The keto diet is a low-carb, high-fat diet designed to shift your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Some of the potential benefits of a keto diet are weight loss, improved blood sugar and insulin levels, enhanced mental clarity and focus, increased energy and endurance, better heart health, appetite control, potential brain health benefits, lower inflammation, and gut health benefits. If you are following a keto diet or plan to, you may still crave certain carbs for breakfast like overnight oats, but most traditional overnight oat recipes are too high in carbs. However, these keto-friendly overnight oats use hemp hearts, chia seeds, and flaxseeds as substitutes, which provide a similar texture while keeping carbs low and healthy fats high.
1. Keto Peanut Butter & Chocolate
Ingredients:
• 3 tbsp hemp hearts
• 1 tbsp chia seeds
• ½ tbsp cocoa powder
• ¾ cup unsweetened almond milk
• 1 tbsp peanut butter
• ½ tsp vanilla extract
• 3-5 drops liquid stevia (or ½ tsp monk fruit sweetener)
Instructions:
Mix all ingredients in a jar, refrigerate overnight, and top with sugar-free chocolate chips or extra peanut butter.
2. Vanilla Almond Delight
Ingredients:
• 3 tbsp hemp hearts
• 1 tbsp chia seeds
• ¾ cup unsweetened almond milk
• 1 tbsp almond butter
• ½ tsp vanilla extract
• ½ tsp cinnamon
• ½ tbsp shredded coconut
• 3-5 drops liquid stevia
Instructions:
Combine ingredients, refrigerate overnight, and top with slivered almonds before eating.
3. Keto Berry & Cream
Ingredients:
• 3 tbsp hemp hearts
• 1 tbsp chia seeds
• ½ cup unsweetened coconut milk
• 1 tbsp cream cheese or coconut cream
• ¼ cup mixed berries (raspberries & blackberries are lowest in carbs)
• ½ tsp vanilla extract
• ½ tsp monk fruit sweetener
Instructions:
Mix everything except the berries, refrigerate overnight, and add berries before serving.
4. Cinnamon Roll Keto Oats
Ingredients:
• 3 tbsp hemp hearts
• 1 tbsp flaxseeds
• ¾ cup unsweetened almond milk
• ½ tsp cinnamon
• 1 tbsp cream cheese (optional, for extra creaminess)
• ½ tsp vanilla extract
• ½ tbsp crushed pecans
• ½ tbsp erythritol or monk fruit sweetener
Instructions:
Stir together, let sit overnight, and top with extra pecans and a sprinkle of cinnamon before eating.
5. Matcha Coconut Power Oats
Ingredients:
• 3 tbsp hemp hearts
• 1 tbsp chia seeds
• ¾ cup unsweetened coconut milk
• 1 tsp matcha powder
• ½ tbsp shredded coconut
• ½ tsp vanilla extract
• ½ tbsp monk fruit sweetener
Instructions:
Whisk matcha into coconut milk, mix with other ingredients, refrigerate overnight, and top with extra coconut flakes before serving.
Overnight oats are an excellent way to meal prep breakfast for a quick but super healthy breakfast option, and with these delicious recipes, you can now enjoy them even if you are following a keto diet.
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