Keto Overnight "Oats"
Hemp hearts, chia and flax soak overnight in almond milk and Greek yogurt until thick and spoonable, with the soft, slightly chewy texture of overnight oats. Stir it together in five minutes and breakfast is waiting in the fridge.
Nutrition per serving
1 jar (about ¾ cup)- Net carbs
- 6g
- Calories
- 355kcal
- Protein
- 17g
- Fat
- 28g
- Total carbs
- 19 g
- Fiber
- 8.6 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Peanut butter: Natural peanut butter stirred through makes it taste like a PB&J jar, especially with the raspberries on top. It is also more filling.
- Whisk the peanut butter into the almond milk and yogurt until smooth before adding the seeds. It blends in far more easily than when you stir it into the finished jars.
Chocolate: Cocoa and a little extra sweetener turn it into a brownie-batter breakfast jar.
- Stir the cocoa and extra sweetener into the dry seed mixture so they are evenly spread through it before you add the liquids.
Dairy-free (coconut milk): Thick canned coconut milk stands in for the Greek yogurt. It sets just as creamy, with a mild coconut flavor instead of the yogurt tang.
- Use the coconut milk exactly as you would the yogurt. Add a squeeze of lemon juice if you miss the tang.
- Nice to have (optional)
- Also add
- Nice to have (optional)
- Also add
- Nice to have (optional)
- Nice to have (optional)
Estimated cost $4.04 for 2 servings ($2.02 each) · how we estimate
Instructions
-
In a bowl or a 1-quart (1 L) jar, stir together the hemp hearts, chia seeds, flaxseed, coconut, cinnamon and salt.
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Add the almond milk, Greek yogurt, sweetener and vanilla and stir well, scraping the bottom so no chia seeds clump together.
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Let it stand 10 minutes, then stir again. The chia starts to gel in that time, and a second stir keeps the mixture evenly thick.
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Divide between two jars, cover and refrigerate at least 6 hours or overnight, until thick and creamy.
-
In the morning, stir and loosen with a splash of almond milk if it is firmer than you like. Top with the raspberries and eat it cold, or warm it for a minute in the microwave.
Tips for success
-
Hemp hearts are what make this taste like oats rather than pudding, because they stay soft and slightly chewy. Chia on its own gives the smoother, tapioca-like texture of vanilla chia pudding. - Prefer a hot breakfast? Almost the same seed mix cooks in 5 minutes as keto “noatmeal”.
- Taste before adding more sweetener. Greek yogurt brands vary a lot in tartness.
Nice to have, not needed
- Wide-mouth 8-oz (250 ml) jars make grab-and-go portions — any lidded container works.
- A spoonful of keto granola on top adds crunch — the seeds give it plenty of texture without it.
Storage & meal prepMeal-prep friendly
- Keeps 4 days in the fridge
- Doesn’t freeze well
Reheat: Serve cold, or microwave 45–60 seconds and stir for a warm bowl.
Prep tip: Double the batch for four jars and keep the toppings in a separate container until the morning you eat it.
Refrigerate in covered jars up to 4 days. Add the berries the day you eat it.
Variations
3 variations, each with its own ingredients and macrosPeanut butter
FlavorNatural peanut butter stirred through makes it taste like a PB&J jar, especially with the raspberries on top. It is also more filling.
- + 2 tbsp natural peanut butter
8.7 g net · 451 kcal · 21 g protein · 36 g fat · ≈$2.14 per serving (+2.7 g net carbs vs the original)
Chocolate
FlavorCocoa and a little extra sweetener turn it into a brownie-batter breakfast jar.
- + 2 tbsp unsweetened cocoa powder
- + 1 tsp extra erythritol or monk fruit blend
7.1 g net · 368 kcal · 18 g protein · 28 g fat · ≈$2.17 per serving (+1.1 g net carbs vs the original)
Dairy-free (coconut milk)
DietThick canned coconut milk stands in for the Greek yogurt. It sets just as creamy, with a mild coconut flavor instead of the yogurt tang.
- plain full-fat Greek yogurt → full-fat canned coconut milk
5.3 g net · 377 kcal · 14 g protein · 32 g fat · ≈$1.90 per serving (−0.7 g net carbs vs the original)
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Pin this recipe to your keto board so it’s there when you plan next week.
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