When it comes to breakfast time, the options are endless! Savory eggs and bacon … or sweet french toast? Salty sausage … or sweet cinnamon rolls?

The great thing about breakfast is that you can customize it to work best for your health goals. In this blog post, we’re talking allll about keto overnight oats to spice up your morning routine just a little bit. ;)

Keto Overnight oats explained

You may have had hot oatmeal before but have never tried keto overnight oats. What are overnight oats, anyway? Overnight oatmeal is a no-cook method of making oatmeal. Instead of making the oatmeal in the microwave or on the stovetop, the raw oats soak in milk. 

Let’s learn all about keto overnight oats!

Overnight oats nutritional information

Oatmeal is a tasty superfood that is rich in antioxidants and fiber. Because oatmeal is so filling, it can aid in weight loss. Oatmeal is packed with nutrients like vitamin E, zinc, and iron. Plus, ½ cup of rolled oats includes 12.5 grams of protein.

Nutritionally, keto overnight oats and hot oatmeal aren’t that different, so they have the same benefits!

How can you prepare keto diet overnight oats?

Fortunately, keto diet overnight oats require very little equipment and don’t make a huge mess, unlike other pre-made meals! Here are the key steps:

Combine ingredients in a jar

Most people use jars like this to mix the oats and liquid. Jars are a great container for overnight keto oats because you can grab them and go on busy mornings!

The ingredients in keto overnight oats consist of liquid, rolled oats, seeds, and mix-ins (like fruit).

Put liquid into the mixture

Popular keto overnight oats liquid options are dairy milk or almond, cashew, oat, and coconut milk. The type of liquid selected really depends on the flavor you’re going for! If you love a slightly nutty taste, almond or cashew milk is a great option. For something that feels tropical, coconut milk does the trick.

If you like your overnight keto oats thick, add some Greek yogurt into the mix.

Cover and shake the jar

So you’ve combined all of your keto overnight oats ingredients into the jar … now what? Just cover your jar with a lid and shake or stir to combine! Then, place the jar of keto oats into the refrigerator to soak. 

Refrigerate the jar for 2-4 hours or overnight

When the oatmeal soaks, the liquid gets absorbed and makes the oatmeal soft enough to eat cold. It only takes 2 hours to make keto overnight oats … but since it’s such a popular breakfast item, people often leave it in the refrigerator overnight to wake up to in the morning.

Serve!

Morning has come around and it’s time to enjoy your keto overnight oats! Breakfast is served … sometimes in leisure as you read your morning newspaper. Or for busy mornings, during a commute or in the office.

How can you store overnight oats?

If you’re looking to make your keto overnight oats ahead of time, perhaps to have throughout the week, you may be wondering how long keto oats can be stored. Plus, how to store them in order to preserve flavor and freshness. We break that down below!

How long can you refrigerate overnight oats?

A great rule of thumb is that keto overnight oats can be refrigerated for up to five days. Food Network recommends keeping low-carb overnight oats in an airtight container, like a jar, to maintain freshness. So if you like to do your meal prep for the week on Sunday, the good news is that keto oats will last the entire week!

Can you freeze overnight oats?

Believe it or not, you can freeze keto overnight oats for up to 3 months! However, it’s recommended to store low-carb overnight oats in individual containers for easier grab-and-go meal prep.

There are a couple of guidelines to make frozen keto overnight oats as good as possible upon thawing. Toppings and liquids each respond differently to freezing, so don’t include mix-ins like fruit, nuts, and spices prior to freezing. Instead, add mix ins or toppings after you’ve thawed your frozen low-carb overnight oats. This helps make sure the ingredients don’t get soggy!

Are overnight oats keto-friendly?

While oatmeal is thought of as an overall healthy food, the high carb content means that oatmeal is not optimal for those on the keto diet looking to reach ketosis.

1/2 cup of rolled oats consists of 67 grams of carbs, normally a keto diet calls for 20 to 50 grams of carbs per day.

While traditional oatmeal is not keto diet friendly, tasty keto overnight oats are a healthy breakfast cuisine idea for those not on the keto diet.

Tasty toppings for tasty keto overnight oats 

What’s a bowl of oatmeal without its toppings on your keto breakfast recipes? Fortunately, there are many nutritious, delicious toppings that can be quickly prepped and added on top to your overnight oats.

Chia seeds

Have we mentioned how big of fans we are of chia seeds? This yummy little seed is filled with nutritional benefits .. and adds a nice crunch to any dish, too! Chia seeds are an amazing source of key minerals, including phosphorus, copper, selenium, iron, magnesium, calcium, and more. They also contain high amounts of fiber and omega-3 fatty acids and are rich in protein.

A perfect topping for your keto overnight oats!

Pumpkin seeds

Pumpkin seeds may be small, but they pack a real punch when it comes to nutritional value. Pumpkin seeds provide your body with healthy fats, magnesium, and zinc! They’re known to improve heart health, prostate health, and can even protect against some cancers.

Pecans or pecan butter

Pecans are high in monounsaturated fat, which is the healthy type of fat that helps lower levels of bad LDL cholesterol. They’re also an excellent source of calcium and potassium, which lower blood pressure.

If you like a little extra crunch on top of your low-carb overnight oats, pecans are a great go-to. But if you’re craving a creamier topping, pecan butter can still provide that rich nutty flavor! Either make pecan butter yourself or buy a trusted brand.

Berries

Blueberries, raspberries, and strawberries … oh my! The options are endless when it comes to adding berries on top of your low-carb overnight oats. Most notably, berries contain high levels of antioxidants, which minimize cell damage. Berries also have anti-inflammatory properties and can help defend your body against infection and injury.

Sugar free chocolate chips

Want an oatmeal topping that feels decadent but is actually quite good for you? Sugar free chocolate chips it is! While this overnight oat topping is certainly a little more decadent than other options on this list, we say why not?! With sugar free chocolate chips, you’ll get a dessert feeling without any of the added sugar.

If you’re looking for ways to change up your overnight oat toppings, you’ve come to the right place! We hope the ideas on this list leave you feeling inspired (and a little hungry ;) ) as you contemplate your next breakfast, more keto oatmeal and discover new keto diet recipes.

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