Start your day with the comforting creaminess of traditional overnight oats—without the carb overload. This Keto-Friendly Blended “Overnight Oats” recipe delivers all the texture and flavor you love in a creamy, grab-and-go breakfast, using chia, flax, and coconut instead of high-carb grains. Ready in under 5 minutes (plus chilling), it’s perfect for busy mornings or post-workout refueling. For more easy, delicious keto breakfasts, check out the Ultimate Keto Recipe Cookbook, your go-to source for over 100 low-carb recipes that make healthy living simple and satisfying.
Why Choose Blended “Overnight Oats” on Keto?
Traditional overnight oats rely on rolled oats, which at ~27 g net carbs per ½ cup are too high for most low-carb diets. By swapping in chia seeds, ground flaxseed, and unsweetened coconut, we mimic the creamy mouthfeel and mild nutty flavor of oats—while keeping net carbs under 5 g per serving. Benefits include:
High Fiber & Healthy Fats: Chia and flax provide soluble fiber that slows digestion and MCTs that support ketone production.Sustained Energy: Healthy fats and moderate protein help curb mid-morning cravings and stabilize blood sugar.
Quick & Make-Ahead: Prep in 5 minutes the night before; blend each morning for a silky-smooth shake or enjoy straight from the fridge.
Customizable Flavors: Vanilla, cocoa, berries, or spices—tailor it to your taste and macros.
No Cooking Required: Zero stovetop time; perfect for dorm rooms, offices, or home.
This recipe proves that keto breakfast can be both indulgent and nutrient-dense, setting you up for a productive, energized day.
Also Read: Easy Keto Chocolate-Coated Pecans
Essential Ingredients & Their Keto Benefits
| Ingredient | Amount | Keto Benefit |
|---|---|---|
| Chia Seeds | 3 Tbsp | ~1 g net carbs per Tbsp; high in soluble fiber and Omega-3s; gelatinous texture mimics oats. |
| Ground Flaxseed | 3 Tbsp | ~0.5 g net carbs per Tbsp; adds fiber, ALA Omega-3s, and thickens mixture. |
| Unsweetened Coconut Flakes | ¼ cup | ~1 g net carbs per ¼ cup; adds creaminess and healthy MCT fats. |
| Almond Milk | 1 cup | ~1 g net carb; makes a smooth base without dairy. |
| Heavy Cream or Coconut Cream | 2 Tbsp | 0 g net carbs; boosts fat content for satiety and creaminess. |
| Low-Carb Sweetener | 1–2 Tbsp | Erythritol or monk fruit blend; zero net carbs for sweetness. |
| Vanilla Extract | 1 tsp | No carbs; enhances sweetness perception and flavor depth. |
| Protein Powder (optional) | 1 scoop (~25 g) | 1–2 g net carbs; adds 20–25 g protein to turn it into a meal replacement. |
| Cinnamon or Cocoa Powder | ½ tsp | 0 g carbs; adds flavor and antioxidants. |
| Salt | Pinch | Balances flavors and rounds out sweetness. |
Ingredient Spotlight
Chia Seeds: When soaked, chia swell into gel-like pearls, recreating the chewy texture of oats. Their fiber supports gut health and fullness.
Flaxseed: Ground flax offers a nutty undertone and thickens the mix; rich in lignans with antioxidant properties.Coconut Flakes: Unsweetened coconut adds tropical notes and healthy fats; choose finely shredded for best texture.
Cream: A tablespoon of heavy cream or coconut cream elevates richness, mimicking the mouthfeel of cooked oats.
Step-by-Step Preparation
Combine Dry Ingredients:
In a mason jar or sealable container, stir together 3 Tbsp chia seeds, 3 Tbsp ground flaxseed, and ¼ cup unsweetened coconut flakes.
Add Liquids & Flavor:Mix & Chill:
Blend for Creaminess (Optional):
Garnish & Enjoy:
Nutritional Breakdown (Per Serving)
Calories: ~300 kcal
Total Carbs: 10 gFiber: 7 g
Net Carbs: 3 g
Fat: 24 g
Protein: 8 g (or ~25 g with powder)
This profile—high fat, moderate protein, low net carbs—makes it a balanced keto breakfast that keeps you full until lunch.
