Keto Overnight “Oats”: 3 Flavors (oat-free, paleo, sugar-free, dairy-free + vegan)

3 keto overnight “oats” recipes: pumpkin spice latte, vanilla, and fudge #keto #lowcarb #highfat #vegan #paleoPerfect overnight oats, without the oats! These keto-friendly, low-carb paleo bowls have all the flavor of your favorite overnight oat recipe, without the grains. Made with Manitoba Harvest Hemp Hearts.

If you missed it, I love using Manitoba Harvest Hemp Hearts as a replacement for oats. I did it with this keto grain-free porridge, these keto fudge bars, these keto rum balls, and now, it’s on to overnight oats!

If you’re not familiar with overnight oats, I’m explaining what they are as well as showing you how to make them, in the following step-by-step video.

I love Manitoba Harvest Hemp Hearts for their versatility, fiber, and fat content. For keto, you really can’t go wrong.

3 keto overnight “oats” recipes: pumpkin spice latte, vanilla, and fudge #keto #lowcarb #highfat #vegan #paleo

Of the omega-rich seeds (hemp, chia, and flax), hemp is great because it doesn’t get gummy like chia and flax does. Because of it’s shape, which reminds me of a rolled oat, it makes a wonderful 1 to 1 replacement in your favorite oat-based recipes.

3 keto overnight “oats” recipes: pumpkin spice latte, vanilla, and fudge #keto #lowcarb #highfat #vegan #paleo

Even more in love with hemp now that I know I can make overnight oats with them! And, there are so many different flavors. Check below where I’ve shared 3 keto overnight oat recipes with you – vanilla, fudge and (my personal favorite because PUMPKIN), pumpkin spice latte.

3 keto overnight “oats” recipes: pumpkin spice latte, vanilla, and fudge #keto #lowcarb #highfat #vegan #paleo

4.9 from 10 reviews
Keto Overnight “Oats”
Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Sugar-free, Corn-free *option*, Grain-free, Nut-free *option*, Egg-free, Low-Carb, Keto
Prep time: 
Total time: 
Serves: 2
Missing your oat-filled overnight oat bowls? If so, you’re going to love this keto-friendly, low-carb, paleo version of the infamous, “overnight oats”! Made perfect with Hemp Hearts, these grain-free breakfast bowls are a total win in my book. Just soak overnight, and enjoy in the morning, adding an extra splash of milk before consuming. I found that the fudge overnight oats required the most extra liquid to get things going.

I prefer this breakfast with erythritol, but if you are sensitive to corn, you may react to erythritol in which case, you could use liquid stevia. If you have another favorite sugar-free alternative, do it up!

Makes 1 ¼ cup (300 ml)
Vanilla Keto Overnight Oats
Optional Toppings
  1. Add all ingredients to a 12 fl. oz. (350 ml), or larger container with a lid. Stir until combined. Cover and set in the fridge overnight, for at least 8 hours.
  2. The following day, add additional milk until desired consistency is reached.
  3. Divide between two small bowls, add toppings if desired, and enjoy.
  4. Variation: Keto Fudge Overnight “Oats”. In addition to the ingredients in the Vanilla version above, 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.
  5. Variation: 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.
For potential leftovers, store in an airtight container in the fridge for up to 2 days.

View Nutrition Information for Keto Overnight Oats: vanilla flavor, fudge flavor, or pumpkin spice latte flavor (once on page, scroll down)

3 keto overnight “oats” recipes: pumpkin spice latte, vanilla, and fudge #keto #lowcarb #highfat #vegan #paleoDo you have an all-time favorite overnight oat recipe that you used to prepare, but haven’t since going grain-free? Share it in the comments below! I’m 100% confident that your flavor combination will work with the vanilla/base recipe. How very exciting!

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Comments | Leave Your Comment

  1. Hello!

    Mine came out runny (after 11 hours in the fridge). Any ideas as to where I might be off?

    I used the So delicious diary fee coconut milk as a sub (maybe too much although I followed the recipe) and I used a ground chia / flax blend instead of the chia.

    Thanks for any help!

    • Uh oh! Was your coconut milk full-fat from the can? If you use the everyday drinking kind from the carton, it probably won’t be thick enough.

    • If they’re hulled, yes! Hemp hearts and hulled hemp seeds are the same thing.

  2. What brand of canned coconut milk do you use? Does it actually say full fat?? I’ve looked and can’t find. I have canned coconut cream and milk, but not sure that it’s full fat.

    • I use this kind. It may not say full-fat, but it should not say “light” or “lite.” Coconut cream is usually just the cream from the coconut milk, so it will be even higher fat than full-fat.

  3. Hi Leanne!
    I’m pretty sensitive to coconut – really a pain in the butt for trying keto recipes – would you suggest hemp milk as a substitute for the coconut milk?

    • You bet! Since it’s not as high-fat as canned coconut milk, this recipe may not turn out as thick as it should, but I’m sure it will still taste delicious :)

  4. I am so excited about this! I have missed my overnight oats so much…going to make some right now!!

  5. First time having hemp. So good, thanks for sharing! Great morning substitute!

  6. Are you using canned coconut milk or is coconut milk from the carton ok?

    • I used canned coconut milk. Feel free to use coconut milk from the carton, but it won’t be as creamy/thick and it will be lower in fat.

  7. Can you use something else for the chia seeds to thicken the cereal? I have done some research and they are saying that you should stay away from chia seeds and flaxseed due to spiking estrogen levels. I want to stay away from these seeds but I don’t know what to use as the thickening agent without them. Any ideas? Thanks for all your great recipes.

    • I haven’t tried it but I think it would work to use a few tablespoons of nut/seed butter. I’d love to know how it goes if you try it!

  8. Will you please tell me what the net carbs are for each recipe?

    • Here’s the nutritional info for the vanilla, fudge, and pumpkin (once on the page, scroll down). For all of my recipes, you can always find a link to the nutritional information below the “notes” section of the recipe.

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