Jeffrey Salazar
The classic overnight oats recipe is made with oats, a wholesome natural grain that contains about 56 grams of net carbs per 100 grams. This high carb content makes them unsuitable for a keto diet. However, it is possible to make keto-friendly overnight oats by substituting the oats with ingredients that provide a similar taste and texture. These keto overnight oats are typically made with hemp hearts or seeds and chia seeds, along with other ingredients like yogurt, milk, and various toppings. They are easy to prepare, can be customized with different flavors, and offer a delicious and nutritious low-carb breakfast option.
| Characteristics | Values |
|---|---|
| Carbohydrates | 1 gram net carb per serving to 2.3 grams net carb per serving |
| Preparation time | 3-5 minutes |
| Refrigeration time | Refrigerate for at least 4 hours or overnight |
| Toppings | Strawberries, raspberries, blueberries, blackberries, sugar-free chocolate chips, cinnamon, cocoa powder, pumpkin seeds, walnuts, pecans, macadamia nuts, hemp seeds, chia seeds, etc. |
| Sweeteners | Erythritol, stevia, monk fruit, swerve, etc. |
| Dairy | Greek yogurt, coconut yogurt, almond milk, coconut milk, cashew milk, etc. |
| Non-dairy | Coconut milk yogurt |
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What You'll Learn
Keto-friendly ingredients
A keto diet typically involves reducing carbohydrate intake and replacing it with healthy fats and proteins. Here are some keto-friendly ingredients that can be used to make delicious overnight oats:
Seeds
Seeds are an excellent way to add texture, flavour, and nutritional benefits to your overnight oats. Hemp hearts, or hemp seeds, are a popular choice as they are high in protein and have a similar texture to traditional oats when soaked. Chia seeds are another great option, as they thicken the mixture and are considered a superfood due to their high nutritional value and fibre content. Flaxseeds, also known as flaxseed meal or ground flaxseed, can be used as an alternative to chia seeds or in combination with them. They add a chewy texture and are a good source of fibre. Other seeds that can be added include sunflower seeds, pumpkin seeds, and sesame seeds, which bring their unique flavours and crunch to the dish.
Milk and Cream
Unsweetened almond milk is a popular choice for keto overnight oats as it is keto-friendly and readily available. However, other types of keto milk can also be used, such as coconut milk or macadamia nut milk, ensuring they contain no added sugar. Heavy cream can be added to make the dish extra creamy, and coconut cream is a suitable dairy-free alternative.
Sweeteners
While sweeteners are optional, they can be added to enhance the flavour of the overnight oats. Powdered or liquid sweeteners can be used, such as keto maple syrup, keto honey, monk fruit sweetener, erythritol, xylitol, allulose, or a sweetener of your choice. It is important to ensure that any sweeteners used are keto-friendly and do not contain added sugar.
Toppings
There are endless possibilities for toppings that can be added to keto overnight oats to enhance their flavour and texture. Fresh or frozen berries, such as strawberries, raspberries, blueberries, and blackberries, are a popular choice due to their low-carb nature. Nuts and nut butter, such as chopped pecans, walnuts, or almond butter, can also be added for a crunchy texture and extra flavour. Other toppings may include sugar-free chocolate chips, shredded coconut, cinnamon, vanilla extract, and keto-friendly jams.
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Flavours and toppings
For a warm bowl of keto overnight oats, you could try a cinnamon roll flavour. Simply add cinnamon, a teaspoon of vanilla extract, keto coffee creamer, and chopped pecans. Alternatively, for a peanut butter brownie flavour, crumble over a square of keto brownie and add two tablespoons of peanut butter.
If you prefer your oats cold, you could try a strawberries and cream flavour. Add a quarter of a cup of sliced strawberries, stir through one to two tablespoons of heavy cream, and add a teaspoon of sugar-free white chocolate. Or, for a chocolate flavour, stir in half to one tablespoon of cocoa powder, and top with sugar-free chocolate sauce and sugar-free chocolate chips.
Other toppings and flavour ideas include:
- Fresh or frozen berries, such as blueberries, raspberries, and blackberries
- Nuts, such as walnuts, pecans, macadamia nuts, or hazelnuts
- Seeds, such as pumpkin seeds, sunflower seeds, or chia seeds
- Yogurt, such as full-fat, unsweetened Greek yogurt, or coconut yogurt
- Sweeteners, such as erythritol, stevia, monk fruit, or honey
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Storage and meal prep
Keto overnight oats are perfect for meal prep. They can be made ahead of time and stored in the refrigerator for up to a week. To prepare the keto overnight oats, combine all the ingredients in a large container or jar and stir until combined. Cover with a lid and chill in the fridge for at least 4 hours, or overnight, to allow the mixture to thicken. When ready to serve, simply stir the mixture again, add more milk to achieve your desired consistency, and top with your choice of toppings.
