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Low-Carb Overnight Oatmeal

Published December 24, 2018 (Revised: October 04, 2019)
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

keto-oatmeal
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2018/12/keto-overnight-oatmeal.jpg" } }, "headline":"Low-Carb Overnight Oatmeal", "datePublished":"2018-12-24", "dateModified": "2019-10-04", "description":"Make mornings easy and healthy by making our quick, keto-friendly, low-carb overnight oats in advance. Just a few minutes gets you a delicious, nutritious breakfast to grab and go.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2018/12/keto-overnight-oatmeal.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "Can You Eat Oatmeal on a Low-Carb Diet?", "acceptedAnswer": { "@type": "Answer", "text": "Depending on your nutritional and weight loss goals, it might be okay to eat oatmeal on a low-carb diet. Done correctly, a low-carb diet still allows some room for healthy, nutrient-dense carbs—not empty carbs like refined white sugar, but power-filled carbohydrates that deliver essential vitamins and minerals alongside a burst of energy.<br />Carbohydrates are essential for your body to function, giving it energy and helping your body function at its best. According to the UK’s National Health Service, not all carbs are bad; you have to pay attention to the quality and quantity you’re getting. Moreover, one particular type of carb—fiber—can have a huge positive effect on your health. Studies have proven that getting enough dietary fiber can lower your risk of heart disease, control your blood sugar, and aid digestion and gut health. Fiber can even lower your risk of obesity.<br />Oats are a fantastic source of dietary fiber, with around 4 grams of fiber in each half-cup serving. That’s nearly 20% of your daily recommended allowance. <br />But keep in mind that those 4 grams are a fraction of the hefty 27 grams of total carbs in a serving of cooked oatmeal! If you’re going low-carb, oats can be a good choice for your daily carb allowance—just be sure to consciously choose lower-carb food options for the rest of the day to avoid disrupting your diet plans.<br />Meanwhile, if you’re following a stricter low-carb diet (and especially if going keto), you may want to avoid oats due to that high carb content. There’s a difference between going low-carb vs. keto, so do your research to decide which is right for you—and how oatmeal fits (or doesn’t) into that choice." } }, { "@type": "Question", "name": "Is Oatmeal OK for Keto?", "acceptedAnswer": { "@type": "Answer", "text": "Ordinary oatmeal isn’t a good option for anyone on a keto diet. Although oats are very healthy,6 their high carb count can blow your macros and throw you out of ketosis. Unless you’ve planned a cheat day, it’s best to get your breakfast cereal fix in a different way. <br />That’s where our low-carb, keto-friendly overnight porridge comes in! Not only is it easy and delicious—and simple to prepare ahead so that mornings go as smoothly as possible—but it slashes the carbs, helping you meet your nutrition and weight loss goals.<br />Traditional overnight oats with fruit and other add-ins will easily blow your diet plans; they have up to 50 grams of net carbs. Our keto version has just 10 grams of net carbs. <br />Better still, we’re not losing the valuable fiber this breakfast usually gains from oats. We’ve just chosen superfood seeds like chia and flax to give you that essential dose of fiber, with the added bonus of heart-healthy omega-3 fatty acids.<br />It’s a great way to start your day with a keto-friendly, tasty breakfast and make the most of your morning." } }] } </script> <script type="application/ld+json"> { "@context": "https://schema.org/", "@type": "Recipe", "name": "Low-Carb Overnight Oatmeal", "image": [ "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2018/12/keto-overnight-oatmeal.jpg" ], "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "datePublished": "2018-12-24", "description": "Make mornings easy and healthy by making our quick, keto-friendly, low-carb overnight oats in advance. Just a few minutes gets you a delicious, nutritious breakfast to grab and go.", "prepTime": "PT2M", "cookTime": "PT5M", "totalTime": "P7M", "keywords": "keto oatmeal, low carb, oatmeal, recipe, carb", "recipeYield": "1 