This keto overnight oats recipe is hands down the healthiest low-carb breakfast or meal that you can make (there are no oats or oatmeal). We don’t mess with ingredients void of nutrients. We use superfoods, chia, and hemp seeds so that you’re fueling your body with only the best.
Keto isn’t just about low-carb. It’s about optimum nutrition and fueling your body with the best fats, vitamins, and minerals. That’s why this recipe is a winner.
Why we love this recipe
- Healthy and nutritious. With our special ingredients below, this recipe is quite possibly the most healthy breakfast (or anytime meal) you can make. It’s keto-friendly, low-carb, gluten-free, and perfect for paleo too. There are versions using almond flour etc, but that isn’t nearly as nutritious.
- Superfoods. Chia and hemp seeds contain healthy omega-3 fatty acids, essential vitamins, and minerals and are integral for good health. They are both also anti-inflammatory. Perfect for the health and fitness conscious.
- Quick and easy. Apart from waiting to set, you can make keto overnight oats in under 2 minutes.
- Versatile. Top your overnight oats with your favorite ingredients, such as berries, greek yogurt, nuts, and keto cereal.
- Accessible ingredients. All of the ingredients can be found at most grocery stores.
This Keto Overnight Oats recipe makes two servings. One serving is 3g net carbs.
Ingredients and substitutes
- Almond Milk. Unsweetened and unflavored almond milk works best
- Hemp seeds. Also called hemp hearts, they’re
- Chia seeds. Chia seeds thicken the recipe and are also healthy and nutritious.
- Monk fruit. You can also use a variety of sweeteners instead of monk fruit, such as erythritol or allulose.
- Vanilla essence. Vanilla bean also works. However, they are pretty expensive. One bottle of vanilla essence can serve dozens of recipes. Vanilla extract is also acceptable.
- Toppings of choice. Berries are a favorite here, try raspberries and blueberries, nut butter, sugar-free choc chips, or you might like to mix in some keto granola.
How to make keto overnight oats
This is not a complicated recipe. Just mix, chill, and serve.
Step 1. Mix ingredients
Place all the ingredients into a bowl and mix them together. (see recipe card for portions).
Step 2. Chill and set
Chill in the fridge for at least 4 hours or overnight for best results.
Step 3. Serve
Spoon the mixture into two jars and add your preferred toppings.
Frequently asked questions
Chia seeds are not only keto-friendly. They’re a keto superfood full of healthy fats, vitamins, and minerals.
Oats or oatmeal are high in carbs. Just one cup contains 24g of carbohydrates.
No. Due to their high carb content, oats are unsuitable for keto diets.
Yes. Oats are gluten-free, but some celiacs will react to oats.
Keto Overnight Oats (Superfood)
Unit Conversion
Ingredients
- ⅔ cup Unsweetened Almond Milk
- ½ cup Hemp seeds Also known as hemp hearts. They should look white with specks they should not be black or brown. When sold as hemp seeds in the food section they do not have the outer shell.
- 2 tablespoons Chia Seeds
- 2 teaspoons Monk fruit
- 1 teaspoon Vanilla Essence
Instructions
- Place all the ingredients except the topping into a bowl.⅔ cup Unsweetened Almond Milk, ½ cup Hemp seeds, 2 tablespoons Chia Seeds, 2 teaspoons Monk fruit, 1 teaspoon Vanilla Essence
- Chill in the fridge for at least 4 hours, or overnight for best results.
- Spoon the mixture into two jars and add your preferred toppings.
Notes
- Serve with a topping of your favorite berries. The best are blueberries or raspberries. You can also top it with natural nut butter, full-fat greek yogurt or keto whipped cream.
- Almond Milk. Unsweetened and unflavored almond milk works best
- Hemp seeds. Also called hemp hearts, they’re
- Chia seeds. Chia seeds thicken the recipe and are also healthy and nutritious.
- Monk fruit. You can also use a variety of sweeteners instead of monk fruit, such as erythritol or allulose.
- Vanilla essence. Vanilla bean also works. However, they are pretty expensive. One bottle of vanilla essence can serve dozens of recipes. Vanilla extract is also acceptable.
- Toppings of choice. Berries are a favorite here, try raspberries and blueberries, nut butter, sugar-free choc chips, or you might like to mix in some keto granola.
Nutrition
Looking for more delicious Keto Breakfast recipes, try our;
- Keto Breakfast Parfait
- Keto Chocolate Almond Clusters
- Keto Spicy Scrambled Eggs
- Keto Breakfast Frittata
Adjust the servings above to make a larger batch of this keto overnight oats recipe.
How long do they last in the fridge for? Can I make 5 of them Sunday night and have them stay in the fridge until Friday?
Hi Dorothy,
We recommend up to 4 days you might get away with it until Friday though. The reason being is that chia keeps absorbing fluids so it might end up like jello.
Hope that helps.
Just wanted to let you know I eat this quite frequently. After I heat it up I add butter and cream, and it tastes very similar to cream of wheat!
I’m so glad you enjoy it Lisa!