21 Keto Overnight Oats Recipes – No Sugar, Low Carb & Delicious!

This easy chia seed overnight oats recipe is the ultimate keto-friendly alternative to traditional oatmeal. It’s packed with fiber, omega-3s, and healthy fats — all from natural ingredients. Mix chia seeds with unsweetened almond milk, stevia, and a pinch of vanilla for a creamy, no-sugar, low carb breakfast. Perfect for weight loss and diabetic-friendly meal prep. Let it sit overnight and top with keto berries like raspberries or blackberries in the morning.

Say goodbye to carbs and hello to flavor! This recipe uses ground flaxseeds and full-fat coconut milk to mimic the texture of real oats — without the carb load. Add cinnamon, a dash of pink salt, and monk fruit sweetener for a delicious no sugar keto overnight oats recipe. Rich in healthy fats and great for digestion, this meal is ideal for keto dieters, PCOS management, and blood sugar control. You can also add a scoop of collagen peptides for protein.

Get your daily macros right with this high-protein, low carb overnight oats recipe made with hemp hearts. These tiny powerhouses are loaded with protein, fiber, and omega-3s. When soaked in unsweetened coconut milk or almond milk, they turn into a porridge-like consistency that’s perfect for keto meal prep. Add vanilla extract and erythritol to sweeten. This is the best oats alternative for keto lovers who want quick and nutritious breakfasts.

Craving oatmeal without the carbs? Try this rich and creamy keto overnight oats alternative using coconut flour. Just mix coconut flour with unsweetened almond milk, chia seeds, and keto sweetener. Let it thicken overnight and top with sugar-free strawberry jam or a few fresh blueberries. This meal is low carb, gluten-free, dairy-free, and perfect for busy mornings. Ideal for ketogenic, paleo, or diabetic diets.

Creamy, nutty, and totally low carb — this keto overnight oats recipe without oats uses chia seeds and unsweetened almond butter for a satisfying, high-fat, protein-rich breakfast. Add almond milk, cinnamon, and a pinch of salt for flavor balance. This combo keeps you full for hours and supports weight loss on keto. You can even meal prep a week's worth in mason jars!

Get an extra protein kick by adding full-fat Greek yogurt to your overnight oats base of flaxseed and chia. This creamy, thick, and gut-friendly meal is excellent for building muscle while staying in ketosis. Add a drizzle of sugar-free maple syrup and chopped walnuts for crunch. Perfect for fitness-focused keto followers and intermittent fasters.

This sugar-free keto breakfast tastes like dessert! Made with chia seeds, cinnamon, and a splash of vanilla extract, this low carb overnight oats recipe delivers all the flavor without any of the sugar or carbs. It’s naturally sweetened with stevia or monk fruit, and pairs beautifully with a few keto-friendly pecans. A comforting breakfast that's diabetic-safe and kid-approved.

Satisfy your chocolate cravings with this keto overnight oats dessert-style recipe! Mix unsweetened cocoa powder, chia seeds, peanut butter, and coconut milk. Use erythritol or monk fruit for sweetness. This no-sugar, low-carb breakfast feels indulgent while staying 100% keto-compliant. Great for a keto-friendly dessert or post-workout snack.

Supercharge your morning with this protein-packed keto overnight oats recipe using vanilla whey or plant-based protein. Chia seeds and crushed almonds give a satisfying texture, while unsweetened almond milk keeps it light. Add cinnamon or cacao for flavor. It’s great for fitness lovers, muscle building, and fat loss.

Bring cozy fall flavors to your breakfast with this delicious pumpkin-spiced overnight oats alternative! Mix pumpkin purée, chia seeds, coconut milk, and pumpkin spice seasoning. Add erythritol or stevia for sweetness. 🎃 This is a low-carb, gluten-free, sugar-free breakfast that smells and tastes like pumpkin pie!

Enjoy the classic taste of cinnamon without the carbs. These keto cinnamon chia overnight oats are sugar-free, loaded with fiber and healthy fats from chia seeds, almond milk, and a touch of monk fruit sweetener. This recipe is perfect for meal prepping a cozy, low carb breakfast that keeps you full and energized. Add a pinch of nutmeg or vanilla extract for a warm flavor profile. Great for fall mornings and keto-friendly comfort food lovers.

Boost your metabolism with these antioxidant-rich matcha keto overnight oats. Made with coconut milk, chia seeds, and ceremonial-grade matcha powder, this sugar-free breakfast supports fat burning and sustained energy. It’s a powerhouse for those following a ketogenic diet who crave variety. Top with unsweetened coconut flakes for extra flavor and texture.

Tropical flavors meet keto nutrition in these coconut lime overnight oats. Using shredded coconut, chia seeds, and lime zest, this dairy-free and sugar-free recipe is perfect for summer mornings. High in fiber and healthy fats, it helps support digestion while keeping your carbs in check. Pair with a few fresh mint leaves for a refreshing twist.

Perfect for autumn or any pumpkin lover, these pumpkin spice keto overnight oats are made with real pumpkin puree, chia seeds, almond milk, and pumpkin pie spice. This no sugar recipe offers cozy flavors and satisfying fiber. Add collagen peptides for a high-protein option. It's also a great Halloween or Thanksgiving morning meal prep idea!

This dessert-inspired low carb overnight oats recipe tastes like cheesecake but without the sugar or guilt. With lemon zest, cream cheese, almond milk, and chia seeds, this keto breakfast is creamy, tangy, and satisfying. It's ideal for a high-fat, low-carb meal prep option and gives you a fresh, vibrant morning flavor.

Inspired by the famous candy bar, these Almond Joy keto overnight oats combine shredded coconut, chopped almonds, sugar-free chocolate chips, and chia seeds. All the flavor, none of the carbs. It’s like having dessert for breakfast while staying fully keto-compliant. Use unsweetened almond milk for best results.

Caffeinate your morning with these mocha espresso keto overnight oats. Made with cold brew coffee, cacao powder, chia seeds, and coconut cream, this no sugar recipe delivers a bold flavor punch. It's perfect for busy mornings, especially for those who love coffee-based meal prep ideas on keto.

This fruity, creamy keto overnight oats recipe features real strawberries (or sugar-free freeze-dried berries), cream cheese, chia seeds, and almond milk. It's a decadent yet low-carb breakfast that feels comforting without the added sugar. Add some vanilla extract and monk fruit for a naturally sweet morning treat.

Bursting with flavor, these raspberry almond overnight oats use almond milk, chia seeds, and crushed raspberries. It's a tangy, nutty combination that’s perfect for low carb dieters who want a no sugar breakfast packed with antioxidants. Add crushed almonds or almond butter for an extra protein and fat boost.

Craving holiday flavors? Try these pecan pie-inspired keto overnight oats with crushed pecans, cinnamon, vanilla extract, chia seeds, and almond milk. Sweeten naturally with erythritol or monk fruit for a satisfying dessert-style breakfast that’s totally sugar-free and low carb.

A classic combination gets a keto makeover! These chocolate peanut butter overnight oats feature unsweetened cocoa powder, natural peanut butter, chia seeds, and almond milk. Rich, filling, and perfect for protein-packed breakfasts or post-workout keto meals. Add collagen for an added protein boost.