serving", "recipeCategory": "Low Carb Dinner", "recipeCuisine": "American", "nutrition": { "@type": "NutritionInformation", "calories": "611 calories" }, "recipeIngredient": [ "2 tablespoons ground flax seed", "2 tablespoons chia seeds", "2 tablespoons unsweetened shredded coconut", "2 tablespoons granulated monk fruit sweetener", "1 cup unsweetened coconut milk", "2 tablespoons heavy cream", "Optional toppings" ], "recipeInstructions": [ { "@type": "HowToStep", "text": "In a jar or sealable container, add the flax seed, chia seeds, coconut, and monk fruit sweetener and mix well to combine." }, { "@type": "HowToStep", "text": "Add coconut milk and heavy cream and stir until well combined." }, { "@type": "HowToStep", "text": "Place in the refrigerator overnight." }, { "@type": "HowToStep", "text": "In the morning, remove from fridge and stir well." }, { "@type": "HowToStep", "text": "Add your toppings of choice and enjoy!" } ] }, </script> <article> <section> <p>Mornings are rough—you have to pry yourself from your cozy bed, take care of chores, and get yourself (and possibly the family) out the door in time to make it to work, school, etc. <a target="_blank" href="https://www.warriormade.com/content/diet/what-do-i-eat-for-breakfast-on-the-keto-diet" rel="noreferrer">Breakfast</a> can seem like the last thing you have time for—unless you plan ahead with a quick, easy option like overnight oatmeal.</p> <p>Our keto-friendly version won’t take up too much of your time the night before, but it <i>will</i> set your day up for success. It’s loaded with nutrients to give you the energy you need to rock out your work day, plus it slashes the carbs that might interfere with your healthy eating and weight loss goals. Win-win!</p> </section> <section> <h2>Can You Eat Oatmeal on a Low-Carb Diet?</h2> <p>Depending on your nutritional and weight loss goals, it might be okay to eat oatmeal on a low-carb diet. Done correctly, a low-carb diet still allows some room for healthy, nutrient-dense carbs—not empty carbs like refined white sugar, but power-filled carbohydrates that deliver essential vitamins and minerals alongside a burst of energy. </p> <p>Carbohydrates are essential for your body to function, giving it energy and helping your body function at its best. According to the <a target="_blank" href="https://www.nhs.uk/live-well/healthy-weight/why-we-need-to-eat-carbs/" rel="nofollow noreferrer">UK’s National Health Service</a>, not all carbs are bad; you have to pay attention to the quality and quantity you’re getting. Moreover, one particular type of carb—fiber—can have a huge positive effect on your health. Studies have proven that getting enough dietary fiber can lower your risk of heart disease<sup><a target="_blank" href="https://academic.oup.com/nutritionreviews/article-abstract/67/4/188/1901012" rel="nofollow noreferrer">1</a></sup>, control your blood sugar<sup><a target="_blank" href="https://care.diabetesjournals.org/content/29/4/775.short" rel="nofollow noreferrer">2</a></sup>, and aid digestion and gut health<sup><a target="_blank" href="https://www.mdpi.com/2072-6643/5/4/1417/htm?__hstc=3584879.1bb630f9cde2cb5f07430159d50a3c91.1522886401936.1522886401937.1522886401938.1&__hssc=3584879.1.1522886401939&__hsfp=1773666937" rel="nofollow noreferrer">3</a></sup>. Fiber can even lower your risk of obesity<sup><a target="_blank" href="https://academic.oup.com/nutritionreviews/article-abstract/59/5/129/1875096" rel="nofollow noreferrer">4</a></sup>.</p> <p>Oats are a fantastic source of dietary fiber, with around 4 grams of fiber in each half-cup serving. That’s nearly 20% of your daily recommended allowance. </p> <p>But keep in mind that those 4 grams are a fraction of the hefty 27 grams of total carbs in a serving of cooked oatmeal<sup><a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients" rel="nofollow noreferrer">5</a></sup>! If you’re going low-carb, oats can be a good choice for your daily carb allowance—just be sure to consciously choose lower-carb food options for the rest of the day to avoid disrupting your diet plans.</p> <p>Meanwhile, if you’re following a stricter low-carb diet (and especially if going keto), you may want to avoid oats due to that high carb content. There’s a difference between going <a target="_blank" href="https://www.warriormade.com/content/diet/low-carb-vs-keto" rel="noreferrer">low-carb vs. keto</a>, so do your research to decide which is right for you—and how oatmeal fits (or doesn’t) into that choice.