Are Overnight Oats Keto? Sensational Alternatives for 2024

Ever pondered if Overnight Oats fit into a Keto diet? I found myself asking the same question since Overnight Oats are typically seen as quite nutritious. However, for those of us following a low-carb diet, they don’t quite make the cut. So, I experimented with various substitutes to discover the most favorable option for both myself and you to try.

What Are Overnight Oats?

As the name suggests, overnight oats are a type of oatmeal that is prepared by soaking oats in liquid overnight. This method of preparation allows the oats to absorb the liquid and become soft and creamy, making them a tasty and convenient breakfast option.

Preparation and Ingredients

To make overnight oats, you will need a few simple ingredients such as rolled oats, milk (or a milk alternative), and a sweetener of your choice. Some people also like to add nuts, seeds, or fruit to their overnight oats for added flavor and nutrition.

Preparing overnight oats is easy and requires minimal effort. Simply combine the oats, milk, and sweetener in a jar or container, stir well, and refrigerate overnight. In the morning, you can add your desired toppings and enjoy your delicious and nutritious breakfast.

Health Benefits

Overnight oats are a nutritious breakfast option that is packed with fiber, protein, and essential vitamins and minerals. They are also low in calories and can help you feel full and satisfied throughout the morning.

In addition to their nutritional benefits, overnight oats are also a great option for people with busy schedules. By preparing your breakfast the night before, you can save time in the morning and ensure that you start your day off on the right foot.

Are Overnight Oats Keto-Friendly?

Are Overnight Oats Keto-Friendly

If you’re following a keto diet, you may be wondering if overnight oats are keto-friendly. Oats are typically high in carbs, making it challenging to fit into a keto diet. In this section, I’ll explore the carb content of overnight oats and whether they are keto-compliant.

Carb Content

Oats are a grain, and like most grains, they are high in carbs. One cup of rolled oats contains around 56 grams of carbs, which is way too high for most people following a keto diet. And don’t forget the toppings. With many fruits, the carb content keeps rising even more.

Keto Compliance

Since oats are high in carbs, they are not keto-compliant. However, there are several alternatives to overnight oats that are keto-friendly. Chia seeds, flax seeds, and hemp seeds are all excellent options for making a keto-friendly breakfast. These seeds are high in fiber, healthy fats, and protein, making them a nutritious choice for people following a keto diet.

How to Make Keto-Friendly “Overnight Oats”

Make Keto Overnight Oats
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The good news is that with a few simple substitutions, you can make a keto-friendly version of this popular breakfast dish. In this section, I’ll show you how to choose the right ingredients and provide step-by-step instructions for making chia seed, hemp seed, and flaxseed “overnight oats.”

Choosing the Right Ingredients

The key to making keto-friendly overnight oats is to choose ingredients that are low in carbs and high in healthy fats. Here are some ingredients to consider:

  • Chia seeds: These tiny seeds are packed with fiber, protein, and healthy fats. They’re also low in carbs, making them a great choice for keto-friendly overnight oats.
  • Hemp seeds: Like chia seeds, hemp seeds are a great source of healthy fats, protein, and fiber. They’re also low in carbs, making them a perfect addition to keto-friendly overnight oats.
  • Flaxseed meal: Flaxseed meal is made by grinding flaxseeds into a fine powder. It’s high in fiber, protein, and healthy fats, and it’s also low in carbs.

When choosing other ingredients for your keto-friendly overnight oats, be sure to avoid high-carb options like regular oats, sweeteners like honey or maple syrup, and fruits like bananas or raisins. Instead, opt for low-carb sweeteners like stevia or monk fruit, and add flavor with spices like cinnamon or nutmeg.

Step-by-Step Guide

Making keto-friendly overnight oats is easy. Here’s how to do it:

  1. Choose your base: Start with a base of chia seeds, hemp seeds, or flaxseed meal.
  2. Add liquid: Pour in your liquid of choice, such as almond milk or coconut milk.
  3. Add flavor: Add your low-carb sweetener and any spices you like, such as cinnamon or nutmeg.
  4. Mix well: Stir everything together until well combined.
  5. Refrigerate: Cover your mixture and refrigerate it for at least 4 hours, or overnight.
  6. Serve: When you’re ready to eat, give your keto-friendly overnight oats a good stir and your favorite toppings!

Chia Seed “Overnight Oats”

Chia Seed Oats
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Chia seed “overnight oats” are a great way to enjoy the texture of traditional overnight oats without the carbs. To make chia seed “overnight oats,” simply follow the step-by-step guide above using chia seeds as your base. You can also add in some chopped nuts or coconut flakes for extra crunch.


