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 17 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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  1. Tried the vanilla version of this- so good! The first day I topped with coconut chips and macademia nuts, the second day with coconut chips and sugar free dark chocolate chips. Fantastic and so easy!

    • Oooh, macadamia and coconut, coconut and chocolate … sounds AMAZING! So glad you enjoyed, Jenevieve!

    • It should! It may be a bit grainier, though. Let me know how it turns out!

  2. Hi Leanne,
    The Vanilla keto oats was sooooo delicious! thank you for this beautiful discovery … but there seems to be an error in the calculation of nutritional values ​​for a portion of 300ml. If 75g of Manitoba Hemp Hearts Harves equals it alone (CarbManager) 442 cal / 25g prot / 37g fat …. how can you get a total of 408 calories for the whole recipe? Mine 300ml (same recipe with same ingredients and same portions) = 787 It’s a lot of difference. Did I’ve made a mistake? Regards and have a nice day

    • Hi Kristyne! The recipe actually makes two servings, which is why your calculations are showing double the calories!

  3. Unfortunately the hemp hearts have a naturally savory/ earthy flavor tha no amount of almond, coconut, cinnamon, cocoa, or sweetener masks for me. Thx for the recipes & the podcast Leanne :) but it looks like I’m still searching for a truer sub for oatmeal.

  4. Can I heat this up in the morning? I love warm””oatmeal”.

    • It’s meant to be eaten cold, but some commenters have said it tastes awesome when warmed up, though a bit thinner. Here’s a similar recipe that was designed to be enjoyed hot, if you want to give it a try!

  5. I’m definitely going to give this a try!!
    Should the chia seed be whole or can we use ground?

    • Hey Dulce! I use whole in this recipe, but you can use whichever you prefer! The measurement should be about the same, but I would use just a smidge less if you go for the ground variety.

      • Thanks Leanne.
        I’m loving your RV btw!!
        I so want to convince my husband to reno ours.

  6. So, for those like me allergic to coconut, can almond milk be substituted?

    • Hi Rebekah! Sure thing, just be sure to make up for the change in consistency with a bit of almond milk yogurt!

  7. Love the idea of overnight oats. I have an aversion to hemp hearts, what can I use as a replacement??? Also, with a history of breast cancer I do not use flax or chi seeds because they are estrogenic, any ideas for substitutes?