</p> </section> <section> <h2>Is Oatmeal OK for Keto?</h2> <p>Ordinary oatmeal isn’t a good option for anyone on a keto diet. Although oats are very healthy,<sup><a target="_blank" href="https://www.researchgate.net/profile/David_Katz11/publication/242077067_A_Scientific_Review_of_the_Health_Benefits_of_Oats/links/5461382f0cf2c1a63bff8139/A-Scientific-Review-of-the-Health-Benefits-of-Oats" rel="nofollow noreferrer">6</a></sup> their high carb count can blow your <a target="_blank" href="https://www.warriormade.com/content/diet/why-you-should-be-calculating-your-macros" rel="noreferrer">macros</a> and throw you out of <a target="_blank" href="https://www.warriormade.com/content/diet/87-things-to-avoid-on-the-keto-diet" rel="noreferrer">ketosis</a>. Unless you’ve planned a <a target="_blank" href="https://www.warriormade.com/content/diet/cheating-on-keto" rel="noreferrer">cheat day</a>, it’s best to get your breakfast cereal fix in a different way.</p> <p>That’s where our low-carb, keto-friendly overnight porridge comes in! Not only is it easy and delicious—and simple to prepare ahead so that mornings go as smoothly as possible—but it slashes the carbs, helping you meet your nutrition and weight loss goals.</p> <p>Traditional overnight oats with <a target="_blank" href="https://www.warriormade.com/content/diet/can-you-have-fruit-on-keto" rel="noreferrer">fruit</a> and other add-ins will easily blow your diet plans; they have up to 50 grams of net carbs. Our keto version has just 10 grams of net carbs. </p> <p>Better still, we’re not losing the valuable fiber this breakfast usually gains from oats. We’ve just chosen superfood seeds like <a target="_blank" href="https://www.warriormade.com/content/diet/chia-seeds-vs-flax-seeds" rel="noreferrer">chia and flax</a> to give you that essential dose of fiber, with the added bonus of heart-healthy omega-3 fatty acids.<sup><a target="_blank" href="https://www.sciencedirect.com/science/article/abs/pii/S0021915007007344" rel="nofollow noreferrer">7</a></sup></p> <p>It’s a great way to start your day with a keto-friendly, tasty breakfast and make the most of your morning.</p> </section> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe"> <h2 itemprop="name">Low-Carb Overnight Oatmeal</h2> <div class="prep"> <span> <meta itemprop="prepTime" content="PT1M">Prep Time: 2 minutes</span> <span> <meta itemprop="cookTime" content="PT4M">Cooking Time: 5 minutes</span> <span> <meta itemprop="recipeYield">Serves: 1</span> </div> <h3>Ingredients:</h3> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">2 tablespoons ground flax seed </li> <li itemprop="recipeIngredient">2 tablespoons chia seeds </li> <li itemprop="recipeIngredient">2 tablespoons unsweetened shredded coconut </li> <li itemprop="recipeIngredient">2 tablespoons granulated monk fruit sweetener</li> <li itemprop="recipeIngredient">1 cup unsweetened coconut milk</li> <li itemprop="recipeIngredient">2 tablespoons heavy cream</li> </ul> <i>Optional toppings:</i> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">Unsweetened shredded coconut</li> <li itemprop="recipeIngredient">Pumpkin seeds</li> <li itemprop="recipeIngredient">Nuts (pecans, walnuts, macadamias, etc.)</li> <li itemprop="recipeIngredient">¼ teaspoon maple extract</li> <li itemprop="recipeIngredient">Cinnamon</li> </ul> <hr class="divider-50 divider-medium"> <h3>Instructions:</h3> <ol itemprop="recipeInstructions"> <li>In a jar or sealable container, add the flax seed, chia seeds, coconut, and monk fruit sweetener and mix well to combine.</li> <li>Add coconut milk and heavy cream and stir until well combined.</li> <li>Place in the refrigerator overnight.</li> <li>In the morning, remove from fridge and stir well.</li> <li>Add your toppings of choice and enjoy!</li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

611


Amount Per Serving

Total Fat

52.2g

Sodium

26mg

Carbohydrate

32g

Sugar

2g

Dietary Fiber

22.8g

Protein

13.3g


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Serves 1


Calories

611


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Amount Per Serving

Total Fat

52.2g

Sodium

26mg

Carbohydrate

32g

Sugar

2g

Dietary Fiber

22.8g

Protein

13.3g

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