Keto Overnight 'Oats'
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, and definitely, don’t let it become a snag in your meal prep ideas! We created this Keto Overnight ‘Oats’ recipe that has all the flavor and nutrition of your favorite bowl of oats- without the carbs!
What Makes These "Oats" Keto?
The primary keto adjustment in this overnight oats recipe is the swap of heart-healthy hemp hearts for traditional oats. Maybe you’ve seen them popping up in your local health food store lately, but what exactly are hemp hearts? Hemp hearts are technically the seed of the hemp plant. Yes, that hemp plant- but don’t worry! Hemp hearts come from a completely different variety of cannabis plants and are almost entirely devoid of THC. What you will experience is a wonderfully mild nutty flavor and a fantastic boost of essential fatty acids, minerals, and protein!
Substitutions and Alterations
Just like regular oats, this keto friendly, low carb overnight oats recipe can be customized with your favorite add-ins! If you’re a fan of sweet breakfasts, you could try adding any of the following: pumpkin seeds, ground flax, macadamia nuts or macadamia nut butter, pecans or pecan butter, coconut butter, coconut oil, coconut shavings, or almond butter. One of our favorite things about this meal prep idea is that it can also go savory! Try adding things like nutritional yeast, bacon, eggs, sausage, or avocado to give these overnight oats a savory breakfast spin.
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 can satisfy your sweet or savory cravings!
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. Instead, we created this Keto Overnight 'Oats' recipe that has all of the flavor and nutrition of your favorite bowl of oats, sans the carbs!
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!
Keto Overnight 'Oats' Ingredients:
- ⅓ cup hemp hearts
- ⅓ cup unsweetened almond milk
- 2 tbsp. almond butter
- 2 tsp. chia seeds
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
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. 🙂