Creamy Blended Keto “Overnight Oats” – An Easy Low-Carb Breakfast Recipe
Start your day with a creamy, satisfying breakfast that’s ready in minutes and fits perfectly into your keto lifestyle. This Keto-Friendly Blended “Overnight Oats” recipe recreates the comforting texture of traditional oats using chia seeds, flaxseed, and coconut, keeping net carbs under 5 grams per serving. With just 5 minutes of prep the night before, it’s ideal for busy mornings, post-workout meals, or a quick snack. Customize it with your favorite flavors, from mocha to berry, for endless variety. For more delicious low-carb recipes, explore the Ultimate Keto Recipe Cookbook, your essential guide to over 100 keto-friendly dishes that make healthy eating simple and enjoyable.
Why Choose Keto Overnight Oats?
In 2025, the keto diet remains a top choice for weight management and metabolic health, with trends highlighting convenience, plant-based options, and customization Cast Iron Keto, 2024. This low-carb overnight oats recipe checks all those boxes, offering a quick-prep breakfast that supports ketosis. Unlike traditional oats, which pack around 27 grams of net carbs per half-cup, this version uses nutrient-dense, low-carb ingredients to deliver a creamy texture with only 3 grams of net carbs. Here’s why it’s a game-changer:
- High in Fiber and Healthy Fats: Chia seeds and flaxseed provide soluble fiber for digestion and MCTs to boost ketone production.
- Sustained Energy: Healthy fats and moderate protein stabilize blood sugar, keeping you full and focused.
- Quick and Make-Ahead: Prep in 5 minutes and chill overnight for a grab-and-go meal.
- Customizable Flavors: Add vanilla, cocoa, or berries to suit your taste while staying keto-compliant.
- No Cooking Required: Perfect for dorms, offices, or homes without a stove.
- Dietary Flexibility: Easily adapted for dairy-free or vegan diets with coconut-based ingredients.
This recipe proves that a keto breakfast can be indulgent, nutrient-packed, and easy to prepare, aligning with the latest keto trends for busy lifestyles.
Also Read: Easy Keto Chocolate-Coated Pecans
Creamy Blended Keto “Overnight Oats”
Equipment
- Mason jar or sealable container (8–12 oz)
- Spoon or blender (optional)
- Measuring spoons and cups
Ingredients
- 3 Tbsp Chia Seeds High fiber, creates gel-like texture
- 3 Tbsp Ground Flaxseed Adds fiber and thickens mixture
- 1/4 cup Unsweetened Coconut Flakes Adds creaminess and MCT fats
- 1 cup Unsweetened Almond Milk Low-carb liquid base
- 2 Tbsp Heavy Cream or Coconut Cream Adds richness and fat
- 1-2 Tbsp Low-Carb Sweetener Erythritol or monk fruit; adjust to taste
- 1 tsp Vanilla Extract Flavor enhancer
- 1/2 tsp Cinnamon or Cocoa Powder Optional, for flavor
- pinch Salt Balances sweetness
- 1 scoop Protein Powder (optional) Adds protein; 1–2 g net carbs per scoop
Instructions
- In a mason jar or sealable container, combine chia seeds, ground flaxseed, and coconut flakes.
- Add almond milk, heavy or coconut cream, low-carb sweetener, vanilla extract, cinnamon or cocoa powder, and a pinch of salt. Add protein powder if using.
- Secure lid and shake vigorously or stir well to combine.
- Refrigerate for at least 4 hours or overnight, stirring once halfway through to prevent clumps.
- (Optional) For a smoothie-like texture, blend the chilled mixture with ice cubes for 20–30 seconds.
- Serve cold or let sit at room temperature for 5 minutes to soften. Garnish with keto-friendly toppings if desired.
Notes
Nutrition (per serving approx.)
