What is a keto alternative to overnight oats?

A great keto alternative to overnight oats is a mix of chia seeds, hemp hearts, flax, and coconut. These ingredients mimic the creamy texture of oats while keeping carbs low. Some people prefer to stick with a classic chia pudding keto recipe, while others enjoy the extra chewiness of hemp seed overnight oats.

What can I substitute for oats in overnight oats?

Instead of oats, you can use: Hemp hearts for texture and protein Chia seeds for thickness Ground flaxseed for fiber Shredded coconut for flavor and fat These create the perfect low carb oats alternative without sacrificing taste or satisfaction.

Are overnight oats too high in carbs?

Yes, traditional overnight oats made with rolled oats are too high in carbs for keto. One serving can have over 25 grams of net carbs, which is more than the daily limit for many keto followers. That’s why making keto overnight oats with seeds instead of grains is the best option.

Why is oatmeal not allowed in keto?

Oatmeal isn’t keto-friendly because oats are a grain, and grains are naturally high in carbs. Even small portions can knock you out of ketosis. By using seeds instead, you create a low carb oats alternative that still gives you a creamy, filling breakfast without the carb overload.

Keto Overnight Oats: The Best Low Carb Alternatives (2025)

Name: Keto Overnight Oats: Delicious Low-Carb Alternatives for Breakfast
Prep time: 3 min
Total time: 33 min
Cuisine: Keto
Ingredients: 4 tbsp hemp hearts; 2 tbsp chia seeds; 2 tbsp flaxseed or sesame seeds; 2 tbsp shredded coconut; ¾ cup almond milk (unsweetened); ½ tsp vanilla extract; Optional: 2 tsp powdered sweetener

Description

A quick and easy low-carb breakfast packed with healthy fats, fiber, and flavor. Perfect for keto meal prep!

Ingredients

Scale

4 tbsp hemp hearts
2 tbsp chia seeds
2 tbsp flaxseed or sesame seeds
2 tbsp shredded coconut
¾ cup almond milk (unsweetened)
½ tsp vanilla extract
Optional: 2 tsp powdered sweetener

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Instructions

Mix dry ingredients in a jar or bowl.
Add almond milk and vanilla extract. Stir well.
Cover and refrigerate overnight (or at least 30 minutes).
Stir before serving, adding more milk or yogurt if needed.
Add toppings such as nuts, berries, or sugar-free chocolate.

Notes

Adjust sweetness to taste. Use a variety of toppings for flavor and texture.

Prep Time: 3 minutes
Cook Time: 0 minutes
Category: Breakfast
Method: No-Cook
Cuisine: Keto

Nutrition

Serving Size: 1 serving
Calories: 244
Sugar: 1g
Sodium: 40mg
Fat: 18.4g
Saturated Fat: 4g
Unsaturated Fat: 14.4g
Trans Fat: 0g
Carbohydrates: 10.3g
Fiber: 6.9g
Protein: 9.7g
Cholesterol: 0mg