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 11 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. Thank you Leanne the eggs was giving me diarrhea didn’t know what to have for breakfast your fudge Keto is great. Got no side effects using coconut milk , I warm up a few frozen strawberries then put them on top of cold fudge and its delicious. I feel full for hours finally a breakfast that is filling and delicious!

    • So glad you enjoyed this one! It can be tough to find yummy egg-free breakfasts ;)

  2. Hi Leanne, I’m so excited to try this recipe. Missing my overnight oats is about the only thing that threatens a keto lifestyle. Can I substitute peanut or almond butter for the sunflower butter in the chocolate version?

    • If you can’t find that brand, feel free to use any brand that you can find! Alternatively, you can try chopped nuts and/or seeds in place of the hemp.

  3. Hey Leanne,
    Can I add collagen powder for extra protein? Trying to get 30g protein in the AM.

  4. The kind of coconut milk used in this would be the kind that separates into cream and milk, right? Do you use all of it, or just the milk part? Also, does it need to be refrigerated beforehand?

    • Yes! I use all of it–just shake up the can before opening it to mix the cream and milk. You’ll want it at room temperature since it’s hard to mix when it’s cold.

  5. My husband can’t eat hemp hearts, is there a good substitute for them?

    Thank you!

  6. Hi Leanne, do you think the hemp hearts would work to make a bircher style muesli using your recipe? I really miss it but can’t have oats.

    • The links to the nutritional info are under the “notes” section of the recipe :)

  7. I was so excited to see all 3 of your recipes 4 “oats”, but the caloric amounts just kept climbing as I looked up each nutritional stats. Where would I be best to cut calories – decrease fat content in milk or would using hemp seeds instead of chia? Thanks!

    • Hi, Lori,

      It’s my understanding that these recipes are meant for those on a ketogenic diet, which is purposely high in fat (typically 70-80% fat). This recipe is meant to restrict carbs to avoid an insulin response, which is why a sugar substitute is used and oats (grains cause insulin responses) are not. The goal for this recipe is to have as high a fat content as possible while providing moderate protein and limited carbs.

    • It won’t set up well without full-fat coconut milk but if you’re fine with it being more liquidy, go for it!

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