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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!
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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.
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In a small 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).
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.
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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
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?
Maya | Wholesome Yum
0Hi Oma, You can store the oats in the refrigerator for up to a week, or as long as your cream is fresh.
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.