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My 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.
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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)
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These low carb, keto overnight oats are creamy, chewy, and perfect for meal prep. Simple ingredients, 2g net carbs, and 10 flavor options!
Ingredients
[ See substitutions ]Tap underlined ingredients to see the ones I use.
Base recipe:
Optional but recommended:
Instructions
[ See step photos See my tips ]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 make it? Leave a review or tag me @wholesomeyum on Instagram!
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 – Toss fresh strawberries with my Wholesome Yum Strawberry Syrup and layer them with the “oat” mixture. Finish with a dollop of sugar-free whipped cream!
- 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. You can mix them with my raspberry syrup or blueberry syrup for extra flavor.
- 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.
103 Comments
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!