Free Printable: Low Carb & Keto Food List

• My Keto Overnight Oats Are The Ultimate Low Carb Meal Prep Breakfast
• Ingredients & Substitutions
• How To Make Keto Overnight Oats
• My Recipe Tips
• Keto Overnight Oats (+ 10 Flavors) Recipe card
• 10 Flavor Ideas
• Recipe Reviews

My Keto Overnight Oats Are The Ultimate Low Carb Meal Prep Breakfast

When I first cut carbs, I thought oatmeal was off the table — but these keto overnight oats changed everything. They’re just as creamy and cozy as the original. Here’s why you’ll love them:

• Creamy, chewy, and a little nutty – These have the perfect oatmeal-like texture with a nutty twist. This keto overnight oats recipe tastes surprisingly close to the real thing, without any actual oats or other grains!
• Simple, real food ingredients – Just 6 ingredients (plus salt), all easy to find and no weird fillers. I wanted something that feels homemade, not like it came from a packet.
• Low carb, keto friendly, and high protein – With just 2g net carbs and 11g protein per serving, this is a clean, filling breakfast that won’t spike your blood sugar. It’s gluten-free, too.
• Perfect for meal prep – Mix, chill, and done! Make a few jars at once, and you have your keto breakfast ready for the whole week.
• Endless flavors and toppings – I’ve got 10 different flavor and topping ideas , so you won’t get bored. 4 of them are in the picture above.

I like pairing these low carb overnight oats with a cup of bulletproof coffee , but they’re filling enough all on their own. Make them with me for a super easy breakfast you’ll actually look forward to!

Ingredients & Substitutions

Here I explain the best ingredients for my keto overnight oats recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Seeds – I use a combination of hemp hearts , golden flaxseed meal , and chia seeds to give these low carb overnight oats that soft, chewy vibe, thicken them, add flavor, and load them up with fiber. You can probably replace one type with another, but the texture might be a little different. I recommend this blend for the best texture.
• Unsweetened Almond Milk – The main liquid. Feel free to use either store-bought or homemade almond milk , or even another type of keto milk (like coconut or macadamia nut milk). Just make sure whatever you use has no added sugar. I don’t recommend dairy milk, as it’s not keto friendly.
• Heavy Cream – Makes it extra creamy! You can swap in full-fat coconut milk if you need a dairy-free option.
• Optional Add-Ins – It’s up to you, but I always add a little Besti sweetener (which dissolves easily without an aftertaste!) and sea salt to balance the flavor of my keto overnight oats.

How To Make Keto Overnight Oats

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the dry ingredients. Toss the hemp seeds, flaxseed meal, chia, sweetener (if using), and a pinch of salt into a jar. Give it a stir.
2. Add the liquids. Pour in the cream and milk. Stir again. (This process is a lot like chia pudding , but the combination of seeds makes the texture quite different.)
3. Chill. Pop a lid on the jar and stick it in the fridge for at least 4 hours — overnight is even better. Stir one final time just before serving. You can serve your keto overnight oats as is, or add toppings, which I highly recommend! I’ve got topping options below.

My Recipe Tips

• Use very small jars. This recipe is filling, so each serving is small. The ones in the pictures here are some old yogurt jars I had (haha), but these are the ones I usually use . They’re the perfect shape and it’s easy to eat right from the jar — no need to wash separate bowls.
• Grab a long spoon. I have these long stirring spoons and they make mixing way easier… plus, no more awkwardly trying to scoop from the bottom.
• You can serve these cold or warm. I usually eat keto overnight oats cold, but you can heat these if you want to. I also have another recipe for keto oatmeal if you want to make it warm to eat right away.
• Want an extra creamy texture + more protein? Stir in a spoonful of Greek yogurt, or even my keto yogurt . It makes the texture so rich.
• Bulk prep the dry mix to save time! Just multiply the servings on the recipe card below to how many you want to make, and mix only the dry ingredients. When you’re ready to meal prep the jars, just mix 2.5-3 tablespoons of the dry ingredients with 1/4 cup of liquid for 1 small serving — or double both the dry mix and liquid for a large serving.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Base recipe:

• 1/4 cup Hemp hearts ▢
• 1 tbsp Golden flaxseed meal ▢
• 1/2 tbsp Chia seeds ▢
• 1/4 cup Heavy cream ▢
• 1/4 cup Unsweetened almond milk (or coconut milk beverage for nut-free) ▢

Optional but recommended:

• 1 tbsp Besti Monk Fruit Allulose Blend ▢
• 1/8 tsp Sea salt ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a small jar , stir together the hemp seeds, flaxseed meal, chia seeds, Besti, and sea salt.
2. Stir in the cream and milk.
3. Cover the jar with a lid and refrigerate for at least 4 hours, or preferably overnight.
4. Stir well before serving. Enjoy plain, or top with add-ins (see blog post for flavor ideas).

