For those following a ketogenic diet, the idea of enjoying a comforting bowl of oatmeal might seem like a distant memory. Traditional oatmeal is high in carbohydrates, making it unsuitable for a keto lifestyle. However, with a few clever substitutions, you can create a keto-friendly version of overnight oats that is just as satisfying and delicious. This article explores how to make keto overnight oats, the ingredients you'll need, and various ways to customize this healthy breakfast.
What are Keto Overnight Oats?
Keto overnight oats are a grain-free, low-carb alternative to traditional overnight oats. Instead of using rolled oats, which are high in carbs, this recipe utilizes ingredients like hemp hearts, chia seeds, and coconut flour to create a similar texture and flavor profile. These ingredients are not only low in carbohydrates but also packed with protein, fiber, and healthy fats, making them an excellent choice for a ketogenic diet.
Why Choose Keto Overnight Oats?
- Low in Carbs: Keto overnight oats are designed to fit within the carbohydrate limits of a ketogenic diet, typically containing only a few net carbs per serving.
- High in Nutrients: Ingredients like hemp hearts and chia seeds are rich in essential fatty acids, protein, vitamins, and minerals.
- Easy to Prepare: With minimal prep time, keto overnight oats are perfect for busy mornings. Simply mix the ingredients together and let them sit in the fridge overnight.
- Customizable: You can easily customize your keto overnight oats with various toppings and mix-ins to suit your taste preferences.
- No Cooking Required: Unlike traditional oatmeal, there's no cooking involved, making it a convenient and time-saving breakfast option.
Key Ingredients for Keto Overnight Oats
Hemp Hearts
Hemp hearts, also known as shelled hemp seeds, are the soft inner part of the hemp seed. They have a mild, nutty flavor and are a nutritional powerhouse. Hemp hearts are high in protein, essential fatty acids, vitamin E, and minerals. Many consider Manitoba Harvest Hemp Hearts to be a great option for their versatility, fiber, and fat content. Hemp hearts serve as an excellent substitute for oats in keto recipes.
Chia Seeds
Chia seeds are small but mighty, often hailed as a superfood. They are rich in fiber, omega-3 fatty acids, and antioxidants. Chia seeds have a unique ability to absorb liquid and form a gel-like consistency, which helps to thicken the overnight oats and create a creamy texture.
Unsweetened Shredded Coconut
Shredded coconut adds a hint of sweetness and a pleasant texture to keto overnight oats. Make sure to use unsweetened coconut to keep the carbohydrate content low.
Read also: Breakfast on the Candida Diet
Coconut Flour
Coconut flour is a low-carb, gluten-free flour made from dried coconut meat. It adds a slightly sweet flavor and helps to thicken the overnight oats.
Almond Milk
Almond milk is a low-carb, dairy-free milk alternative that works perfectly in keto overnight oats. You can also use coconut milk or any other low-carb milk of your choice.
Sweetener
To add sweetness without the carbs, use a keto-friendly sweetener such as monk fruit sweetener, erythritol, xylitol, or allulose. You can adjust the amount of sweetener to your liking.
Vanilla Extract
A touch of vanilla extract enhances the flavor of the overnight oats, adding a warm and comforting note.
Optional Toppings
- Berries: Low-carb berries like blueberries, raspberries, strawberries, and blackberries add sweetness, antioxidants, and vibrant color.
- Nuts and Seeds: Sliced almonds, chopped walnuts, sunflower seeds, pumpkin seeds, macadamia nuts, and pecans provide healthy fats and a satisfying crunch.
- Nut Butter: Almond butter, cashew butter, pumpkin butter, sunflower seed butter, or peanut butter add a creamy texture and nutty flavor.
- Toasted Coconut Chips: For added texture and coconut flavor.
- Cacao Nibs or Sugar-Free Chocolate Chips: For a chocolatey twist.
Basic Keto Overnight Oats Recipe
This recipe provides a base for your keto overnight oats, which you can then customize with your favorite toppings and mix-ins.
Read also: Try this easy overnight oats recipe
Ingredients:
- 2 tablespoons hemp hearts
- 1 tablespoon chia seeds
- 1 tablespoon coconut flour
- 1/4 cup unsweetened shredded coconut
- 1/3 cup unsweetened almond milk (or coconut milk)
- 1/2 teaspoon vanilla extract
- 2-3 teaspoons monk fruit sweetener (or other keto-friendly sweetener), optional to taste
- Optional toppings: berries, nuts, seeds, nut butter, etc.
