Who would have thought that oats, the humble breakfast staple, could be the star of a keto-friendly meal? But here we are, with a recipe that’s as surprising as finding a $20 bill in your coat pocket. These keto overnight oats—creamy, nutty, and oh so satisfying—will have you questioning everything you thought you knew about breakfast.
Steps
- Combine all the dry ingredients in a bowl or jar. If desired, add a sweetener of your choice to enhance the flavor.
- Pour in the vanilla extract and almond milk, then mix well. Cover the mixture and refrigerate it overnight or for at least 30 minutes to let the chia seeds swell and thicken.
- Before serving, stir in the Greek yogurt or add more almond milk to achieve your preferred consistency. Finish by adding your choice of toppings, then enjoy your keto overnight oats.
Ingredients
- Dry Ingredients:
- Hemp hearts
- Chia seeds
- Sesame seeds
- Shredded coconut
- Optional: powdered sweetener (such as monkfruit, erythritol, xylitol, or allulose)
- Wet Ingredients:
- ¾ cup + 2 tablespoons unsweetened almond milk (200ml)
- ½ teaspoon sugar-free vanilla extract
- Before Serving:
- 2 tablespoons Greek yogurt (30g), or additional almond milk
- Toppings (optional, choose as desired):
- ¼ cup blueberries
- ¼ cup raspberries
- Chopped hazelnuts
- Nuts (walnuts, pecans, or almonds)
- Pumpkin seeds or sunflower seeds
- Strawberries or blackberries
- Sugar-free chocolate chips
- Sugar-free strawberry jam
- Keto blueberry jam
- Strawberry cheesecake (fresh strawberries, 2 tablespoons cream cheese with powdered erythritol, sugar-free whipped cream)
- Peanut butter brownie (1 square keto brownie, crumbled, 2 tablespoons peanut butter)
- Chocolate caramel (sugar-free caramel sauce, sugar-free chocolate shavings)
Nutritional Values
Calories: 244kcal | Total Carbohydrates: 10.3g | Protein: 9.7g | Fat: 18.4g | Saturated Fat: 6g | Fiber: 6.9g | Sugar: 1.5g
FAQ
- Are overnight oats suitable for a keto diet?
- Regular overnight oats are not keto-friendly due to their high carbohydrate content, which can elevate blood sugar levels. However, by substituting oats with hemp hearts, you can enjoy a keto version of this breakfast favorite.
- What exactly are hemp hearts?
- Hemp hearts are the soft inner portion of hemp seeds, known for their mild, nutty taste. They are technically a nut and are rich in essential fatty acids, protein, vitamin E, and minerals.
- Is it necessary to prepare keto overnight oats the night before?
- While you don’t need to wait overnight, allowing the mixture to sit for at least 30 minutes is sufficient. Preparing it the night before, however, allows the ingredients to soften further and enhances the mingling of flavors.
- Can keto overnight oats be enjoyed warm?
- Yes, you can warm keto overnight oats. It’s advisable to avoid adding yogurt if you intend to heat them. Instead, use more almond milk to reach your desired consistency.
Tips
- Customize Your Sweetness: While the recipe suggests adding a powdered sweetener, you can adjust the amount or type of sweetener to suit your taste. Options like monkfruit, erythritol, or allulose work well and can enhance the flavor without adding carbs.
- Experiment with Toppings: To add variety, try different toppings such as nuts, seeds, or sugar-free jams. Experimenting with combinations like strawberry cheesecake or peanut butter brownie can elevate your breakfast experience.
- Meal Prep in Bulk: Prepare the dry ingredient mix in bulk by scaling the recipe, and store it in an airtight container. This way, you can quickly make a serving by simply adding almond milk, saving time on busy mornings.
- Consider Texture Adjustments: If you prefer a thinner consistency, stir in additional almond milk, coconut cream, or heavy cream before serving. For a thicker texture, let the mixture sit longer in the fridge to allow the chia seeds to absorb more liquid.
Equipment
- Mason Jars with Lids – for mixing and storing the oats in the fridge.
- Airtight Containers – for storing larger batches of the dry ingredients mixture.
