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!

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Looking for more recipes that use hemp hearts? If you have my digital programs, The Keto Beginning or Fat Fueled, I’ve included a bunch of ideas, from breakfast to dessert and beyond!

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 12 reviews
Keto Overnight “Oats”
Author: 
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)
Ingredients
Vanilla Keto Overnight Oats
Optional Toppings
Instructions
  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.
Notes
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

    • They’re in place mostly for texture and nutrition, but you can go without if you wish.

    • Hey Missy! Hemp hearts are also called shelled or hulled hemp seeds – it depends on the brand.

    • Hi Mary! Almond milk yogurt can be a great substitute that adds a little bit of nutty flavor!

    • Ripple milk is my favorite non-dairy milk. It’s plant-based and ZERO carbs for 8 oz. That’s zero TOTAL carbs.

    • Hi Cathy! Heavy whipping cream or yogurt work well as substitutes if you’re not allergic to dairy!

  1. Hi Leanne!
    You mention to eat this meal at night. Would this be a good carb up on those days when you need one?

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