Keto Overnight Oats (Chia Seeds)

This keto overnight oats recipe is hands down the healthiest low-carb breakfast or meal you can make (there are no oats). We use superfoods, chia, and hemp seeds so that you’re fueling your body with only the best.

Keto isn’t just about low-carb. It’s about optimum nutrition and fueling your body with the best fats, vitamins, and minerals. That’s why this recipe is a winner.

Why we love this recipe

• Healthy and nutritious. With our special ingredients below, this recipe is quite possibly the most healthy breakfast (or anytime meal) you can make. It’s keto-friendly, low-carb, gluten-free, and perfect for paleo, too. There are versions using almond flour, etc., but that isn’t nearly as nutritious.
• Superfoods. Chia and hemp seeds contain healthy omega-3 fatty acids, essential vitamins, and minerals, which are integral for good health. They are also anti-inflammatory. Perfect for the health and fitness conscious.
• Quick and easy. Apart from waiting to set, you can make keto overnight oats in under 2 minutes.
• Versatile. Top your overnight oats with your favorite ingredients, such as berries, greek yogurt, nuts, and keto cereal.
• Accessible ingredients. All of the ingredients can be found at most grocery stores.

This Keto Overnight Oats recipe makes two servings. One serving is 3g net carbs.

Ingredients and substitutes

• Almond Milk: Unsweetened and unflavored almond milk works best.
• Hemp Seeds: Also called hemp hearts, they should look white with specks, not black or brown.
• Chia Seeds: Chia seeds thicken the recipe and are also healthy and nutritious.
• Monk Fruit: You can also use a variety of sweeteners instead of monk fruit, such as erythritol or allulose.
• Vanilla Essence: Vanilla bean also works, but is more expensive. Vanilla extract is also acceptable.
• Toppings of Choice: Berries (raspberries and blueberries), nut butter, sugar-free chocolate chips, or keto granola are all great options.

How to make keto overnight oats

This is a simple recipe. Just mix, chill, and serve.

1. Mix Ingredients: Place all the ingredients (except the toppings) into a bowl and mix them together.
2. Chill and Set: Chill in the fridge for at least 4 hours or overnight for best results.
3. Serve: Spoon the mixture into two jars and add your preferred toppings.

Toppings & Variations

• Peanut Butter & Choc Chip: Top with peanut butter and sugar-free chocolate chips.
• Maple Macadamia: Drizzle with sugar-free maple syrup and sprinkle with chopped macadamia nuts.
• Granola: Top with my delicious keto granola for a delicious crunch.
• Blueberries & Cream: Add frozen blueberries and sugar-free whipped cream.
• Lemon Poppy Seed: Enhance with extra sweetener, lemon zest, and poppy seeds.
• Pumpkin Spice: Mix in pumpkin puree, pumpkin pie spice, and keto maple syrup.
• Mixed Berries: Add a mix of raspberries and strawberries (or your favorite berries).
• Vanilla: Use vanilla extract or fresh vanilla beans and heavy cream.

Frequently asked questions

Keto Overnight Oats (Chia Seed)

This keto overnight oats recipe is hands down the healthiest low-carb breakfast or meal you can make (there are no oats). We use superfoods, chia, and hemp seeds so that you're fueling your body with only the best.

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5 from 45 votes

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Course: Breakfast, brunch, Snacks

Cuisine: American

Diet: Gluten Free

Cook Time: 5 minutes mins

Total Time: 5 minutes mins

Servings: 2 servings

Calories: 366kcal

Author: Matt Dobson

Cook ModePrevent your screen from going dark

Unit Conversion

US CustomaryMetric

1x2x3x

Ingredients

• ▢ ⅔ cup Unsweetened Almond Milk
• ▢ ½ cup Hemp seeds Also known as hemp hearts. They should look white with specks they should not be black or brown. When sold as hemp seeds in the food section they do not have the outer shell.
• ▢ 2 tablespoons Chia Seeds
• ▢ 2 teaspoons Monk fruit
• ▢ 1 teaspoon Vanilla Essence

US Customary – Metric

Instructions

• Place all the ingredients except the topping into a bowl.
  ⅔ cup Unsweetened Almond Milk, ½ cup Hemp seeds, 2 tablespoons Chia Seeds, 2 teaspoons Monk fruit, 1 teaspoon Vanilla Essence
• Chill in the fridge for at least 4 hours, or overnight for best results.
• Spoon the mixture into two jars and add your preferred toppings.

Notes

• Serve with a topping of your favorite berries. The best are blueberries or raspberries. You can also top it with natural nut butter, full-fat greek yogurt or keto whipped cream.
  • Almond Milk. Unsweetened and unflavored almond milk works best

• • Hemp seeds. Also called hemp hearts, they’re

• • Chia seeds. Chia seeds thicken the recipe and are also healthy and nutritious.

• • Monk fruit. You can also use a variety of sweeteners instead of monk fruit, such as erythritol or allulose.

• • Vanilla essence. Vanilla bean also works. However, they are pretty expensive. One bottle of vanilla essence can serve dozens of recipes. Vanilla extract is also acceptable.

• • Toppings of choice. Berries are a favorite here, try raspberries and blueberries, nut butter, sugar-free choc chips, or you might like to mix in some keto granola.

HOW TO STORE: These overnight oats are best eaten within two days and stored in the fridge.

FREEZING. Keto overnight oats are not suitable for freezing.

Nutrition

Serving: 100g | Calories: 366kcal | Carbohydrates: 9g | Protein: 21g | Fat: 27g | Saturated Fat: 2g | Sodium: 110mg | Potassium: 49mg | Fiber: 6g | Sugar: 1g | Vitamin A: 259IU | Calcium: 245mg | Iron: 8mg

Made this recipe?Tag me at @myketokitchen

Looking for more delicious Keto Breakfast recipes, try our;

• Keto Breakfast Parfait
• Keto Chocolate Almond Clusters
• Keto Spicy Scrambled Eggs
• Keto Breakfast Frittata

Adjust the servings above to make a larger batch of this keto overnight oats recipe.

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