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 8 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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Balanced Keto Weekly Meal Plans
The Keto Diet by Leanne Vogel

Comments | Leave Your Comment

  1. Can you heat this? I like my oatmeal warm and no mention in your post or comments about warming it up.

    • You sure can! I haven’t tried it myself, but a commenter mentioned that it thinned the mixture out a bit. Just something to keep in mind!

  2. Can you replace something for the hemp hearts? Im active duty military and can’t use or digest any hemp products. Will pop positive on the random drug testing. States in the regulations to no use any hemp products

  3. WOW–I just tried the vanilla version of this recipe today. What a treat! Thanks for sharing!

    To note: I added no sweetener to mine, and I found it to be just deliciously sweet enough with the coconut milk. I also found that 90 minutes in the fridge was long enough for it to set up–no need to let it soak overnight, considering that the hemp doesn’t actually soak up the liquid (unlike oats), and the chia only needs a few minutes to gel. A few other tweaks: I stirred a little cinnamon and nutmeg into the coconut milk during preparation, then topped with chopped pecans before serving.

    This recipe is a great way to work a fair amount of hemp seeds into a meal, with a perfect balance of high fat, moderate protein, low carbs to boot. Thanks again for sharing your creativity and experience, Leanne.

    • Thanks for sharing, Jac! Super helpful tips. Sounds delicious with the cinnamon, nutmegs, and pecans! I’m so happy you enjoyed it :)

  4. The vanilla version is delicious and kept me full for a very long time! Plan on trying the fudge version, too. Thanks for a new addition to breakfast!

  5. I can not wait to try this.i have the manitoba harvest hemp pro 50, five bags, it’s the protein blend. Can i use this instead of the hemp hearts? One other thing, you suggest using liquid stevia with no alcohol, so if the stevia has organic alcohol is it going to kick me out of ketosis? Or possible hormonal imbalance? I just bought a bottle of trader joe’s organic liquid stevia , the ingredients are deionized water, organic stevia extract, stevia rebaudiana leaf, 11% organic alcohol. This comes in a 2 fluid ounce bottle.i have scoured your website regarding this question but could not find anything.

    • Hmm, I’m not sure that protein powder would work 1:1 in this recipe. If you try it, though, I’d love to know how it goes! It depends on the person, but if you’re worried that the alcohol is impacting your ketones, you could try testing them right before and right after you have the stevia. You may also find that the alcohol-free kind tastes better. I sure do!

  6. Are the nutritional facts for one serving or for the whole container? (You say it makes two servings, but the nutritional info doesn’t specify what amount it’s referring to.)

  7. Just ran across Leanne’s overnight “oats” recipe and funny enough…I’ve been making my own version for some time now: For one serving:
    – 1 cup almond milk
    – 1 tbsp each of:
    – hemp hearts
    – chia seeds
    – ground flax
    – shredded coconut
    – slivered almonds
    – vanilla, stevia and salt to taste

    I’m not keto so will add berries or sliced banana.


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