An easy recipe of Keto-friendly Mock Overnight Oats made with hemp heart and chia seed. Plus, this creamy keto breakfast recipe is also gluten-free, dairy-free, and contains only 2.3 grams of net carbs per serving.
No, the classic overnight oats recipe is made of oats, a wholesome natural grain but very high in carbs. In fact, oats contain about 56 grams of net carbs per 100 grams. As a result, they spike blood sugar levels and are not approved on a keto diet.
Luckily, even if oats are not keto-friendly ingredients, you can make some delicious mock overnight oats using seeds. The trick is to use a combination of two high-protein seeds, some almond milk, and a touch of yogurt for creaminess.
The 4 ingredients you need to make overnight keto oats are:
It’s very easy to make this sugar-free, low-carb overnight oats recipe. However, there are two important tips I want to share with you to make this recipe of low-carb oatmeal perfect every time.
Receive my Keto Quick Start email series to learn all about the Keto diet and kick start your keto journey!
Most recipes recommend a glass mason jar, but I found that the seeds migrate to the bowl of the jar, stick together, and the result is not as good.
So in a wide breakfast bowl, stir hemp seeds, chia seeds, and erythritol if you feel like adding a touch of sweetness to your breakfast.
Then, stir in yogurt and almond milk until all the ingredients are well combined.
Cover the bowl with plastic wrap and refrigerate for at least 6 hours or overnight.
Hi! Do you need help to start Keto?
By Carine from Sweetashoney
If you can, remove the plastic wrap from the bowl after 2 or 3 hours and give a good stir.
Place the plastic wrap back on the bowl and refrigerate again.
This extra step in the middle of the process ensures that the seeds absorb the liquid very well and won’t form lumps or packets in the bowl.
The next day, serve 1/4 of the recipe as one breakfast and play with flavors and toppings to turn this simple low-carb keto breakfast into an amazing breakfast.
My favorite topping combinations are:
The nutrition panel below includes the four basic ingredients only.
It doesn’t include any toppings because we make different choices that impact the net carbs differently.
Note that the keto sweetener won’t add anything to the net carbs, so feel free to add sp,e stevia drops, or erythritol to the mix.
I love keto oatmeal for breakfast, and I created a range of keto-friendly breakfast bowls that are safe to have on your low-carb diet. Try some of the recipes below if you like:
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sugar alcohols from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sugar alcohols are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.