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

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!

MY OTHER RECIPES

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)

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

Print

Course Breakfast

Prep Time 1 minute

Cook Time 4 minutes

Total Time 5 minutes

Servings 1 Serving

Calories 250 kcal

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

1. In a small mixing bowl, add your dry ingredients and mix well. 

2. 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. 

3. Add toppings/mix-ins of choice and enjoy. 

Recipe Notes

For overnight style/refrigerator oatmeal, add an extra 2 tablespoons of liquid. 

Low Carb Keto Oatmeal (Paleo, Vegan) can be made in advance- Refrigerate all portions. 

Nutrition Facts

Low Carb Keto Oatmeal (Paleo, Vegan)

Amount Per Serving (1 serving)

Calories 250 Calories from Fat 153

% Daily Value*

Total Fat 17g 26%

Total Carbohydrates 16g 5%

Dietary Fiber 15g 60%

Protein 8g 16%

Vitamin A 1%

Vitamin C 2%

Calcium 18%

Iron 24%

* Percent Daily Values are based on a 2000 calorie diet.

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