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: ~1/2 cup, or 1/2 recipe

• Tips: Check out my recipe tips above to help you make and eat this recipe more easily.
• Flavors & toppings: See my topping ideas to turn these into different flavors. So many delicious options!
• Storage & meal prep: These keto overnight oats are perfect for making ahead, especially in these jars . Cover and refrigerate for up to a week.
• Freeze: It’s okay to freeze these after they have thickened overnight, but the texture will change a little. I like to freeze in these cube trays . Thaw in the refrigerator overnight again, and stir well before serving.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Overnight Oats

10 Flavor Ideas

Once your keto overnight oats are ready, the fun part begins — toppings! Here are some of my favorites to add:

• PB&J – Drizzle on peanut butter and a spoonful of sugar-free jelly . Almond butter works great, too! You can also use toppings similar to my regular peanut butter overnight oats .
• Maple Pecan – A drizzle of my keto maple syrup and some chopped pecans reminds me of sugar-free pecan pie .
• Almond Joy – Layer on coconut flakes, sliced almonds, and a few sugar-free chocolate chips .
• Strawberries & Cream – Fresh strawberries and a dollop of sugar-free whipped cream totally hit the spot.
• Lemon Poppy Seed – I mix in some extra Besti , lemon zest, and poppy seeds for a fresh, zippy flavor.
• Pumpkin Spice – Pumpkin puree + pumpkin pie spice + keto maple syrup = cozy breakfast vibes.
• Double Berry – Raspberries and blueberries make the easiest juicy topping.
• Coconut Vanilla – Swap the cream for coconut cream , add a splash of vanilla extract, and top with shredded coconut . Reminds me of coconut cake !
• Cinnamon Crunch – A sprinkle of cinnamon with sunflower seeds or pumpkin seeds adds the best little crunch to your keto overnight oats.
• Chocolate – Stir in 1/2 to 1 tablespoon of cocoa powder.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Overnight Oats (+ 10 Flavors)

These low carb, keto overnight oats are creamy, chewy, and perfect for meal prep. Simple ingredients, 2g net carbs, and 10 flavor options!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-overnight-oats/

Ingredients

Base recipe:

• 1/4 cup Hemp hearts
• 1 tbsp Golden flaxseed meal
• 1/2 tbsp Chia seeds
• 1/4 cup Heavy cream
• 1/4 cup Unsweetened almond milk (or coconut milk beverage for nut-free)

Optional but recommended:

• 1 tbsp Besti Monk Fruit Allulose Blend
• 1/8 tsp Sea salt

Instructions

1. In a small jar , stir together the hemp seeds, flaxseed meal, chia seeds, Besti, and sea salt.
2. Stir in the cream and milk.
3. Cover the jar with a lid and refrigerate for at least 4 hours, or preferably overnight.
4. Stir well before serving. Enjoy plain, or top with add-ins (see blog post for flavor ideas).

Maya’s Recipe Notes

Serving size: ~1/2 cup, or 1/2 recipe

• Tips: Check out my recipe tips above to help you make and eat this recipe more easily.
• Flavors & toppings: See my topping ideas to turn these into different flavors. So many delicious options!
• Storage & meal prep: These keto overnight oats are perfect for making ahead, especially in these jars . Cover and refrigerate for up to a week.
• Freeze: It’s okay to freeze these after they have thickened overnight, but the texture will change a little. I like to freeze in these cube trays . Thaw in the refrigerator overnight again, and stir well before serving.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• My Keto Overnight Oats Are The Ultimate Low Carb Meal Prep Breakfast
• Ingredients & Substitutions
• How To Make Keto Overnight Oats
• My Recipe Tips
• Keto Overnight Oats (+ 10 Flavors) Recipe card
• 10 Flavor Ideas
• Recipe Reviews

My Keto Overnight Oats Are The Ultimate Low Carb Meal Prep Breakfast

When I first cut carbs, I thought oatmeal was off the table — but these keto overnight oats changed everything. They’re just as creamy and cozy as the original. Here’s why you’ll love them:

• Creamy, chewy, and a little nutty – These have the perfect oatmeal-like texture with a nutty twist. This keto overnight oats recipe tastes surprisingly close to the real thing, without any actual oats or other grains!
• Simple, real food ingredients – Just 6 ingredients (plus salt), all easy to find and no weird fillers. I wanted something that feels homemade, not like it came from a packet.
• Low carb, keto friendly, and high protein – With just 2g net carbs and 11g protein per serving, this is a clean, filling breakfast that won’t spike your blood sugar. It’s gluten-free, too.
• Perfect for meal prep – Mix, chill, and done! Make a few jars at once, and you have your keto breakfast ready for the whole week.
• Endless flavors and toppings – I’ve got 10 different flavor and topping ideas , so you won’t get bored. 4 of them are in the picture above.

I like pairing these low carb overnight oats with a cup of bulletproof coffee , but they’re filling enough all on their own. Make them with me for a super easy breakfast you’ll actually look forward to!

