If you’re on a keto diet and missing traditional oats, these keto overnight oats are the perfect breakfast fix! Packed with chia seeds, flaxseed, and healthy fats from almond flour and coconut flour, this low-carb alternative gives you that creamy, comforting texture without the carbs of traditional oatmeal.
These keto overnight oats are designed to be super easy to prep and incredibly low-carb. The chia seeds and flaxseed meal create a pudding-like texture that’s both filling and satisfying, while the unsweetened almond milk adds that creamy goodness we crave in a hearty breakfast. I’ve found it to be a great way to start the day, especially on busy mornings—just grab the mason jar from the fridge, and you’re set!
Contents
hide
❤️ Why you will love this recipe
- Low-Carb: Keeps the total net carbs low (just 3g!), making it ideal for a keto diet.
- High Protein: Packed with protein content to keep you full and energized.
- Healthy Fats: Full of healthy fats and fatty acids from chia seeds, coconut, almonds, and flax seeds to support your goals.
- Easy Prep: Simple ingredients and quick prep time make it perfect for busy mornings.
- Versatile Toppings: Customize with your favorite toppings like almond butter, blueberries, or sugar-free maple syrup!
🗝️ Key ingredients & substitutions
- Chia Seeds: These create a pudding-like texture and add fiber; you can also try hemp hearts for a similar result.
- Unsweetened Coconut Flakes: They add texture and a hint of coconut flavor.
- Almond & Coconut Flour: Adds creaminess and protein without the carbs.
- Unsweetened Almond Milk: Keeps it low-carb and creamy; coconut milk or heavy cream are great options too.
- Vanilla Extract: Enhances flavor; feel free to add a sprinkle of cinnamon for warmth.
- Granulated Brown Sugar Substitute: Keeps it sugar-free with options like erythritol or stevia.
🥣 How to make keto overnight oats
- Add ingredients: In a large jar, combine chia seeds, almond flour, coconut flour, flaxseed meal, coconut flakes, oat fiber, salt, your favorite sugar substitute, and cinnamon if desired.
- Pour in liquids: Add unsweetened almond milk and a dash of vanilla extract. Give it a good stir to mix everything well.
- Seal and chill: Secure the lid on your jar and place it in the refrigerator for at least 6 hours or, even better, overnight.
- Scoop and garnish: In the morning, scoop out a serving, add your favorite toppings like blueberries or sugar-free maple syrup, and enjoy this keto-friendly breakfast!
🪄 Recipe notes & tips
- Mix Well: Be sure to stir the mixture thoroughly before refrigerating to avoid clumps.
- Adjust Sweetness: Taste after mixing; add a bit more sweetener if you prefer a sweeter start.
- Consistency Check: If too thick, stir in a little more almond milk or coconut milk before serving to get your perfect texture.
- Optional Warm-Up: Not into cold oats? Heat them gently on the stove or in a microwave-safe bowl for a warm, cozy bowl of oats!
✨ Variations
- Nutty Boost: Stir in a tablespoon of almond butter or peanut butter for extra creaminess and healthy fats.
- Berry Bliss: Add fresh or frozen blueberries or raspberries for a burst of flavor and antioxidants.
- Chocolatey Twist: Mix in a few sugar-free chocolate chips or a dash of cocoa powder for a keto-friendly chocolate flavor.
- Pumpkin Spice: For a fall vibe, add a sprinkle of pumpkin spice and pumpkin seeds on top.
- Yogurt Smooth: Stir in a spoonful of plain Greek yogurt or coconut yogurt for a tangy, creamy touch.
🫙 Storage instructions
- Refrigerate: Keep any leftover oats in an airtight container or mason jar in the fridge for up to 3-4 days.
- Stir Before Serving: The mixture can thicken, so give it a good stir before enjoying each time.
- Separate Toppings: Store toppings like berries or coconut flakes separately to keep them fresh and add just before serving.
🍽️ What to serve with keto overnight oats
- Fresh Fruit: Low-carb options like strawberries, raspberries, or blackberries add natural sweetness and extra fiber.
- Nuts and Seeds: Sprinkle on pumpkin seeds, sunflower seeds, or sliced almonds for extra crunch and healthy fats.
- Low-Carb Granola: For added texture, a sprinkle of keto granola is a great way to keep it crunchy.
