How many carbs are in keto overnight oats?

This recipe makes 2 servings, each with 4.7g net carbs (17.4g total carbs minus 12.7g fiber), 439 calories, 12.8g protein, and 36.6g fat — keeping it comfortably keto-friendly for breakfast.

Why are there no actual oats in this recipe?

Rolled oats are too high in carbs for keto, so this version uses chia seeds, hemp hearts, and coconut flakes to recreate the same thick, spoonable texture while keeping net carbs under 5g per serving.

Can I make this dairy-free?

Yes. Replace the heavy cream with 1/4 cup of full-fat canned coconut milk. The texture stays rich and creamy, and the carb count barely changes.

Keto Overnight Oats: 4.7g Net Carbs

Name: Keto Overnight Oats
Prep time: 5 min
Total time: 5 min
Yield: 2 servings
Cuisine: Keto
Ingredients: 4 tablespoons chia seeds; 4 tablespoons hemp hearts (shelled hemp seeds); 1/4 cup unsweetened coconut flakes; 1 1/2 cups unsweetened almond milk; 1/4 cup heavy cream; 2 tablespoons monk fruit erythritol blend (granulated); 1 teaspoon vanilla extract; 1/2 teaspoon ground cinnamon; 1 pinch fine sea salt; 1/4 cup fresh raspberries, for topping

Keto Overnight Oats

Creamy, no-cook overnight 'oats' built on chia, hemp hearts, and coconut instead of grains. At just 4.7g net carbs and 439 calories per serving, this make-ahead breakfast is ready after 5 minutes of prep and an overnight chill in the fridge.

Jordan Lee

Head of Nutrition · June 17, 2026

5 min

Prep

—

Cook

5 min

Ready in

Servings

Easy

Difficulty

Nutrition per serving

4.7g

Net carbs

12.7g

Fiber

17.4g

Total carbs

12.8g

Protein

36.6g

Fats

439

Calories

Per serving · makes 2. Values are estimates; brands vary.

breakfastmeal prepvegetariangluten freequick easy

These keto overnight oats give you that thick, creamy, spoon-coating breakfast you miss from grain-based oats — without the carb crash. Stir everything together at night and wake up to a ready-to-eat jar topped with fresh raspberries.

Ingredients

4 tablespoons chia seeds

4 tablespoons hemp hearts (shelled hemp seeds)

1/4 cup unsweetened coconut flakes

1 1/2 cups unsweetened almond milk

1/4 cup heavy cream

2 tablespoons monk fruit erythritol blend (granulated)

1 teaspoon vanilla extract

1/2 teaspoon ground cinnamon

1 pinch fine sea salt

1/4 cup fresh raspberries, for topping

Instructions

In a bowl or large jar, whisk together the almond milk, heavy cream, vanilla, cinnamon, monk fruit sweetener, and salt until the sweetener dissolves.

Stir in the chia seeds, hemp hearts, and coconut flakes until evenly combined and no dry clumps remain.

Wait 5 minutes, then stir again to break up any chia clumps that have started to gel.

Cover and refrigerate overnight, or at least 6 hours, until thick and pudding-like.

Divide between two jars or bowls, stir once more, and top each with fresh raspberries before serving.

Tips & notes

If it's thicker than you like in the morning, loosen it with a splash of almond milk and stir. Too thin? Stir in another teaspoon of chia and rest 10 minutes.

Swap raspberries for blackberries or a few sliced strawberries — keep the topping to about 2 tablespoons per serving to stay low-carb.

Keeps well, covered, in the fridge for up to 4 days. Add fresh berries just before eating rather than at prep time.

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Frequently asked questions

How many carbs are in keto overnight oats?: This recipe makes 2 servings, each with 4.7g net carbs (17.4g total carbs minus 12.7g fiber), 439 calories, 12.8g protein, and 36.6g fat — keeping it comfortably keto-friendly for breakfast.
Why are there no actual oats in this recipe?: Rolled oats are too high in carbs for keto, so this version uses chia seeds, hemp hearts, and coconut flakes to recreate the same thick, spoonable texture while keeping net carbs under 5g per serving.
Can I make this dairy-free?: Yes. Replace the heavy cream with 1/4 cup of full-fat canned coconut milk. The texture stays rich and creamy, and the carb count barely changes.