Keto Overnight Oats Recipe (With Flavor Options!)

Overnight oats have become a wildly popular breakfast. This easy recipe can be made ahead of time, which helps with food prep. The total time to mix up this delicious keto oatmeal recipe is less than 10 minutes, so in the morning, you can just grab and go.

Are Overnight Oats OK on Keto?

Oats are a high-carbohydrate food item. When you are eating low-carb keto and look for recipes for overnight oats, it is important to notice that the recipes won’t include any oats.

Basically, what you are doing is finding a similar item that can be replaced for the oats. Chia and hemp are excellent tasting, similar in texture, low carb, and good for you.

Can I Make Keto Overnight Oats With Milk?

Although some regular milk won’t derail your keto diet, better options exist. Choose heavy cream, almond milk or coconut milk instead of milk to keep your breakfast low carb. Almond or coconut milk are great dairy-free options.

Easy Keto Oatless Overnight Oat Recipe

  • 1 tablespoon chia seeds

  • 2 tablespoons hemp seeds

  • 1 tablespoon coconut flour

  • 1/4 cup unsweetened coconut

  • 1/3 cup unsweetened almond milk

  • 1/2 teaspoon vanilla extract

  • 2-3 teaspoons Keto Goods allulose sweetener to taste


  1. Add all the ingredients to a large container or mason jar with a lid. Stir until combined. Cover with a lid and chill in the fridge for at least 4 hours.

  2. When ready to serve, remove the lid and stir. Add more coconut or almond milk until you reach your desired consistency.

  3. This will make two servings. Add desired toppings/mix-ins if you wish.

Nutritional Facts

This recipe makes two servings. Many people choose to make their overnight oats in a mason jar for easy storage and “on-the-go” enjoyment.

One serving has about 200 calories and 3 net carbs, when eaten as written in the original recipe without additions.

Optional Toppings

  • Fruit: Add a few blueberries, strawberries, raspberries, or other keto-friendly fruit.

  • Granola: There are some excellent low-carb granolas that would make a great addition to this recipe.

  • Nuts: Chopped almonds, pecans, walnuts, etc., are a tasty topper that will add some crunch to the oatmeal.

  • Nut Butter: Flavor the mixture with sunflower seed butter, almond butter, cashew butter, peanut butter, etc.

  • Hemp or Flax: You can add hemp seeds, hemp hearts, flaxseed or ground flax to the keto oatmeal.

  • Dairy: When eating the overnight oats, you may want to add some heavy cream, almond milk, coconut milk or Greek yogurt.

  • Chocolate: Stir in some sugar-free chocolate chips! You can also add a touch of cocoa powder to get that chocolate taste. Lastly, a bit of sugar-free chocolate syrup is another great way to add sweetness and flavor.

  • Natural Sweeteners: A drizzle of honey or maple syrup can add a unique taste to this healthy breakfast. Just use them sparingly (unless the maple syrup is sugar-free) to be carb-conscious.

Note: I enjoyed my overnight oats with a splash of almond milk and some sliced strawberries.