Recipes / Keto Recipes / Keto Overnight “Oats” with Coconut and Blueberries

Keto Overnight “Oats” with Coconut and Blueberries

Gone keto but still craving that morning oatmeal? We’ve found a fantastic oat replacement that contains omega-3 fats that give you a protein boost and has three net carbs. Now, that’s what we call keto-tastic!

The secret substitute for oats? Hulled hemp seeds. These wonderful little soft kernels from the cannabis plant are also sometimes called hemp hearts and have a delicious nutty flavor similar to pumpkin seeds.

By swapping these seeds for oats in an overnight oats recipe, you can keep keto and still enjoy a quick morning meal. It’s perfect for those days when you are short on time but still need to stay on track.

To maximize the absorption of the mineral content in hemp hearts (they contain zinc, iron, magnesium, and manganese), it’s best to prepare this recipe at least the night before and let the seeds start to sprout. But, unlike oats, hemp hearts don’t need to be cooked and are already tender, so if you wish you can whip up this recipe and eat it right away.

To up the fat content in this recipe, we use full-fat coconut milk, the kind that comes in the cans. You don’t need much because the hemp seeds don’t absorb a lot of liquid. However, we also recommend adding a splash of water to help the chia seeds do their gooey thing. Remember, because coconut milk contains saturated fat, it will get hard in the fridge. So the texture is optimal at room temperature.

One serving of this delicious concoction fits neatly into a small 8 oz mason jar. But don’t let the quantity fool you, it will keep your taste buds satisfied and your stomach full.

And, best of all, it only takes 5 minutes to put together. So, go ahead and make a few at a time — they will keep for 5 days in the fridge.

Keto Overnight “Oats” Recipe Macros

    • Calories: 618
    • Protein: 24g
    • Fats: 53g
    • Total Carbs: 12g
    • Net Carbs: 3g

3.88 from 8 votes

Keto Overnight Oats with Coconut and Blueberries

A new spin on traditional overnight oats, this Keto overnight oats recipe contains healthy fats, fiber, and flavor. You won’t even notice the oats are missing!

Course Breakfast
Cuisine American
Keyword gluten free breakfasts, keto overnight oats
Prep Time 5 minutes
Cook Time 4 hours
Total Time 4 hours 5 minutes
Servings 1
Calories 618 kcal
Author Kettle & Fire


  • 6 tablespoons hemp hearts
  • 2 tablespoons pecans roughly chopped
  • 2 teaspoons chia seeds
  • 1 teaspoon cinnamon ground
  • 5 tablespoons full-fat coconut milk
  • 2 tablespoons water
  • 1/2 teaspoon erythritol or 3 drops liquid stevia, optional for sweetness
  • 10 blueberries for garnish


  1. In an 8-ounce mason jar, mix in all the ingredients (minus the blueberries) with a spoon until thoroughly combined.

  2. Place in the refrigerator overnight, or for a minimum of 4 hours.
  3. Garnish with blueberries and enjoy.

Recipe Notes

Keto | Dairy Free | Gluten Free

Nutrition Facts
Keto Overnight Oats with Coconut and Blueberries
Amount Per Serving (1 cup)
Calories 618 Calories from Fat 477
% Daily Value*
Fat 53g82%
Saturated Fat 17g106%
Sodium 11mg0%
Potassium 256mg7%
Carbohydrates 12g4%
Fiber 9g38%
Sugar 3g3%
Protein 24g48%
Calcium 120mg12%
Iron 10.4mg58%
* Percent Daily Values are based on a 2000 calorie diet.

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