Instructions:
- Combine Ingredients: In a jar or container with a lid, combine hemp hearts, chia seeds, coconut flour, shredded coconut, almond milk, vanilla extract, and sweetener (if using).
- Stir Well: Stir all ingredients together until well combined.
- Chill: Cover the container and refrigerate for at least 4 hours, or preferably overnight. This allows the chia seeds to absorb the liquid and create a thick, creamy texture.
- Adjust Consistency: When ready to serve, remove the lid and stir. If the mixture is too thick, add more almond milk until you reach your desired consistency.
- Add Toppings: Divide the mixture between two small bowls and add your favorite toppings.
- Enjoy: Enjoy your delicious and healthy keto overnight oats!
Variations and Customization
One of the best things about keto overnight oats is how easily you can customize them to suit your taste preferences. Here are a few ideas to get you started:
Chocolate Peanut Butter Keto Overnight Oats
- Add 1-2 tablespoons of unsweetened cocoa powder and 1-2 tablespoons of peanut butter or almond butter to the basic recipe.
- Top with sugar-free chocolate chips and chopped peanuts.
Mixed Berry Keto Overnight Oats
- Add 1/4 cup of mixed berries (blueberries, raspberries, strawberries) to the basic recipe.
- Top with additional berries and a sprinkle of chia seeds.
Cinnamon Roll Keto Overnight Oats
- Add 1/2 teaspoon of ground cinnamon and a pinch of nutmeg to the basic recipe.
- Drizzle with a keto-friendly cream cheese frosting (made with cream cheese, sweetener, and vanilla extract).
Keto Fudge Overnight "Oats"
- In addition to the vanilla version ingredients, add 2 tablespoons of cacao powder and 1 tablespoon of sunflower butter. Follow the same instructions as above.
- Optional toppings include shredded unsweetened coconut, cacao nibs, and strawberries.
Keto Pumpkin Spice Latte Overnight "Oats"
- Omit ⅓ cup (80 ml) of the coconut milk from the vanilla version and replace with ⅓ cup (80 ml) brewed coffee (decaf or regular).
- In addition to the ingredients above, add 2 tablespoons of canned pumpkin puree, and ¾ teaspoon pumpkin pie spice (or ½ teaspoon ground cinnamon, ¼ teaspoon ground nutmeg, and ⅛ teaspoon ground cloves). Follow the same instructions as above.
- Optional toppings include pecans, and ground cinnamon.
Tips and Tricks for Perfect Keto Overnight Oats
- Adjust the Liquid: The amount of liquid you need may vary depending on the consistency you prefer. Start with the recommended amount and add more as needed until you reach your desired thickness.
- Use a Jar or Container with a Lid: This makes it easy to store the overnight oats in the fridge and take them on the go.
- Soak for at Least 4 Hours: While you can technically eat keto overnight oats after just 30 minutes, soaking them for at least 4 hours or overnight allows the chia seeds to fully absorb the liquid and create a creamier texture.
- Meal Prep: Keto overnight oats are perfect for meal prepping. You can prepare several servings at once and store them in the fridge for up to 4 days.
- Warm or Cold: You can enjoy keto overnight oats straight from the fridge or warm them up in the microwave for a comforting warm breakfast. If warming, it is better to use more almond milk instead of yogurt if you want to thin it.
- Experiment with Flavors: Don't be afraid to experiment with different flavors and toppings to find your favorite combinations.
Can You Freeze Keto Overnight Oats?
Yes, it is possible to freeze keto overnight oats for up to 3 months. Divide the oatmeal into individual servings in a muffin tin, then place the pan in the freezer until they are hard. Pop them out and store the oatmeal in a large zipper-lock plastic bag or an airtight container in the freezer. In the morning, reheat in the microwave or oven when you’re ready for breakfast.
Nutritional Information
The nutritional information for keto overnight oats will vary depending on the specific ingredients and toppings you use. However, a basic serving of keto overnight oats made with the recipe above typically contains:
- Calories: Approximately 216 kcal
- Fat: 17g
- Total Carbs: 9g
- Fiber: 6g
- Net Carbs: 3g
- Protein: 8g
- Sugar: 1g
These macros make keto oats the best breakfast!
Read also: Healthy Chocolate Oats