A Guilt-Free Breakfast That Tastes Like a Treat
Craving the creamy comfort of overnight oats, but sticking to a keto or low-carb lifestyle? This Keto Overnight Oats recipe gives you all the cozy texture and rich flavor—without the oats or carb overload. It’s packed with healthy fats, fiber, and protein to keep you full and energized all morning long.
When I first transitioned to a lower-carb lifestyle, oats were one of the things I thought I had to say goodbye to forever. But with a little kitchen creativity, I discovered that chia seeds, hemp hearts, shredded coconut, and flax meal can create a surprisingly oat-like texture—no grains required!
This version is kid-friendly too! My kids call it “pudding oats,” and with fun toppings like berries, chocolate chips, or a swirl of peanut butter, they don’t even miss the grains. It’s an ideal prep-ahead breakfast you can throw together in 5 minutes and customize to everyone’s taste.
What You’ll Need
- 2 tablespoons chia seeds
- 2 tablespoons hemp hearts
- 1 tablespoon ground flaxseed (flax meal)
- 1 tablespoon unsweetened shredded coconut
- ½ cup unsweetened almond milk (or other low-carb milk)
- 2 tablespoons full-fat Greek yogurt or coconut cream
- 1 tablespoon almond butter or peanut butter
- ½ teaspoon vanilla extract
- 1–2 teaspoons powdered monk fruit sweetener (or preferred keto sweetener)
- Pinch of salt
- Optional toppings: berries, sugar-free chocolate chips, sliced almonds, nut butter drizzle
Pro Tips
- Texture matters – Stir well to avoid clumps and let the chia fully hydrate for that “oatmeal” consistency.
- Warm it up – You can microwave it for 30 seconds in the morning for a cozier feel.
- Make it a kid-friendly parfait – Layer it with Greek yogurt and berries to make it extra fun.
- Batch it up – Make a few jars at once to save time all week.
- Toppings bring variety – Change up the toppings daily to keep things exciting and reduce breakfast boredom.
Tools You’ll Need
- Mason jar or container with a lid
- Mixing bowl
- Measuring spoons and cups
- Spoon or mini whisk
Substitutions and Variations
- Dairy-free? Use coconut cream instead of Greek yogurt.
- Nut-free? Use sunflower seed butter and coconut milk.
- Extra protein? Add a scoop of collagen peptides or low-carb protein powder.
- No flax? Swap with more chia seeds or a bit more shredded coconut.
- More indulgent? Add a few sugar-free chocolate chips or a swirl of cocoa powder.
Make-Ahead Tips
Keto overnight oats can be made up to 4–5 days in advance. Store them in airtight containers in the fridge. The texture actually improves as it sits, so this is a fantastic option for meal prep!
How to Make Keto Overnight Oats
1. Mix Dry Ingredients
In a mixing bowl, stir together chia seeds, hemp hearts, flax meal, and shredded coconut.
2. Add Wet Ingredients
Add almond milk, Greek yogurt (or coconut cream), almond butter, vanilla extract, monk fruit sweetener, and a pinch of salt. Stir until everything is well combined and slightly thickened.
3. Transfer to Jar and Refrigerate
Spoon the mixture into a mason jar or lidded container. Cover and refrigerate for at least 4 hours, preferably overnight.
4. Add Toppings and Serve
In the morning, top with your favorite keto-friendly add-ons like fresh berries, nuts, or a nut butter drizzle. Enjoy cold or warm.
Leftovers and Storage
These will last in the fridge for up to 5 days, making them perfect for weekly meal prep. Store in airtight containers. If it thickens too much, just stir in a splash of almond milk before serving. Avoid adding toppings until right before eating to keep them fresh and crunchy.
A Low-Carb Breakfast You’ll Actually Look Forward To
Who says going low-carb means giving up the comfort of creamy, satisfying breakfasts? These Keto Overnight Oats are the best of both worlds—nutrient-dense and indulgent-feeling, quick to make, and endlessly customizable. Whether you’re following keto strictly or just looking to reduce your morning sugar, this recipe will fit right into your routine.
If you give it a try, let me know what toppings your family loved most! Leave a comment below and feel free to share your own creative twist—I’d love to hear how you made it your own!