Ingredients & Substitutions

Here I explain the best ingredients for my keto overnight oats recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Seeds – I use a combination of hemp hearts , golden flaxseed meal , and chia seeds to give these low carb overnight oats that soft, chewy vibe, thicken them, add flavor, and load them up with fiber. You can probably replace one type with another, but the texture might be a little different. I recommend this blend for the best texture.
• Unsweetened Almond Milk – The main liquid. Feel free to use either store-bought or homemade almond milk , or even another type of keto milk (like coconut or macadamia nut milk). Just make sure whatever you use has no added sugar. I don’t recommend dairy milk, as it’s not keto friendly.
• Heavy Cream – Makes it extra creamy! You can swap in full-fat coconut milk if you need a dairy-free option.
• Optional Add-Ins – It’s up to you, but I always add a little Besti sweetener (which dissolves easily without an aftertaste!) and sea salt to balance the flavor of my keto overnight oats.

How To Make Keto Overnight Oats

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the dry ingredients. Toss the hemp seeds, flaxseed meal, chia, sweetener (if using), and a pinch of salt into a jar. Give it a stir.
2. Add the liquids. Pour in the cream and milk. Stir again. (This process is a lot like chia pudding , but the combination of seeds makes the texture quite different.)
3. Chill. Pop a lid on the jar and stick it in the fridge for at least 4 hours — overnight is even better. Stir one final time just before serving. You can serve your keto overnight oats as is, or add toppings, which I highly recommend! I’ve got topping options below.

My Recipe Tips

• Use very small jars. This recipe is filling, so each serving is small. The ones in the pictures here are some old yogurt jars I had (haha), but these are the ones I usually use . They’re the perfect shape and it’s easy to eat right from the jar — no need to wash separate bowls.
• Grab a long spoon. I have these long stirring spoons and they make mixing way easier… plus, no more awkwardly trying to scoop from the bottom.
• You can serve these cold or warm. I usually eat keto overnight oats cold, but you can heat these if you want to. I also have another recipe for keto oatmeal if you want to make it warm to eat right away.
• Want an extra creamy texture + more protein? Stir in a spoonful of Greek yogurt, or even my keto yogurt . It makes the texture so rich.
• Bulk prep the dry mix to save time! Just multiply the servings on the recipe card below to how many you want to make, and mix only the dry ingredients. When you’re ready to meal prep the jars, just mix 2.5-3 tablespoons of the dry ingredients with 1/4 cup of liquid for 1 small serving — or double both the dry mix and liquid for a large serving.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Base recipe:

• 1/4 cup Hemp hearts ▢
• 1 tbsp Golden flaxseed meal ▢
• 1/2 tbsp Chia seeds ▢
• 1/4 cup Heavy cream ▢
• 1/4 cup Unsweetened almond milk (or coconut milk beverage for nut-free) ▢

Optional but recommended:

• 1 tbsp Besti Monk Fruit Allulose Blend ▢
• 1/8 tsp Sea salt ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a small jar , stir together the hemp seeds, flaxseed meal, chia seeds, Besti, and sea salt.
2. Stir in the cream and milk.
3. Cover the jar with a lid and refrigerate for at least 4 hours, or preferably overnight.
4. Stir well before serving. Enjoy plain, or top with add-ins (see blog post for flavor ideas).

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: ~1/2 cup, or 1/2 recipe

• Tips: Check out my recipe tips above to help you make and eat this recipe more easily.
• Flavors & toppings: See my topping ideas to turn these into different flavors. So many delicious options!
• Storage & meal prep: These keto overnight oats are perfect for making ahead, especially in these jars . Cover and refrigerate for up to a week.
• Freeze: It’s okay to freeze these after they have thickened overnight, but the texture will change a little. I like to freeze in these cube trays . Thaw in the refrigerator overnight again, and stir well before serving.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Overnight Oats

10 Flavor Ideas

Once your keto overnight oats are ready, the fun part begins — toppings! Here are some of my favorites to add:

• PB&J – Drizzle on peanut butter and a spoonful of sugar-free jelly . Almond butter works great, too! You can also use toppings similar to my regular peanut butter overnight oats .
• Maple Pecan – A drizzle of my keto maple syrup and some chopped pecans reminds me of sugar-free pecan pie .
• Almond Joy – Layer on coconut flakes, sliced almonds, and a few sugar-free chocolate chips .
• Strawberries & Cream – Fresh strawberries and a dollop of sugar-free whipped cream totally hit the spot.
• Lemon Poppy Seed – I mix in some extra Besti , lemon zest, and poppy seeds for a fresh, zippy flavor.
• Pumpkin Spice – Pumpkin puree + pumpkin pie spice + keto maple syrup = cozy breakfast vibes.
• Double Berry – Raspberries and blueberries make the easiest juicy topping.
• Coconut Vanilla – Swap the cream for coconut cream , add a splash of vanilla extract, and top with shredded coconut . Reminds me of coconut cake !
• Cinnamon Crunch – A sprinkle of cinnamon with sunflower seeds or pumpkin seeds adds the best little crunch to your keto overnight oats.
• Chocolate – Stir in 1/2 to 1 tablespoon of cocoa powder.