- Whipped Cream or Greek Yogurt: Add a dollop of sugar-free whipped cream or plain Greek yogurt for extra creaminess and protein.
❓ Frequently asked questions
Can I use regular oats instead of almond and coconut flour?
Traditional oats are higher in carbs, so they wouldn’t be keto-friendly. Stick with almond and coconut flour to keep it low-carb.
How many net carbs are in this recipe?
This will vary slightly based on your ingredients, but it’s typically very low-carb—perfect for a ketogenic diet. Always check your specific nutritional data.
What’s the best jar size for this recipe?
A mason jar (12-16 oz) works perfectly, giving you room to mix all ingredients and add toppings without spills.
Can I freeze keto overnight oats?
Yes, you can! Store portions in airtight containers, freeze, and thaw in the fridge the night before for an easy breakfast.
😋 More keto breakfast recipes you will love
- Keto Chia Pudding Recipe: 2 Ways
- Keto Smoothie Recipe
- Chocolate Flaxseed Pudding Recipe
- Keto Blueberry Chia Smoothie with Almond Milk
- 33 Easy Keto Breakfast Ideas, No Eggs! (Low Carb)
Have you made this recipe? I’d love to know <3 Tag me (@makehealthyrecipes) on Facebook and Instagram, Pin it on Pinterest, and please give it 5 stars with a review below! Don’t forget to subscribe to the email list (top right of this page) for sparkly new recipes in your inbox.
📖 Recipe
Keto Overnight Oats Recipe
If you’re on a keto diet and missing traditional oats, these keto overnight oats are the perfect breakfast fix! Packed with chia seeds, flaxseed, and healthy fats from almond flour and coconut flour, this low-carb alternative gives you that creamy, comforting texture without the carbs of traditional oatmeal.
Ingredients
- 1/2 cup unsweetened coconut flakes
- 1/4 cup almond flour
- 1/4 cup coconut flour
- 2 tablespoons oat fiber
- 3 tablespoons flaxseed meal
- 3 tablespoons chia seeds
- 2 tablespoons granulated brown sugar substitute or regular (erythritol, stevia, allulose – choose your favorite)
- 1 teaspoon cinnamon optional
- 1/2 teaspoon salt
- 2.25 cups unsweetened almond milk
- 1 teaspoon vanilla extract
Optional Toppings
- blueberries
- coconut flakes
- sugar-free maple syrup
- melted butter
Instructions
- Add all of the ingredients to a large jar and mix well.1/2 cup unsweetened coconut flakes, 1/4 cup almond flour, 1/4 cup coconut flour, 2 tablespoons oat fiber, 3 tablespoons flaxseed meal, 3 tablespoons chia seeds, 2 tablespoons granulated brown sugar substitute, 1 teaspoon cinnamon, 1/2 teaspoon salt, 2.25 cups unsweetened almond milk, 1 teaspoon vanilla extract
- Secure the lid on the jar and place in the refrigerator for at least 6 hours (preferably overnight).
- Scoop some into a bowl, garnish, and enjoy!blueberries, coconut flakes, sugar-free maple syrup, melted butter
Notes
- Mix Well: Be sure to stir the mixture thoroughly before refrigerating to avoid clumps.
- Adjust Sweetness: Taste after mixing; add a bit more sweetener if you prefer a sweeter start.
- Consistency Check: If too thick, stir in a little more almond milk or coconut milk before serving to get your perfect texture.
- Optional Warm-Up: Not into cold oats? Heat them gently on the stove or in a microwave-safe bowl for a warm, cozy bowl of oats!
Storage instructions
- Refrigerate: Keep any leftover oats in an airtight container or mason jar in the fridge for up to 3-4 days.
- Stir Before Serving: The mixture can thicken, so give it a good stir before enjoying each time.
- Add Extra Milk: If it becomes too thick, simply add a splash of almond milk or coconut milk to loosen it up.
- Separate Toppings: Store toppings like berries or coconut flakes separately to keep them fresh and add just before serving.
Nutrition
Calories: 158kcalCarbohydrates: 16gProtein: 4gFat: 12gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gTrans Fat: 0.01gSodium: 331mgPotassium: 94mgFiber: 13gSugar: 1gVitamin A: 4IUVitamin C: 0.2mgCalcium: 174mgIron: 1mg
Tried this recipe?Let us know how it was!