I'll be the first to admit...I love oats for breakfast. They're warm, hearty, and keep me full for hours. But when I first started experimenting with keto and low-carb meal prep, I realized that a traditional bowl of oatmeal just didn't fit my macros. That's when I discovered a game-changer: Keto Overnight "Oats" made with hemp hearts.
These "oats" have all the creamy, comforting flavor of classic overnight oats, but without the carb crash. They're high in healthy fats and protein, easy to customize, and perfect for meal prepping a week's worth of grab-and-go breakfasts.
Why Hemp Hearts Instead of Oats?
Hemp hearts are the shelled seed of the hemp plant (don't worry-they contain no THC). They have a mild, nutty flavor and are packed with omega-3 and omega-6 fatty acids, protein, and important minerals like magnesium and iron. Just 3 tablespoons provide 10 grams of protein and 12 grams of healthy fats, making them a keto powerhouse ingredient.
How I Customize My Keto Overnight "Oats"
The best part of this recipe is that it's totally flexible:
- Sweet Add-ins: pumpkin seeds, ground flax, pecans, almond butter, coconut shavings, or a drizzle of sugar-free syrup.
- Savory Add-ins: nutritional yeast, bacon, sausage, eggs, or avocado for a heartier breakfast bowl.
I usually prep 3-4 jars at once so I can mix up flavors throughout the week. For more inspiration, check out my list of healthy alternatives to white rice-many of those ideas can also inspire savory oat-style bowls.
Keto Overnight "Oats" Ingredients
- ⅓ cup hemp hearts
- ⅓ cup unsweetened almond milk
- 2 tablespoon almond butter
- 2 teaspoon chia seeds
Instructions
- Add toppings of your choice before serving.
- Combine hemp hearts, almond milk, almond butter, and chia seeds in a mason jar or meal prep container.
- Stir until well mixed, then cover and refrigerate overnight (or at least 4 hours).
Raise your hand if you love eating oats for breakfast! We definitely do! But, if you're following a keto or low carb diet a hearty, warm bowl of oats just won't work with your meal plan. Don't let that keep you from eating what you enjoy most.
How to Customize Your Keto "Oats"
Just like regular oats, this keto friendly, low carb oat recipe can be customized with your favorite add-ins! Other options to try adding to your Keto Overnight 'Oats':
- pumpkin seeds
- ground flax
- macadamia nuts or macadamia nut butter
- pecans or pecan butter
- coconut butter
- coconut oil
Or you could go savory and add things like:
- nutritional yeast
- bacon
- eggs
- sausage
- avocado
Use the base of hemp hearts, almond milk, and chia seeds and then go to town on the rest! Now you have two keto friendly overnight oats recipes that will satisfy both your sweet and savory cravings! Source
How to Store
These keto overnight oats last up to 4 days in the refrigerator. Store in airtight jars for easy grab-and-go mornings. I don't recommend freezing them, as the texture changes too much.
How to Serve
Enjoy them straight from the fridge for a chilled breakfast, or warm them slightly in the microwave if you prefer a cozier start to your day.
FAQs
Can I make these dairy-free?
Yes! This recipe is naturally dairy-free. Just make sure to use unsweetened almond milk (or another low-carb milk alternative).
Can I swap hemp hearts for chia or flax?
Not quite... chia and flax absorb liquid differently. Hemp hearts give the best "oat-like" texture.
How can I add more protein?
Stir in a scoop of collagen peptides or your favorite low-carb protein powder for an extra boost.
👉 Want more meal prep recipes that make eating keto (or any style) easy and stress-free? Check out the Workweek Lunch Meal Planner and get done-for-you menus every week.
Ingredients
- ⅓ cup hemp hearts
- ⅓ cup Unsweetened Almond Milk
- 2 tablespoon Almond Butter
- 2 teaspoon Chia Seeds
Instructions
- MIx all ingredients together in a glass jar.
- Refrigerate 1 hour or overnight before diving into 2 containers and eating.
Video
Notes
Nutrition
More Keto Breakfast Ideas:
- Easy Breakfast Beef Sausage (AIP, Paleo, Whole30, Keto)
- Nutty Keto Pancakes Meal Prep
- Keto Prosciutto Egg Cups
- Crockpot Breakfast Casserole
- Cajun Sausage Breakfast Scramble
Kaya says
Can you hear this up or will that destroy nutrients, texture or taste?
Sarah Kesseli says
Hi Kaya - We have not tried heating it, but if you try please us know what you think!
Lesley says
Your recipe is a little confusiong with regards to how many servings this quantity makes. In the primary break-down description, it states 2 servings, but at the bottom of the recipe, under 'instructions', it says: '... dividing into 1 containerS and eating'. I presume it is 2 servings?
Meal Prep on Fleek says
Hey Leslie! You're correct.. that is supposed to read "dividing into 2 containers and eating", This recipe will make 2 servings. Thanks for catching that
Theresa Sanchez says
so it the 7grams net carbs?
Sarah Kesseli says
Hi Theresa, no. It is 7 carbs total. 6g are fiber, so 1 net carb.
Carla says
I accidentally bought hemp seed shelled. Is this going to work or is hemp hearts different?
Sarah Kesseli says
Hi Carla, Shelled hemp seeds are the same thing as hemp hearts. We hope you enjoy the recipe!
Coco says
I am just starting my keto diet and I very confused. When you're allowed say 26g of carbs a day ?? What does net carbs ?
Sarah Kesseli says
Hi Coco - Net carbs are your total carbs for the day minus the fiber and sugar alcohols.
Tayler says
Are you supposed to mix everything together before dividing it into two glass jars? Or can you just let it sit. As well how long will this stay good in the fridge? Can I make both and eat them in the next couple of days?
Sarah Kesseli says
Hi Tayler, Yes. Mix everything together before diving it into the two jars. We have eaten this up to 4 days after it has been made.
Gina Chase says
What are all the macros I. This recipe. I’ve recently discovered hemp hearts and this is a recipe that comforts on a cold morning.🤗
I just put it the fridge for the morning and . When I measured the almond milk and hemp hearts, I used a cup each. I doubled the chia and almond butter too. I needed a little sweet so I used 4 teaspoons swerve brown sugar. Oh my goodness. It was hard not to have a bowl tonight!
Sarah Kesseli says
Hi Gina, The macros are listed at the bottom of the recipe. However, those would not reflect the changes you made to the recipe.
Angel says
Do you blend it or just mix it by hand?
Meal Prep on Fleek says
Just mix it by hand. No need to blend. 🙂