  • 1/4 cup chia seeds
  • 1/2 cup unsweetened almond milk
  • 1/4 cup coconut cream
  • 1 tablespoon unsweetened shredded coconut
  • 1/2 teaspoon vanilla extract
  • A pinch of stevia or your preferred keto-friendly sweetener
  • Berries or nuts for topping (optional)


  1. In a jar or container, mix chia seeds, almond milk, coconut cream, shredded coconut, vanilla extract, and sweetener.
  2. Stir well to ensure the chia seeds are evenly distributed.
  3. Cover the jar/container and refrigerate overnight or for at least 4-6 hours.
  4. Before serving, give it a good stir. Add berries or nuts on top if desired.

Hemp Seed “Overnight Oats”

Hemp Seed Keto Oats
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Hemp seed “overnight oats” are another delicious keto-friendly option. You can also add in some unsweetened cocoa powder or vanilla extract for extra flavor.


  • 1/4 cup hemp seeds
  • 1/2 cup unsweetened coconut milk
  • 1/4 cup full-fat Greek yogurt
  • 1 tablespoon almond butter
  • 1/2 teaspoon cinnamon
  • A pinch of salt
  • Sliced strawberries or raspberries for topping (optional)


  1. Combine hemp seeds, coconut milk, Greek yogurt, almond butter, cinnamon, and a pinch of salt in a jar or container.
  2. Mix well until all ingredients are thoroughly combined.
  3. Seal the jar/container and refrigerate overnight or for at least 4-6 hours.
  4. Stir the mixture before serving and top with sliced berries if desired.

Flaxseed “Overnight Oats”

Flax Seed Keto Oats
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Flaxseed “overnight oats” are a great way to get a boost of fiber and healthy fats in your breakfast. To make flaxseed “overnight oats,” follow the recipe down below using flaxseed meal as your base. You can also add in some chopped nuts or a dollop of almond butter for extra flavor.


  • 1/4 cup ground flaxseeds
  • 1/2 cup unsweetened almond milk
  • 1/4 cup heavy cream
  • 1 tablespoon unsweetened cocoa powder
  • 1/2 teaspoon instant coffee (optional for flavor)
  • Sugar-free chocolate chips or chopped nuts for topping (optional)


  1. Mix ground flaxseeds, almond milk, heavy cream, cocoa powder, and instant coffee in a jar or container.
  2. Stir well to ensure an even distribution of ingredients.
  3. Cover the jar/container and refrigerate overnight or for at least 4-6 hours.
  4. Before serving, stir the mixture and add sugar-free chocolate chips or chopped nuts on top if desired.

Personal Tip: I use a combination of chia seeds with ground flaxseed and as liquid I just use water. In the morning when I add the toppings I also add low-fat quark until it looks like milk but with the extra added protein.

Alternatives Keto Breakfast Meals

Keto Breakfast Alternatives
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If you’re looking for a keto-friendly breakfast that’s not overnight oats, there are plenty of options available. Here are a few ideas to help you start your day off right:

Low Carb Waffles

Low carb waffles make a great alternative to keto overnight oats for breakfast because they are tasty and fit well into a low-carb lifestyle. There are store-bought options available when you are in a hurry or you can even try to make it on your own with low carb baking ingredients. These waffles provide a satisfying crunch and can be topped with keto-friendly options like sugar-free syrup, berries, whipped cream, or low carb nut butter.

Low-Carb Smoothies

Smoothies are another great option for a quick and easy keto breakfast. Simply blend together low-carb fruits (such as berries or avocado), low-carb milk, and your favorite keto-friendly protein powder (such as whey or collagen). You can also add healthy fats (such as coconut oil or nut butter) to make your smoothie even more filling and satisfying.

Keto Pancakes

If you’re in the mood for something a bit more substantial, keto pancakes are a great option. There are plenty of recipes available online that use low-carb flour (such as almond flour or coconut flour) to create fluffy and delicious pancakes that are perfect for keto. Top your pancakes with butter, sugar-free syrup, and your favorite keto-friendly toppings (such as whipped cream or berries) for a delicious and satisfying breakfast.

While normal overnight oats may not be keto-friendly, plenty of alternatives are available that are just as delicious and nutritious. Whether you opt for chia seed pudding, low-carb smoothies, or keto pancakes, there are plenty of options available to help you start your day off right.


Are overnight oats keto?

No, traditional oats are not keto-friendly as they are high in carbs.

Can I make keto-friendly overnight oats?

Yes, by using chia seeds, hemp hearts, or flaxseeds instead of oats.

What are some keto-friendly overnight oats recipes?

Try using almond milk, coconut milk, or heavy cream as a base, and adding low-carb sweeteners and toppings like nuts and berries.

If you liked this blog post about the topic: Are overnight oats keto, don’t forget to leave us a comment down below to tell us about your experience with it. And don’t forget to follow us on Pinterest so you don’t miss any more Diet and Nutrition content.

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Leon Rudolph
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