For single servings, small jars are recommended. This makes it convenient for eating directly out of the jar, and it also reduces the need for washing separate bowls. Long spoons are also suggested for easier mixing and scooping.
If you are preparing multiple servings, you can store them in the refrigerator in covered jars or bowls for up to a week. Alternatively, you can freeze keto overnight oats in an airtight container for up to six months. To thaw, simply leave the container overnight in the refrigerator, and if you prefer your oats warm, you can microwave them in 20-second intervals until they reach your desired temperature.
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Nutritional value
The nutritional value of keto overnight oats is largely dependent on the ingredients used. Generally, keto overnight oats are designed to be low-carb, grain-free, and gluten-free. They can be a good source of protein, fiber, and healthy fats, while being dairy-free and vegan-friendly.
The base of keto overnight oats typically consists of hemp hearts or hemp seeds, and chia seeds. Hemp hearts are considered a keto superfood due to their high healthy fat content (around 30%) and low carbohydrate content. For example, 2 tablespoons of hemp hearts contain only 0.8 grams of net carbs and provide 7 grams of protein. Chia seeds are also a keto-friendly superfood, known for their high fiber content, which helps create a desirable texture in overnight oats.
The liquid component of keto overnight oats can vary, with options such as almond milk, coconut milk, cashew milk, or macadamia milk. Full-fat, unsweetened yogurt or Greek yogurt can be added for a thicker consistency, and dairy-free alternatives like coconut milk yogurt are also suitable.
Sweeteners can be added to keto overnight oats, with options including erythritol, stevia, monk fruit, or keto-friendly liquid sweeteners. It is recommended to use the amount that suits your taste preferences. Cocoa powder, nutmeg, or almond extract can be included for additional flavor.
Keto overnight oats can be topped with or mixed with a variety of ingredients to enhance their nutritional value and taste. Popular choices include fresh or frozen berries (such as strawberries, raspberries, blueberries, and blackberries), nuts and seeds (such as almonds, walnuts, pecans, pumpkin seeds, or sunflower seeds), nut butter (such as almond butter or peanut butter), and sugar-free chocolate chips or cocoa nibs.
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Customisation
Firstly, the type of milk used can be varied to suit individual tastes and dietary requirements. Almond milk is a popular choice, but coconut, macadamia, or cashew milk can also be used instead. For a vegan option, coconut milk or cashew milk are ideal substitutes.
Secondly, the choice of yogurt can be customised. For a thicker consistency, full-fat, unsweetened yogurt or Greek yogurt are recommended. Non-dairy alternatives, such as coconut milk yogurt, are also suitable for those who prefer a dairy-free option.
Thirdly, the nuts and seeds used in keto overnight oats can be tailored to personal preferences. Almonds are a common choice, but alternatives such as chopped walnuts, pecans, macadamia nuts, or pumpkin seeds can add a unique flavour and texture. For those with nut allergies, sunflower seeds or flaxseeds are delicious options.
Additionally, the sweetener used in keto overnight oats can be customised to suit different tastes and dietary needs. Erythritol, stevia, monk fruit, and Swerve are all popular low-carb options. However, some people may prefer to use less sweetener or omit it altogether.
Lastly, the toppings and mix-ins for keto overnight oats are highly customisable. Popular choices include fresh or low-carb berries, such as strawberries, raspberries, blueberries, and blackberries. Cocoa powder, sugar-free chocolate chips, cinnamon, nutmeg, and vanilla extract can also be added for extra flavour. For a more indulgent option, keto-friendly sweeteners, sugar-free chocolate sauce, or nut butter can be drizzled on top.
The customisation options for keto overnight oats are endless, allowing individuals to create a dish that suits their unique tastes, dietary requirements, and nutritional goals.
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Frequently asked questions
Keto overnight oats are a low-carb alternative to traditional overnight oats. They are grain-free and typically made with hemp hearts/seeds, chia seeds, and yogurt. They can be served cold or warm and are a convenient make-ahead breakfast option.
Classic overnight oats made with oats are not keto-friendly due to the high carb content of oats. However, keto overnight oats use alternative ingredients like hemp seeds and chia seeds to create a similar texture without the carbs.
There are numerous keto-friendly toppings to choose from, including nuts and seeds (almonds, walnuts, pecans, pumpkin seeds, etc.), cocoa powder or sugar-free chocolate chips, cinnamon, and low-carb fruits such as berries.
The basic ingredients for keto overnight oats are almond milk, yogurt, chia seeds, hemp seeds, a sweetener, and a flavouring agent like vanilla extract. Mix these ingredients together, transfer them to a jar, and refrigerate overnight. In the morning, give it a final stir, add more milk if needed, and top with your desired toppings.
