If you’ve been missing the convenience and comfort of oats on keto, this Grain-Free Keto Overnight Oats recipe is your perfect substitute. With just 15g of net carbs and a powerful 27g of protein per serving, it’s the ideal low-carb breakfast to kickstart your day with energy and satisfaction.
Traditional oats are too high in carbs for the ketogenic diet. However, by combining chia seeds, hemp hearts, coconut flour, and protein powder, you can mimic the texture of oatmeal while remaining fully keto-compliant.
Why Choose Grain-Free Overnight Oats?
According to a 2022 report by the National Institutes of Health (NIH), hemp seeds are an excellent plant-based protein source and contain high levels of omega-3 fatty acids. Chia seeds add fiber, which helps with blood sugar regulation and keeps you fuller longer.
Unlike regular oats that can spike insulin levels, this keto version supports metabolic flexibility and sustained fat burning—essential for those following a ketogenic lifestyle.
Grain-Free Overnight Oats Recipe
- Preparation Time: 10 minutes
- Cooking Time: 0 minutes
- Servings: 1
Ingredients:
- 2/3 cup unsweetened coconut milk
- 2 tsp chia seeds
- 2 tbsp vanilla protein powder
- ½ tbsp coconut flour
- 3 tbsp hemp hearts
Directions:
- In a glass jar or sealable container, combine all ingredients.
- Stir well to ensure everything is mixed evenly.
- Seal with a lid and refrigerate overnight (or for at least 6 hours).
- In the morning, top with a few fresh berries if desired and enjoy!
Nutrition (Per Serving):
- Calories: 378
- Fats: 22.5g
- Carbohydrates: 15g
- Sugars: 1.5g
- Proteins: 27g
- Cholesterol: 0mg
Expert Tip: Boost Your Breakfast with Antioxidants
Add a handful of blueberries or raspberries on top for a touch of sweetness and a powerful dose of antioxidants. According to this clinical review, berries are low in sugar and high in polyphenols that help fight inflammation and support brain function—perfect for your keto journey.
Download Your Free 21 Keto Recipes Cookbook
Start every day right with more fast, delicious, fat-burning meals! Download your FREE 21 Keto Recipes Cookbook and access handpicked low-carb meals that simplify your keto lifestyle.