Low Carb Keto Overnight Oatmeal (Paleo, Vegan)
A quick and easy recipe for low carb keto overnight oatmeal made with flaxseed, chia seeds, and unsweetened coconut flakes! A low carb oatmeal alternative that is packed with protein, fiber and made with just 4 ingredients! Paleo, Vegan, Gluten Free
Want some delicious keto oatmeal flavors? You will love this keto cookie dough oatmeal, carrot cake overnight oats and chocolate oatless oatmeal!
Keto Overnight Oatmeal
The most popular recipe request I’ve had this year has been for a keto oatmeal substitute.
The internet is filled with n’oatmeal recipes (oatmeal minus the oats) but every single one I’ve seen has been made using egg/egg whites. While this is suitable for a ketogenic diet, I wasn’t a fan of the texture- It was simply too eggy!
I also wanted my oatless oatmeal to be vegan-friendly, so eggs were out of the question.
Ironically, my first cookbook has a baseline paleo oatmeal recipe, which I completely forgot about! I re-made it but made a few small tweaks to give it some extra texture and sweetness.
To make my keto low carb oatmeal, you only need 4 ingredients- Ground flax, chia seeds, unsweetened shredded coconut and a keto-friendly granulated sweetener of choice!
Making this keto low carb oatmeal can be done two ways-
Instant Low Carb Keto Oatmeal- Combine your ingredients, add liquids of choice, add toppings of choice, and enjoy.
Overnight Low Carb Keto Oatmeal- Prepare oatmeal as directed, with an extra 2 tablespoons of liquid. Let sit overnight and in the morning, either add more liquid (for a thinner oatmeal) or enjoy thick and hearty, with toppings of choice.
I’ve asked a few friends how sweet they like their oatmeal, and it ranges from super sweet (with added maple syrup or honey on top!) to naturally sweetened, with only berries or other fruits.
Included below are the best keto friendly sweeteners, but as a baseline, this oatmeal is sweet- The two tablespoons of sweetener can be reduced to adjust your taste buds.
The best keto friendly sweeteners
This ketogenic oatmeal recipe calls for granulated sweeteners of choice. The best keto friendly sweeteners I have found have either been monk fruit sweetener or swerve.
Neither of these leaves a bitter aftertaste and have a similar consistency to sugar.
In terms of liquid sweeteners, a monk fruit maple syrup would be perfect to drizzle over the top.
Is oatmeal ketogenic?
Oatmeal is not a ketogenic food, as it is based primarily off oats, which is mostly carbs. It also is grain-derived, making it unsuitable for a keto lifestyle.
Can you eat oatmeal on a low carb diet?
Generally, oatmeal isn’t something you’d consume on a low carb diet. Even when paired with a hefty dose of protein and fats, you’d still be left with between 25-50 grams of carbs per serving. That serving in itself can be one person’s carbohydrate allotment for the day.
Unsweetened or Sweetened Shredded Coconut
There is a big difference between sweetened VS unsweetened shredded coconut.
Unsweetened shredded coconut should only contain one ingredient- dried coconut flakes! Sweetened shredded coconut tends to be soaked in syrup prior to packaging. It is also very moist.
To keep this recipe low carb, keto and sugar free, you need to use unsweetened shredded coconut.
PS- Here is a teaser for an epic one to come soon!
More low carb keto breakfasts
- Fluffy Low Carb Keto Cinnamon Roll Pancakes
- Thick Fluffy Low Carb Keto Pancakes
- 2 Minute Flourless English Muffin
- Flourless Cinnamon Bun Breakfast Cake
Low Carb Keto Oatmeal (Paleo, Vegan)
Ingredients
- 2 tbsp ground flaxseed
- 2 tbsp chia seeds
- 2 tbsp unsweetened shredded coconut
- 2 tbsp granulated sweetener of choice
- 1/2 cup hot liquid of choice I used hot water
- 1/2 cup cold liquid of choice I used unsweetened coconut milk
Instructions
- In a small mixing bowl, add your dry ingredients and mix well.
- Add half a cup of hot water/liquid of choice and mix well- the mixture should be super thick. Add your cold liquid of choice and mix until a thick, creamy 'oatmeal' remains.
- Add toppings/mix-ins of choice and enjoy.
Notes
Nutrition
Whoa look at how much fiber is in one serving!!! 🙂 I agree with you about not being a big fan of “eggy” n’oatmeal….so I absolutely am so excited about this recipe!
I’m allergic to Sulphates – I have heard that flax seed can cause tummy trouble to people that are allergic to Sulphates. Do you know if this is correct or not as I haven’t had flax seed before?
No idea, it’s best to speak to a medical professional
Hello! I tried this recipe but it came out very runny and not creamy like an oatmeal. Should I let it rest some time?
Hi there! Than can sometimes happen if the shredded coconut is quite weak- Add extra chia seeds or let it sit longer.
How can I make this overnight oats?
It’s included in the post 🙂
Have mine in the fridge for tomorrow.
Yum!!!
So, I’m allergic to flax seed. what would you suggest as a replacement? Otherwise this non oat meal look really good. Perfect for us Type 2’s.
Thanks so much.
Hi Sarah- I haven’t tried myself but possibly hemp hearts or hemp seeds- Just add extra chia if it needs thickening 🙂
Mine definitely didn’t come out as thick and fluffy. ? Still tasted good though, I also didn’t find it filling.
Hi Andre! It sounds like the coconut flakes may be the issue- Different brands yield more watery/thicker results. Adding extra chia seeds help!
Turns out what I thought were flaked were actually shreds. Haha will try again with flakes.
That’s okay, hope it turns out 🙂
I had to adjust the amount of liquids added and over night I got a decent thickness.
Great to hear!
I am wondering if this has the same benefits as oatmeal, or if it is just yummy.
Everyone views benefits differently so hopefully there is something here for you 🙂
Can a bunch of this be made ahead of time and then eaten over the week?
Absolutely, just add extra milk/liquid in the morning 🙂
I just had it as breakfast for every day this week at work (with teaspoon of nut butter) – just perfect start of the day! Thanks for a great recipe! Lots of love from Czechia 😃
That sounds fabulous 🙂
Can you add protein powder to this?
YES! I have, but added way more milk to compensate 🙂
This looks really great! I have been wanting to try overnight oats for a while, but the carb content always stops me. My goal is for a low carb diet, not strictly paleo or keto. My question is about the calculations on the bottom. This recipe is really only 1g net carbs, right? Thats awesome! Thank you so much for sharing, I can’t wait to try it and make it a new breakfast staple.
Of course! Glad to hear it! 🙂
Love flax seed and chia seeds. I do not like sweet oatmeal – I trained myself to not eat refined sugar years ago. My secret oatmeal weapon is a pinch of salt or a little tab of butter. Yum. Makes all the difference. If I really want sweet, I throw in a few dried blueberries.
I’ll have to try it out 🙂 Thanks for the suggestion!
Mine came out runny, but otherwise I can so totally eat this! I couldn’t longer eat one more egg in the morning.. I love the fact is full of fiber! This with my morning coffee and I’m good to go. Thanks!!
Hi! sometimes add a little extra chia seeds if you prefer it thicker 🙂