| Nutrient | Amount | Unit | Notes |
|---|---|---|---|
| Calories | 300 | kcal | Varies with optional protein powder |
| Total Carbohydrates | 10 | g | Includes fiber |
| Fiber | 7 | g | |
| Net Carbohydrates | 3 | g | Total carbs minus fiber |
| Fat | 24 | g | |
| Protein | 8–25 | g | Depending on protein powder use |
Key Ingredients and Their Keto Benefits
The success of this recipe lies in its carefully selected, low-carb ingredients that mimic the texture of oats while delivering health benefits. Here’s a breakdown:
| Ingredient | Amount | Keto Benefit |
|---|---|---|
| Chia Seeds | 3 Tbsp | ~1 g net carbs per Tbsp; high in fiber and omega-3s; creates a gel-like texture. |
| Ground Flaxseed | 3 Tbsp | ~0.5 g net carbs per Tbsp; rich in fiber and ALA omega-3s; thickens the mixture. |
| Unsweetened Coconut Flakes | ¼ cup | ~1 g net carbs; adds creaminess and MCTs for ketosis support. |
| Unsweetened Almond Milk | 1 cup | ~1 g net carb; provides a smooth, low-carb base. |
| Heavy Cream or Coconut Cream | 2 Tbsp | 0 g net carbs; boosts fat content for satiety and richness. |
| Low-Carb Sweetener | 1–2 Tbsp | Zero net carbs (erythritol or monk fruit); adds sweetness without sugar. |
| Vanilla Extract | 1 tsp | No carbs; enhances flavor depth. |
| Protein Powder (optional) | 1 scoop (~25 g) | 1–2 g net carbs; adds 20–25 g protein for a meal replacement option. |
| Cinnamon or Cocoa Powder | ½ tsp | 0 g carbs; provides antioxidants and flavor. |
| Salt | Pinch | Balances sweetness and enhances overall flavor. |
Ingredient Spotlight
- Chia Seeds: A keto superfood, chia seeds offer 1 gram of net carbs per tablespoon and 11 grams of fiber per ounce, promoting digestion and fullness. They’re also rich in omega-3 fatty acids, which may reduce inflammation and support heart health Groovy Keto, 2023.
- Ground Flaxseed: With just 0.5 grams of net carbs per tablespoon, flaxseed adds a nutty flavor and thickens the mixture. Its lignans and ALA omega-3s provide antioxidant and anti-inflammatory benefits.
- Unsweetened Coconut Flakes: These deliver a tropical note and MCTs, which your body converts into ketones for energy. Opt for finely shredded flakes for a smooth texture.
- Heavy Cream or Coconut Cream: These add richness and fat, ensuring satiety. Coconut cream is a great dairy-free alternative that maintains the creamy mouthfeel.
Choose high-quality, unsweetened ingredients, and check labels to avoid hidden sugars. Store flaxseed in the fridge to prevent rancidity.
How to Make Keto Overnight Oats: Step-by-Step Guide
This make-ahead keto breakfast is simple to prepare and requires no cooking. Follow these steps:
- Combine Dry Ingredients: In a mason jar or sealable container, mix 3 tablespoons of chia seeds, 3 tablespoons of ground flaxseed, and ¼ cup of unsweetened coconut flakes. Stir to ensure even distribution.
- Add Liquids and Flavor: Pour in 1 cup of unsweetened almond milk and 2 tablespoons of heavy cream (or coconut cream for dairy-free). Add 1–2 tablespoons of low-carb sweetener, 1 teaspoon of vanilla extract, a pinch of salt, and optional ½ teaspoon of cinnamon or cocoa powder. If using protein powder, add 1 scoop for extra protein.
- Mix and Chill: Secure the lid and shake vigorously for 30 seconds, or stir well. Refrigerate for at least 4 hours, ideally overnight, allowing the seeds to absorb the liquid and create a thick, oatmeal-like texture. Stir halfway through chilling to prevent clumping.
- Optional Blending: For a smoothie-like consistency, blend the chilled mixture with a few ice cubes for 20–30 seconds until smooth. Pour back into the jar or a glass.
- Garnish and Serve: Top with keto-friendly options like raspberries, blackberries, chopped almonds, or sugar-free whipped cream. Serve cold or let sit at room temperature for 5 minutes for a softer texture.
Tips for Success:
- Use a blender bottle or jar with a tight lid for easy mixing.
- Store jars on a refrigerator shelf (not the door) for consistent chilling.
- Prep 3–4 jars at once for a week’s worth of breakfasts, as they keep for up to 5 days.
Nutritional Breakdown (Per Serving)
Here’s the approximate nutritional profile for one serving:
- Calories: ~300 kcal
- Total Carbs: 10 g
- Fiber: 7 g
- Net Carbs: 3 g
- Fat: 24 g
- Protein: 8 g (or ~25 g with protein powder)
Note: Values may vary slightly based on specific brands and optional ingredients. This high-fat, low-carb profile aligns with keto principles, keeping you full and energized.
Expert Tips for Perfect Keto Overnight Oats
Maximize flavor and texture with these tips:
- Fresh Ingredients: Chia and flaxseed lose gelling power over time. Store in the fridge and replace flax every 1–2 months to avoid bitterness.
- Prevent Clumping: Shake or stir the mixture well after combining and again after 2–3 hours of chilling.
- Adjust Consistency: For thicker oats, add an extra tablespoon of chia or flax. For a thinner texture, stir in 1–2 tablespoons of almond milk before serving.