Expert Tips for the Best Keto “Overnight Oats”
Use Fresh Seeds: Chia and flax lose gelling power over time; buy small quantities and store in the fridge for maximum freshness.
Shake Well: Chia tend to clump; shaking or stirring midway through chilling ensures even texture.Adjust Creaminess: For thicker “oats,” add an extra tablespoon of chia or flax. For a looser porridge, add more almond milk before serving.
Flavor Boosters: Infuse almond milk with a cinnamon stick or steep a chai tea bag before mixing for extra flavor layers.
Meal-Prep Jars: Make 3–4 jars at once for an entire week’s breakfasts. They keep well for up to 5 days in the fridge.
Keep It Cold: Always store jars on a fridge shelf (not the door) to maintain consistent chilling.
Prevent Bitterness: If using ground flax, taste first—older flax can develop a rancid flavor. Replace flax every 1–2 months.
Creative Flavor Variations
Mocha Morning: Add ½ tsp instant espresso powder and 1 Tbsp unsweetened cocoa powder to the mix—blend for a coffee-chocolate treat.
Berry Bliss: Stir in 2 Tbsp freeze-dried raspberry or blueberry powder, then top with fresh berries for color and antioxidants.Lemon Poppyseed: Replace vanilla with 1 tsp lemon zest and 1 tsp poppy seeds—bright, spring-ready flavor.
Pumpkin Spice: Mix in 2 Tbsp pumpkin puree, ½ tsp pumpkin pie spice, and a touch more sweetener for autumn vibes.
Peppermint Cocoa: Add ½ tsp peppermint extract and 1 Tbsp cocoa for a holiday twist—garnish with crushed sugar-free peppermint candies.
Each variation retains net carbs under 5 g per serving while keeping breakfast exciting.
Serving Suggestions
On-the-Go: Drink from a mason jar with a wide straw during your commute.
Parfait Style: Layer the overnight mixture with keto yogurt and berries in a glass for a brunch presentation.With Egg Bites: Pair with savory egg muffins for a balanced sweet-and-salty breakfast spread.
Snack Attack: Enjoy a small portion mid-afternoon for a quick energy boost.
Frequently Asked Questions
Q1: Can I make this dairy-free?
A: Yes—substitute heavy cream with full-fat coconut cream and use coconut milk instead of almond milk. Macros will shift slightly.
Q2: Will chia seeds expand too much?
A: They absorb up to 10× their volume—3 Tbsp chia in 1 cup liquid yields a pudding-like consistency. Add more liquid if you prefer a thinner texture.
Q3: Can I use hemp hearts?
A: Hemp seeds (hemp hearts) can replace up to half the chia/flax for protein and omega-3s, adding a nutty flavor and smooth texture.
Q4: How long does it keep?
A: Up to 5 days refrigerated. Flax may settle—stir before eating. Blended versions taste best within 24 hours.
Q5: Is it safe to eat raw flax?
A: Ground flaxseed is safe and beneficial; whole flax may pass undigested. Always use ground for nutrient absorption.
Q6: What if I don’t have a blender?
A: Skip the blending step; spoon the thickened mixture directly from the jar. It still tastes creamy thanks to the seeds.
Conclusion
This Creamy Blended Keto “Overnight Oats” recipe delivers all the comfort of classic oatmeal—silky texture, warming spices, and endless flavor variations—without the grains or sugar. With just 3 g net carbs per serving and simple pantry ingredients, it’s the ultimate make-ahead breakfast for anyone on a low-carb or ketogenic diet. Customize endlessly, prep in minutes, and wake up to a nourishing, satisfying meal that powers your morning. For more quick and delicious keto breakfasts, snacks, and desserts, don’t forget to explore the Ultimate Keto Recipe Cookbook—your essential guide to the best of low-carb living.
Disclaimer
This post contains affiliate links. If you purchase through the Ultimate Keto Recipe Cookbook link, I may earn a small commission at no extra cost to you. All opinions and recommendations are based on personal experience and research.