I don’t know about you, but that cold, creamy spoonful of overnight oats used to be my 9-to-5 breakfast back when I was swimming in carbs. Once I went low-carb, every “keto oats” recipe I tried was either gritty, bland, or just full of chia seeds pretending to be food.
So I tweaked. Swapped. Tracked. Until I landed on this combo: hemp hearts, flaxseed, and chia for that chewy-soakable vibe, plus just enough creaminess to make it feel indulgent without going full fat bomb.
💡 Why This One Works So Well (Low-Carb Edition)
This isn’t just some chia pudding in disguise. It’s structured to mimic real oats:
- Hemp hearts bring that tender, slightly nutty bite (not mushy like soaked nuts).
- Flax and chia team up for thickness without turning into goop.
- Cream + almond milk = creamy but not too heavy.
- It chills into something that actually feels like a breakfast you want to eat — no microwave required.
🧾 What I Used (And Why It Worked)
- Hemp hearts (¼ cup) – Softens to an oat-like texture. Packed with protein and omega-3s. Zero prep.
- Golden flaxseed meal (1 tbsp) – Helps bind and thicken. Toasty, subtle, and keeps carbs low.
- Chia seeds (½ tbsp) – Adds body, fiber, and satiety. Go easy or it turns to jelly.
- Heavy cream (¼ cup) – Creaminess without tons of carbs. Sub coconut cream if dairy’s a no-go.
- Unsweetened almond milk (¼ cup) – Thins it just enough. Go homemade if you’re strict on gums and fillers.
- Besti (1 tbsp, optional) – Monk fruit + allulose means it sweetens like sugar and actually dissolves. No crunch. No cooling effect.
- Sea salt (⅛ tsp) – Optional, but salt wakes everything up — especially if you’re skipping toppings.
🔁 Keto Swaps That Actually Work
| Swap This | For That | What Happens |
|---|---|---|
| Heavy cream | Coconut cream | Slightly thinner, but still rich and dairy-free |
| Almond milk | Macadamia or cashew milk | Just check the labels for carbs and fillers |
| Besti | Liquid stevia or erythritol | Watch for bitter or gritty aftertaste |
| Chia seeds | Skip entirely | Texture gets looser, not as pudding-like |
⚠️ Keto Missteps and How I Fixed Them
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| It turned to sludge | Too much chia or not enough liquid | Stick to the measured amounts and stir again before serving |
| It was too runny | Not enough soak time | Let it chill at least 4 hours — overnight is best |
| Gritty texture | Wrong sweetener | Use one that dissolves (Besti or liquid monk fruit works) |
👩🍳 How to Make It (Without Overthinking It)
- In a jar or bowl, stir together:
- ¼ cup hemp hearts
- 1 tbsp flaxseed meal
- ½ tbsp chia seeds
- 1 tbsp Besti (optional)
- ⅛ tsp salt (optional)
- Add:
- ¼ cup heavy cream
- ¼ cup unsweetened almond milk
- Stir it up. It’ll look loose — that’s fine.
- Cover and refrigerate for at least 4 hours or overnight.
- Stir again before eating. Top with whatever low-carb mix-ins you like.
🧠 Keto Cooking Tricks That Help
- I make a dry mix batch (hemp, flax, chia, salt) in a mason jar and just scoop it out for the week.
- Want it thicker? Add ¼ tsp more chia and let it sit longer.
- Sweet tooth? A dash of vanilla extract or cinnamon goes a long way without extra carbs.
🧊 Meal Prep Notes That Matter
- Fridge: Keeps up to 4 days.
- Freezer: Texture changes a bit, but works. Freeze in silicone muffin trays and thaw overnight in the fridge.
- Tracking tip: I portion this into two jars—½ cup each. Makes macro logging stupidly easy.
❓ What I Googled Before Making This
| Question | Answer |
|---|---|
| Can I eat this on keto? | Yes — net carbs per serving: 2.1g |
| Do I have to use sweetener? | Nope. But it helps bring out flavor if you’re used to oats |
| Can I warm it up? | Sure. Microwave 20-30 seconds, stir, and go. But it’s great cold. |
| Is this like chia pudding? | Similar vibe, but hemp and flax give it more chew and oat-energy |
✅ Nutrition Facts
Per Serving = ½ recipe = ~½ cup
| Nutrient | Amount per Serving |
|---|---|
| Calories | 284 kcal |
| Total Fat | 24.7 g |
| Saturated Fat | 10.5 g |
| Protein | 11.3 g |
| Total Carbohydrates | 5 g |
| Dietary Fiber | 2.9 g |
| Net Carbohydrates | 2.1 g |
| Sugars | 1 g |
| Sodium | 65 mg (if using salt) |
Check out More Recipes:
- Low Carb Keto Bagels
- Low Carb Keto Protein Granola
- Low Carb Keto Banana Pancakes
- Low Carb Keto English Muffin
Low Carb Keto Overnight Oats
Description
Creamy, oat-free keto overnight oats made with hemp, flax, and chia—low in carbs, high in fiber, and perfect for meal prep.
Ingredients
Instructions
- Mix dry ingredients in a jar or bowl.
- Add liquids. Stir well.
- Cover and refrigerate 4+ hours or overnight.
- Stir again before eating. Top if desired.
Notes
- Let it chill at least 4 hours—overnight is better. Texture thickens as it sits. Stir before serving. Makes 2 servings (~½ cup each) for easier macro tracking.
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