- Flavor Infusions: Steep almond milk with a cinnamon stick or chai tea bag for 10 minutes before mixing for a unique twist.
- Blending Tip: Use a high-speed blender for a smooth texture, but avoid over-blending to retain some thickness.
- Storage: Use 8–12 oz mason jars for easy prep and portability Wholesome Yum, 2021.
Creative Flavor Variations
Keep your keto breakfast exciting with these low-carb flavor ideas, all under 5 grams of net carbs:
- Mocha Morning: Mix in ½ teaspoon instant espresso powder and 1 tablespoon unsweetened cocoa powder. Blend for a coffee-chocolate treat, topped with sugar-free whipped cream.
- Berry Bliss: Add 2 tablespoons of freeze-dried raspberry or blueberry powder, and garnish with fresh berries for antioxidants and color.
- Lemon Poppyseed: Swap vanilla for 1 teaspoon lemon zest and 1 teaspoon poppy seeds for a bright, refreshing flavor.
- Pumpkin Spice: Stir in 2 tablespoons of pumpkin puree and ½ teaspoon pumpkin pie spice for a cozy fall vibe.
- Matcha Green Tea: Add 1 teaspoon of matcha powder for an antioxidant boost and subtle green tea flavor. Top with coconut flakes.
These variations ensure your breakfast stays fresh and exciting while adhering to keto guidelines.
Serving Suggestions
Enjoy this versatile recipe in various ways:
- On-the-Go: Sip through a wide straw from a mason jar for a quick commute meal.
- Parfait Style: Layer with full-fat Greek yogurt and berries for a brunch-worthy presentation.
- Balanced Meal: Pair with keto egg muffins or bacon for a sweet-and-savory combo.
- Snack Option: Enjoy a smaller portion as a mid-afternoon energy boost.
- With Bulletproof Coffee: Serve alongside bulletproof coffee for a high-fat, energizing start.
Frequently Asked Questions
Can I make this dairy-free?
Yes, use full-fat coconut cream instead of heavy cream and coconut milk instead of almond milk. This keeps the recipe creamy and keto-friendly.
Can I use different milks?
Coconut milk, macadamia nut milk, or hemp milk are great unsweetened, low-carb alternatives. Always check for no added sugars.
What if I don’t have chia seeds?
Replace chia with extra flaxseed or hemp hearts, but note the texture may be less gel-like. Adjust liquid for desired consistency.
How long do these oats last?
They stay fresh in the fridge for up to 5 days. Stir before eating, as flaxseed may settle. Blended versions are best within 24 hours.
Can I make it nut-free?
Use coconut or hemp milk instead of almond milk, and avoid nut-based toppings. Coconut cream works as a nut-free alternative to heavy cream.
Is raw flaxseed safe?
Ground flaxseed is safe and nutritious, providing fiber and omega-3s. Whole flaxseeds may pass undigested, so use ground for maximum benefits.
Can I boost protein without powder?
Add a tablespoon of full-fat Greek yogurt or cottage cheese for 5–8 grams of protein, but monitor carbs, as they may add 1–2 grams.
Why This Recipe Works for Keto
The ketogenic diet, popular in 2025 for weight loss and metabolic health, relies on low-carb, high-fat foods to maintain ketosis, where the body burns fat for fuel Healthline, 2025. With only 3 grams of net carbs and 24 grams of fat per serving, this recipe supports ketosis while providing fiber for digestion and MCTs for ketone production. The optional protein powder caters to those following targeted keto for athletic performance, making it a versatile choice.
Elevate Your Keto Journey
Ready to make your keto lifestyle even more delicious? The Ultimate Keto Recipe Cookbook is packed with over 100 low-carb recipes, from breakfasts to desserts, designed to keep you satisfied and on track. Whether you’re new to keto or a seasoned pro, this cookbook offers creative ideas to make every meal a delight. Grab your copy today and transform your kitchen into a keto haven!
Conclusion
This Creamy Blended Keto “Overnight Oats” recipe delivers the comforting texture of oatmeal without the carbs, making it a staple for your keto diet. With just 3 grams of net carbs, it’s packed with fiber, healthy fats, and endless flavor possibilities to keep your mornings exciting. Prep it in minutes, customize it to your taste, and enjoy a nutrient-dense breakfast that fuels your day. For more low-carb inspiration, dive into the Ultimate Keto Recipe Cookbook and discover a world of keto-friendly dishes.
Disclosure: This post includes affiliate links. If you purchase through these links, I may earn a small commission at no additional cost to you. All recommendations are based on my own experience and research, ensuring authentic advice for your keto journey.
