combination of seeds makes the texture quite different.)
- Chill. Pop a lid on the jar and stick it in the fridge for at least 4 hours — overnight is even better. Stir one final time just before serving. You can serve your keto overnight oats as is, or add toppings, which I highly recommend! I’ve got topping options below.
My Recipe Tips
- Use very small jars. This recipe is filling, so each serving is small. The ones in the pictures here are some old yogurt jars I had (haha), but these are the ones I usually use. They’re the perfect shape and it’s easy to eat right from the jar — no need to wash separate bowls.
- Grab a long spoon. I have these long stirring spoons and they make mixing way easier… plus, no more awkwardly trying to scoop from the bottom.
- You can serve these cold or warm. I usually eat keto overnight oats cold, but you can heat these if you want to. I also have another recipe for keto oatmeal if you want to make it warm to eat right away.
- Want an extra creamy texture + more protein? Stir in a spoonful of Greek yogurt, or even my keto yogurt. It makes the texture so rich.
- Bulk prep the dry mix to save time! Just multiply the servings on the recipe card below to how many you want to make, and mix only the dry ingredients. When you’re ready to meal prep the jars, just mix 2.5-3 tablespoons of the dry ingredients with 1/4 cup of liquid for 1 small serving — or double both the dry mix and liquid for a large serving.
Keto Overnight Oats (+ 10 Flavors)
These low carb, keto overnight oats are creamy, chewy, and perfect for meal prep. Simple ingredients, 2g net carbs, and 10 flavor options!
Remove Ads
Ingredients
Tap underlined ingredients to see the ones I use.
Base recipe:
Optional but recommended:
Instructions
Tap on the times in the instructions to start a kitchen timer.
-
In a small jar, stir together the hemp seeds, flaxseed meal, chia seeds, Besti, and sea salt.
-
Stir in the cream and milk.
-
Cover the jar with a lid and refrigerate for at least 4 hours, or preferably overnight.
-
Stir well before serving. Enjoy plain, or top with add-ins (see blog post for flavor ideas).
Did You Like It?
Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.
Maya’s Recipe Notes
Serving size: ~1/2 cup, or 1/2 recipe
- Tips: Check out my recipe tips above to help you make and eat this recipe more easily.
- Flavors & toppings: See my topping ideas to turn these into different flavors. So many delicious options!
- Storage & meal prep: These keto overnight oats are perfect for making ahead, especially in these jars. Cover and refrigerate for up to a week.
- Freeze: It’s okay to freeze these after they have thickened overnight, but the texture will change a little. I like to freeze in these cube trays. Thaw in the refrigerator overnight again, and stir well before serving.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
Add Your Notes Your Notes
Try More Of My Recipes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Keto Overnight Oats
10 Flavor Ideas
Once your keto overnight oats are ready, the fun part begins — toppings! Here are some of my favorites to add:
- PB&J – Drizzle on peanut butter and a spoonful of sugar-free jelly. Almond butter works great, too! You can also use toppings similar to my regular peanut butter overnight oats.
- Maple Pecan – A drizzle of my keto maple syrup and some chopped pecans reminds me of sugar-free pecan pie.
- Almond Joy – Layer on coconut flakes, sliced almonds, and a few sugar-free chocolate chips.
- Strawberries & Cream – Fresh strawberries and a dollop of sugar-free whipped cream totally hit the spot.
- Lemon Poppy Seed – I mix in some extra Besti, lemon zest, and poppy seeds for a fresh, zippy flavor.
- Pumpkin Spice – Pumpkin puree + pumpkin pie spice + keto maple syrup = cozy breakfast vibes.
- Double Berry – Raspberries and blueberries make the easiest juicy topping.
- Coconut Vanilla – Swap the cream for coconut cream, add a splash of vanilla extract, and top with shredded coconut. Reminds me of coconut cake!
- Cinnamon Crunch – A sprinkle of cinnamon with sunflower seeds or pumpkin seeds adds the best little crunch to your keto overnight oats.
