Low-carb overnight oats are a delicious and convenient option for a diabetes-friendly breakfast.
They’re packed with fiber, protein, and healthy fats, helping to support steady blood sugar levels and keep you feeling full longer.
Just combine your favorite ingredients the night before, and by morning, you’ll have a creamy, ready-to-eat meal waiting for you when you wake up.
The benefits of overnight oats for diabetes
Oatmeal is often recommended for people with diabetes because it can slow sugar absorption and prevent sharp rises in blood sugar and insulin levels.
The same goes for overnight oats, as research shows that oats maintain their lower blood sugar impact and insulin response when soaked in skim milk overnight.
It’s important to note that Individual responses to oatmeal can vary, so you should monitor your blood sugar levels after eating overnight oats to determine their blood sugar impact.
Which oats are best to use?
I recommend using old-fashioned rolled oats.
“Quick oats” are more refined and tend to spike blood sugar more. “Steel-cut oats,” on the other hand, are minimally processed and require longer preparation. They are also stone-hard, so you need to pre-cook them, which goes against the idea of using overnight oats as an easy, no-cook breakfast.
When it comes to brands, I don’t notice any difference between the name brands or less expensive varieties. So feel free to choose whichever old-fashioned rolled oats you like.
You can read more about which sweeteners I recommend, how to add protein, storage, and more at the end of the article, after the recipes.
9 Diabetes-Friendly Overnight Oats Recipes
Whether you prefer a fruity, nutty, or spiced flavor, there’s a diabetes-friendly overnight oats recipe for everyone.
Apple-Spiced Overnight Oats is a diabetes-friendly, meal-prep-friendly breakfast that’s both delicious and energizing. Packed with hemp hearts, chia seeds, Greek yogurt, shredded apple, and cinnamon, this simple recipe is the perfect grab-and-go meal that requires minimal prep and can be enjoyed in just a few hours.
Calories: 278 kcal
Carbs: 19.2 grams
Fat: 15.9 grams
Protein: 15.3 grams
Wake up to a hot, healthy breakfast with this slow cooker overnight porridge - perfect for busy mornings. Simply set it up the night before, let it cook overnight, and enjoy a ready-to-eat, energizing meal that’s also great for meal prepping and leftovers.
Calories: 127 kcal
Carbs: 24.5 grams
Fat: 2 grams
Protein: 3.8 grams
This high-protein chocolate overnight oats recipe is a healthy, diabetes-friendly breakfast or snack with 20 grams of protein and no added sugar. It’s a chocolatey, satisfying meal that will keep you full for hours without spiking your blood sugar.
Calories: 183 kcal
Carbs: 20 grams
Fat: 3.2 grams
Protein: 21.2 grams
These keto overnight oats are a quick and easy meal prep option, perfect for on-the-go energy. Made with hemp hearts, chia seeds, and shredded coconut, they offer the hearty texture of traditional oats without the carbs, and can be enjoyed as is or with your favorite toppings.
Calories: 462 kcal
Carbs: 13.6 grams
Fat: 36.4 grams
Protein: 22.3 grams
These High-Protein Pumpkin Overnight Oats are the perfect fall breakfast, offering a cozy blend of pumpkin and cinnamon spice with plenty of protein to keep you fueled.
Calories: 308 kcal
Carbs: 26.1 grams
Fat: 8.4 grams
Protein: 34.2 grams
Creamy Espresso Overnight Oats offer a delicious blend of coffee and protein, making them the perfect fuel for busy mornings. With just five ingredients, this indulgent, mousse-like recipe is both decadent and nutritious.
Calories: 409 kcal
Carbs: 31 grams
Fat: 18 grams
Protein: 34 grams
With 20 grams of protein per serving, these gluten-free oats come in three delicious flavors, making them perfect for meal prep and busy mornings. Healthy, wholesome, and great for on-the-go!
Calories: 238 kcal
Carbs: 26 grams
Fat: 5 grams
Protein: 20 grams
Low-carb overnight oats are the perfect balance of creamy, delicious, and healthy! Easy to prepare ahead of time, they’re a great option for busy mornings or meal prep. With simple adjustments, you can enjoy a breakfast that’s both satisfying and blood sugar-friendly.
Calories: 257 kcal
Carbs: 29 grams
Fat: 12 grams
Protein: 10 grams
Chocolatey Brownie Batter Overnight Oats taste like dessert but are packed with protein, fiber, and healthy fats. 39 grams of carbs sounds like a lot, but with 11 grams of fiber and only 4 grams of sugar, it's still a diabetes-friendly breakfast.
Calories: 403.7 kcal
Carbs: 39 grams
Fat: 11.1 grams
Protein: 39.9 grams
Sweeteners
Sweeteners can enhance the flavor without raising your blood sugar. Look for options that are low-carb and sugar-free to keep the recipe diabetes-friendly.
You can read more about the best natural and artificial sweeteners in my article “The Best Sweeteners for People with Diabetes.”
Protein
Adding protein to overnight oats helps balance blood sugar by slowing down the absorption of sugar. It also keeps you feeling fuller for longer.
Good sources of protein for overnight oats include:
- Greek yogurt
- Chia seeds
- Protein powder
- Peanut butter powder
Fruit
Fresh or frozen fruit or berries can provide natural sweetness and added fiber. However, some fruits are higher in sugar and may affect your blood glucose more than others.
Berries like strawberries, blueberries, and raspberries are all excellent diabetes-friendly options because they are low in sugar and high in fiber. Apples and pears are also great choices, but be mindful of portion sizes to keep the carb count in check.
You can read my article about low-carb fruits for more information about the best choices.
Storage
Overnight oats are great for meal prep, allowing you to make them ahead of time for a quick, nutritious breakfast.
You can store the overnight oats in an airtight container in the refrigerator for up to 3 days. The oats will soften over time, and the flavors will meld, making it a perfect make-ahead breakfast.
