Overnight oats have become a beloved breakfast staple for many. They’re convenient, delicious, and packed with nutrients. However, for those on a keto or low-carb diet, the typical carb count of over 33 grams per serving can be a dealbreaker. But who said you have to compromise?

The Low-Carb Solution

The key to enjoying overnight oats without the hefty carb load is to cleverly adjust the ingredients. By incorporating elements that are both high in fiber and delicious, you can reduce the net carbs significantly.

By incorporating fiber powerhouses like hemp hearts, chia seeds, flax seeds, and berries, you can enjoy overnight oats with only around 17 grams of net carbs per serving. It’s a game changer for all the oat lovers out there on a keto or low-carb diet!

Give this recipe a try and elevate your breakfast game without the guilt.

low carb overnight oats


Low Carb Overnight Oats

Dive into a creamy bowl of overnight oats without the usual carb load! Infused with nutrient-packed hemp hearts, chia seeds, flaxseed meal, and a touch of natural sweetness, this recipe cleverly reduces the net carbs to about 17 grams per serving. Top with raspberries and toasted almonds for added flavor and crunch. Perfect for those on a keto or low-carb diet who don't want to miss out on this breakfast favorite!
Course Breakfast
Prep Time 5 minutes
Resting Time 4 hours
Servings 1
Calories 593kcal


  • 1 tbsp Chia Seeds Chia seeds
  • 0.25 cup Greek Yogurt Greek Yogurt, Plain, Nonfat, 0%
  • 1 tbsp sweetener I like Swerve
  • 1/2 tsp vanilla extract
  • 0.75 cup Unsweetened Almond Milk
  • 0.25 cup hemp hearts
  • 1 Tbsp Flaxseed meal
  • 0.25 cup Rolled Oats
  • 2 tbsp raspberries
  • 1 tbsp sliced almonds


  • Mix the Base: Start by combining the Greek yogurt, rolled oats, hemp hearts, chia seeds, ground flaxseed meal, sweetener, vanilla extract, and nut milk in a bowl.
  • Stir Well: Ensure that everything is mixed together thoroughly.
  • Let it Rest: Cover the mixture and place it in the refrigerator. Let it sit for at least four hours, but preferably overnight.

Serving Time:

  • When you’re ready to enjoy your overnight oats, it’s time to get creative! To keep with the theme of low-carb and high fiber:
  • Top With Berries: Raspberries are a great choice, as they’re both tasty and fiber-rich.
  • Add Crunch: Sprinkle some toasted almonds or your choice of nuts.
  • Sweeten Naturally: For that hint of sweetness, consider a drizzle of sugar-free honey.


@lowcarblolita Transform your oat game! 🥣✨ Dive into this lower-carb, protein-packed overnight oats recipe. No more compromises on taste or nutrition! #LowCarbBreakfast #OvernightOats #lowcarb #healthybreakfast #easybreakfast #healthyrecipe #cleaneating #highfiber #brekkie ♬ original sound – Lolita


Calories: 593kcal | Carbohydrates: 29g | Protein: 33g | Fat: 38g | Saturated Fat: 3g | Polyunsaturated Fat: 26g | Monounsaturated Fat: 9g | Trans Fat: 0.02g | Cholesterol: 3mg | Sodium: 267mg | Potassium: 368mg | Fiber: 12g | Sugar: 4g | Vitamin A: 277IU | Vitamin C: 8mg | Calcium: 488mg | Iron: 10mg

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