- Chocolate – Stir in 1/2 to 1 tablespoon of cocoa powder.
101 Comments
Carole
0I’m still a bit confused as to whether this is a 1 or 2 serving recipe. I made the oats with the amounts above and only have 1/2 cup total. Your nutrition info states that it is for 1/2 cup or 1/2 the recipe. Half the recipe would only be 1/4 cup. Thanks.
Maya | Wholesome Yum
0Hi Carole, The recipe makes 2 servings and is very filling even when it’s not very big. I usually get 2 servings that are about 1/2 cup each but the nutrition info is based on amounts and weight, not volume.
Charlie
0So so yum and keeps me full for ages. And my very unwell friend has also been loving it! I add frozen berries to the mix. I mix a quadruple recipe all together then just portion into jars, still delish by the end of the week!
Wholesome Yum D
0That’s wonderful to hear, Charlie! I love the idea of adding frozen berries and prepping a big batch ahead of time, so smart and sounds delicious. I’m glad your friend is enjoying it too!
KayM
0What is the best way to make these overnight oats in bulk vs single mason jar serving? I have 2 very hungry high school kiddos who will be attacking this if left in the frig, so I’ll need to make more than 1 serving at a time if I’m to get any of it! LOL
Maya | Wholesome Yum
0Hi Kay, You can scale up the recipe to how many servings you need, and mix all the dry ingredients in a bowl. Portion out into individual jars, then add the wet ingredients to each jar individually. Hope this helps!
Kellie
0I love your recipes, however I don’t like that I can’t print them. ☹️
Maya | Wholesome Yum
0I’m glad you love my recipes, Kellie! You can definitely print them, just use the print button on the recipe card.
Ron Poelstra
0Love it, nice change from eggs or protein shake.
Maya | Wholesome Yum
0Thank you, Ron! I’m glad you loved these.
Rhonda
0My first time trying keto overnight non-oats it is delicious my favorite by far will keep this going in rotation.
Melissa Warf
0If toppings are added what is the measurements of them? Like lemon poppy seed, Almond joy, Maple pecan, Coconut vanilla and Strawberries & cream. You just say topping ideas but no measurements.
Maya | Wholesome Yum
0Hi Melissa, Feel free to use however much you like of the toppings you want! Topping amounts are very much a personal preference.
Melissa Warf
0What size mason jars? I also found a hemp hearts, chia seed and golden flaxseed meal combination what would the measurements be since its combined. (Better Body foods organic super seeds). Also, if we choose to use some of the toppings does that increase the carbs and calories. I know it’s at 3g without the toppings.
Maya | Wholesome Yum
0Hi Melissa, I recommend small jars like this, as keto overnight oats are very filling and each serving is not very large. I am not sure if a mix of seeds will work, as this recipe needs the specific ratios listed and most likely they are not the same. Yes, toppings increase the carbs and calories depending on what you add.
Carol L
0I find it a bit redundant to say “sugar free whipping cream”…..I have NEVER added any sweetener to my whipping cream!
But I know my grammie did.
Since I rarely use nut milks, I plan to use heavy cream and 1/2 & 1/2 for the nut milk.
I may also double this and make 4 servings for most of the week.
Maya | Wholesome Yum
0Hi Carol, I said sugar-free whipped cream, not whipping cream. Whipped cream is typically sweet, so I sweeten it with Besti. Of course you could whip it unsweetened if you prefer. You can use heavy cream instead of almond milk, but it’s thicker, so you may want to dilute it with a little water to get the same consistency, otherwise your keto overnight oats might be too thick. Enjoy!
Grace
0Can I use Besti powdered sugar instead of granulated?
Maya | Wholesome Yum
0Hi Grace, Yes, you can! It shouldn’t make any difference in this recipe.
Lisa
0What recipes of yours are gluten free? I am gluten intolerant
Maya | Wholesome Yum
1Hi Lisa, All my recipes are gluten-free!
