Think you can’t have overnight oats on a keto diet? Think again. This Keto Overnight Oat Bowl uses hemp hearts instead of oats, making it 100% keto vegan and packed with healthy fats and protein.
With just 10 minutes of prep and no cooking required, this low-carb breakfast option is ideal for busy mornings or meal prep. Let it sit overnight, and enjoy a cold, creamy, nutritious breakfast bowl the next day.
Overnight Oat Bowl Recipe (Keto + Vegan)
- Preparation Time: 10 minutes
- Rest Time: 8 hours (overnight)
- Servings: 2
Ingredients
- 15 grams chia seeds
- 75 grams hemp hearts
- 14 grams keto-friendly sweetener (like stevia or erythritol)
- ⅔ cup unsweetened coconut milk
- ¼ tsp vanilla extract or vanilla bean
- 1.25 grams salt (pinch)
Instructions
- In a mixing bowl, combine all ingredients.
- Stir thoroughly to ensure the chia seeds are evenly distributed.
- Transfer to a covered container and refrigerate overnight (at least 8 hours).
- In the morning, stir again and enjoy chilled. Optionally, top with berries or nuts.
Nutritional Information (Per Serving)
- Calories: 634
- Fats: 52.32 g
- Carbohydrates: 17 g
- Proteins: 27.75 g
Why Hemp Hearts Work for Keto "Oats"
Hemp hearts are a powerhouse of nutrition—containing all nine essential amino acids and about 10 grams of protein per 3 tablespoons. Compared to oats, they are significantly lower in carbs and higher in healthy fats, making them ideal for a keto diet.
For more details on the benefits of hemp hearts, check out this Medical News Today article on hemp seed nutrition.
Want More Keto Vegan Recipes?
Download our FREE 21 Keto Recipes Cookbook and get instant access to low-carb, plant-based meals and snacks!
Tips for Perfect Texture
- Make sure to stir the mixture well before chilling to prevent clumps.
- If too thick in the morning, stir in a splash of almond or coconut milk.
- Add flavor variety with cinnamon, nutmeg, or cacao nibs.
Final Thoughts
This Overnight Oat Bowl proves you can enjoy the comfort of a creamy, oat-like breakfast while staying keto and plant-based. High in fiber, protein, and omega-3s, it’s a nourishing choice for any low-carb lifestyle.