Keto Overnight Oats that don’t contain any oats? It may sound crazy but they are insanely easy, wildly delicious, and ultra-satisfying. Made with coconut, almonds, and chia seeds, they provide a hearty, protein-packed start to your day.
How do you make overnight oats keto-friendly when oats are full of carbs? Alas, I do not have a magic wand that de-carbifies certain foods. Instead, I have to rely on my creative baking skills to create something that resembles oats with low carb ingredients.
This is not the first time I’ve used this trick. You may be familiar with my Keto Oatmeal recipe, or the tender and delicious keto oatmeal cookies, where I use flaked coconut and sliced almonds to approximate that same texture. It works astonishingly well. And for these keto overnight oats, I added chia seed to help soak up the liquid, just like the real thing!
I was inspired after seeing my sister make chia seed pudding for an easy breakfast option. I started playing around with chia, protein powder, some liquid, and other add-ins. The texture was so reminiscent of oatmeal, I knew I had a winner on my hands. I make it almost every week now, I love it so much!
Ingredient Notes
- Sliced almonds: Make sure not to choose slivered almonds, but the really thin sliced almonds. Other nuts may work but they won’t be quite as “oat-like”.
- Flaked coconut: Shredded coconut will work in a pinch, but flaked coconut resembles oats more. If you don’t enjoy coconut, try using more sliced almonds.
- Protein powder: You can use any kind and any flavor you like best. You can also skip it, if you prefer. If it’s sweetened, you may want to hold back on additional sweetener until you taste it.
- Chia seeds: These little seeds swell up when soaked in liquid, which is what makes this recipe similar to overnight oats. And they are almost entirely fiber, which is great for our digestive system.
- Sweetener: It can be any kind of sweetener, although I do recommend liquid or powdered to avoid grittiness.
- Almond milk: You need plenty of low carb liquid to help the mixture swell up and soften. It can be any kind of nut or seed milk.
- Heavy cream: This adds richness and creaminess. You can use coconut cream for dairy-free.
- Kitchen staples: Salt and vanilla extract.
How To Make Keto Overnight Oats
- Create your “oatmeal”: Use a food processor or blender to process the almonds and coconut until it resembles oat flakes.
- Add the remaining dry ingredients: Stir in the protein powder, chia seeds, sweetener, and salt.
- Stir in the liquid: Add the almond milk, heavy cream, and vanilla extract and stir to combine. Let rest a few minutes, then stir again.
- Refrigerate: Divide the mixture among 4 jars or ramekins. Refrigerate at least 4 hours, preferably overnight.
Tasty Tips
This keto overnight oats recipe is so easy, you don’t really need tips on how to make it. However, you can adjust it to suit your own tastes and change up the flavor profile. Stir in some cinnamon with the dry ingredients, or use a little maple extract in place of the vanilla. You can also add toppings like fresh berries.
My favorite way to eat it is with a few chopped pecans sprinkled over and a drizzle of keto maple syrup. It truly tastes like oatmeal that way!
Keep in mind that if the protein powder you use is flavored and sweetened, you may want to skip any additional sweetener until you taste the mixture. You can give it a taste in Step 3 and see what you think!
More Make Ahead Breakfast Ideas
Keto Overnight Oats Recipe
Ingredients
- 1/2 cup sliced almonds
- 1/2 cup flaked coconut
- 1/3 cup whey protein powder, vanilla or plain
- 1/4 cup chia seeds
- 2 tbsp powdered sweetener, (adjust to taste)
- 1/8 tsp salt
- 3/4 cup almond or hemp milk
- 2 tbsp heavy cream
- 1 tsp vanilla extract
Instructions
- Place the almond and coconut in a food processor or blender. Pulse on and off quickly until they resemble oat flakes. Transfer to a large bowl.
- Add the protein powder, chia seeds, sweetener, and salt and whisk to combine.
- Stir in the almond milk, heavy cream, and vanilla extract until well combined. Let rest 10 minutes to thicken, then stir again. Take care to scrape the bottom of the bowl to make sure everything is well incorporated.
- Divide among 4 jars or ramekins that hold 6 to 8 ounces, and transfer to the refrigerator. Chill at least 4 hours.
- Top with fresh berries, cinnamon, additional sweetener, or other chopped nuts, as desired.
Notes
Nutrition
Frequently Asked Questions
At first glance, chia seeds may not seem all that low carb because they contain about 10 grams of carbs per 2 tablespoon serving. However, most of those carbs are in the form of fiber (about 9g), which means the net carb count is only 1 gram.
I’ve been testing them out on myself and I find that not only do they not raise my blood glucose, but they actually bring it down a little bit. And my blood sugars stay more stable throughout the day. As always, anyone with diabetes (or another health condition) should test this out on themselves.
As long as the cream you use is fresh, you can store the jars of keto overnight oats in the fridge for up to 6 days. I find them just as tasty at the end of the week as they are at the beginning. Add toppings only when you are ready to serve.
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
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