Julie
0What is a recommended substitute for the heavy cream for those of us who are lactose intolerant?
Wholesome Yum D
0Hi Julie, For a dairy-free option, you can use full-fat coconut milk.
Helen
0Added cacao and used maple syrup as the sweetener. Delicious!
Ashley
0Can you make a bulk batch of the dry ingredients and just use what you need??
Maya | Wholesome Yum
0Hi Ashley, Yes, absolutely! That’s a great idea — I’ll add it to the post.
Sherry Baker
0I LOVE these overnight oats. I mix them with oat bran for my morning cereal. Also, I find I need very little monk fruit for the sweetness. I sometimes substitute half and half for the heavy whipping cream. Great way for me to add the hemp, flax and chia to my diet!
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?
Maya | Wholesome Yum
0Hi Marianne, I recommend using full-fat coconut milk in place of heavy cream, and keep the amount of almond milk the same.
Jim
0Would it be to go full on full fat coconut milk in place of both the heavy cream AND almond milk? Since I’m the only one in the house that will eat this, I am trying to not have too many ingredients for just me…if that makes sense.
Maya | Wholesome Yum
0Hi Jim, In theory yes, but the concern is full-fat coconut milk is thicker than almond milk, so you might need a little more if using that alone. It would also be higher in calories.
Tracey
0This makes 2 servings? That seems so small!!!! Does it keep you full?
Shelley McIntire
0How long do they last in the refrigerator?
Maya | Wholesome Yum
0Hi Shelley, You can store in the refrigerator for up to a week. It will mostly depend on how fresh your cream is.
Maya | Wholesome Yum
0Hi Tracey, Yes, the servings are small because these keto overnight oats are very filling. You can definitely double the serving size if that works better for you.
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?
Maya | Wholesome Yum
0Hi Cair, I prefer to eat overnight oats cold, but yes, you can heat them if you want. I do also have a keto oatmeal recipe.
Carolyn Sanders
0Hi Maya, can you use all cream instead of almond milk?
Maya | Wholesome Yum
0Hi Carolyn, Yes, but the calories would be higher and the texture would be thicker.
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?
Maya | Wholesome Yum
0Hi Carolyn, You can, but the texture will be thinner and not very creamy.
Judi
0How long will they keep if I pre make for the week?
Maya | Wholesome Yum
0Hi Judi, You can store in the refrigerator for up to a week, or as long as your cream is fresh.
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.
Maya | Wholesome Yum
0Hi Jim, I would just stir the yogurt in at the end, and at that time you can adjust the amount for the consistency you like. Hope this helps!
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?
Maya | Wholesome Yum
0Hi Olga, Did you use half and half instead of the cream, or instead of both the cream and almond milk? If you only replaced one of them, that would definitely affect the texture. If you replaced both, in theory it should work the same. Did you let them set overnight?
Charlie Gilliam
0I am highly allergic to hemp. Is there a substitute for this ingredient?
Maya | Wholesome Yum
0Hi Charlie, I haven’t found anything quite the same, but you could replace with a blend of flaxseeds 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.
Maya | Wholesome Yum
0Hi LaWanda, I don’t have specific amounts for the toppings because I just eyeball them. Add as much as you like! You can see in my pictures, I added a bit less than the amount of oats, but it’s totally up to you!
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
Maya | Wholesome Yum
0Hi Marion, Yes, you can definitely make multiple at once! This recipe makes two as written, but feel free to double or triple it.
Linda S
0Love the add-in ideas, but what would the amounts be? Did I miss it? Thanks for all the great recipes!
Maya | Wholesome Yum
0Hi Linda, You can choose the amounts for the add-ins. Enjoy!
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!
Maya | Wholesome Yum
0Hi Kelly, Yes, that would work fine. I just prefer the flavor of golden.
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.
Maya | Wholesome Yum
0Hi Maddie, You could use extra chia seeds, although the texture will be a bit different.
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.