These tasty keto overnight oats are an easy way to meal prep! You can add your favorite toppings or just enjoy straight from the jar for on-the-go energy.
Looking for an easy way to meal prep? These keto overnight oats only take a few minutes to whip up for a tasty dish you can eat on the go!
Low-carb “faux-oats” are made with hemp hearts, chia seeds, and shredded coconut for the hearty texture of overnight oats without all the unwanted carbs. You can add your favorite toppings, or just enjoy straight from the jar.
How to make keto overnight oats
Faux-oats only take a few minutes to prep, so you can easily throw them together before bed and have breakfast ready to go in the morning.
Step 1: Divide the hemp hearts, shredded coconut, chia seeds, and cinnamon evenly between two jars. Stir to combine.
Step 2: Divide the yogurt and almond milk evenly between each container.
Step 3: Add the lids and shake both jars well to combine. Alternatively, if the jar doesn’t have a lid, stir until the ingredients are completely combined.
Step 4: Place the jars, covered, in the fridge for at least one hour or overnight.
One thing I love about this recipe is that it’s very forgiving. If the ingredients aren’t exactly the same between the two jars, it will still turn out well. That’s why it’s my go-to for prepping right before bed, because no matter what, I know I’ll be waking up to a delicious breakfast!
Ways to enjoy overnight faux-oats
I love the natural flavors in this recipe. Most of the time, I enjoy my faux-oats straight out of the jar for a perfect grab-and-go meal!
But if I have a little more time or I’m looking for some more flavors, I love topping my faux-oats with berries. They add just the right mix of sweet and tart to compliment the natural nuttiness of this recipe.
Looking for something sweeter? You can always add sugar-free chocolate chips or a dollop of peanut butter on top. Chopped nuts would be a nice touch as well.
I don’t mind the tang of plain Greek yogurt, especially when combined with cinnamon and topped with berries. However, depending on personal preference, you’re welcome to add a little Stevia to taste.
You can store your low-carb faux-oats covered in the refrigerator for 3-4 days. They’re best served cold, so you can enjoy them straight from the fridge. I do not recommend freezing.
Want to make more servings? Simply double (or triple) the ingredients! It’s very easy to make as much as you need for the next 4 days.
Other easy keto breakfast recipes
Breakfast sets the tone for my entire day, but I don’t always have time to make a complicated meal first thing in the morning. That’s why I love breakfasts that I can either make ahead of time or throw together in a matter of minutes. Here are a few of my favorite easy recipes that I know you’ll love:
For even more inspiration, you should also check out this roundup I created of the best low-carb smoothies for diabetics!
When you’ve tried this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
Keto Overnight Oats
- ½ cup hemp hearts
- ¼ cup shredded coconut (unsweetened)
- 2 tablespoons chia seeds
- ½ teaspoon cinnamon (optional)
- ½ cup plain Greek yogurt
- 1 cup almond milk
- Toppings of choice
- Divide the hemp hearts, shredded coconut, chia seeds, and cinnamon evenly between two jars. Stir to combine.
- Divide the yogurt and almond milk evenly between each container.
- Add the lids and shake both jars well to combine. Alternatively, if the jar doesn’t have a lid, stir until the ingredients are completely combined.
- Place the jars, covered, in the fridge for at least one hour or overnight.
How do you dose for this recipe? My T1D son is 6years old on MDI using Humalog. Do you dose for net carbs?
Christel Oerum says
I would but that doesn’t mean that would work for your son since we all react a little differently. When I try out new foods I usually dose for net carbs + 50% of the remaining carbs and titrate my dose from there. But you should always go by your (son’s) medical team’s guidance.
I’m interested in this recipe, But I don’t like coconut, any recommendations on modifications?
Christel Oerum says
I’m not sure if it will work but you could try and replace the coconut with chopped or grated Brazil or Macadamia nuts