Are overnight oats keto friendly? – Calories, Nutrition and Keto Recipes

Are overnight oats Keto-Friendly?

Overnight oats are not typically considered keto-friendly. The ketogenic diet severely restricts carbohydrate intake in order to force the body to use fat for fuel instead of glucose. Overnight oats, being a grain-based food, is naturally high in carbohydrates making it not an ideal choice for a strict ketogenic diet.

Nutritional Facts About overnight oats

Overnight oats are packed with nutrients. They are particularly high in dietary fiber, which aids in digestion. They contain good amounts of vitamins and minerals including, but not limited to, B-vitamins, Iron, and Zinc.

What is the Average Weight?

The average weight of an overnight oats serving is around 230 grams (8 ounces), but this could vary depending on the additional ingredients used (such as fruits, seeds, and yogurt).

Additional Information About overnight oats

Overnight oats are rich in fiber and protein. They also contain a type of fiber known as beta-glucan, which can help to lower cholesterol levels. They are also a good source of important minerals like manganese and phosphorus. Being rich in antioxidants, they can help reduce inflammation and boost heart health.

Other Foods To Match With

Overnight oats are often paired with fruits, nuts, and seeds for added taste and nutrition. Fresh berries, bananas, chia seeds, flax seeds, almond slices, and honey are popular add-ons. Complementing overnight oats with these ingredients not only adds flavor and texture but also boosts the nutritional profile of your meal. However, for ketogenic diet followers, matching with low-carb fruits, nuts, and seeds would be more advisable to maintain ketosis.

8 Famous Keto-Friendly Dishes To Try

Overnight oats are not traditionally keto-friendly, mainly due to their high carbohydrate content. However, with a few modifications, you can make keto-friendly alternatives using chia seeds or hemp seeds as replacements for the oats. Here are some alternative keto-friendly “oat” recipes you can try:

1. Keto Overnight “Chia Oats”

This recipe uses chia seeds instead of oats to mimic the creamy texture of traditional overnight oats. Combined with almond milk, vanilla extract, and your favorite sugar-free sweetener, you’ll have a delicious, keto-friendly breakfast ready to go in the morning.

2. Keto Overnight “Hemp Oats”

Hemp seeds are low in carbs and high in protein and fiber, making them a great choice for a keto version of overnight oats. Soak them in coconut milk overnight, and in the morning, add a handful of mixed berries and some almond butter for a nutrient-dense, satisfying breakfast.

3. Cinnamon Roll Keto “Oats”

Replacing the oats with flaxseeds, this recipe mimics the comforting flavors of a cinnamon roll. It combines ground flaxseeds with heavy cream, cinnamon, vanilla extract, and a sugar substitute, resulting in a creamy, hearty meal perfect for colder mornings.

4. Chocolate Peanut Butter Overnight Keto “Oats”

This recipe utilizes chia seeds and unsweetened cocoa powder for a rich, chocolaty breakfast that’s keto-friendly. With the addition of natural peanut butter, you’ll be enjoying a protein-rich, scrumptious breakfast that keeps you full and satisfied.

5. Nutty Almond Keto Overnight “Oats”

By combining flaxseeds, chia seeds, and crushed almonds with almond milk, this recipe is low in carbs and high in fiber. Its subtle sweetness and nutty flavor make this a delightful start to your day.

6. Pumpkin Spice Keto Overnight “Oats”

Embrace the flavors of fall anytime with this pumpkin spice inspired recipe. Using chia seeds and pumpkin puree, it’s a low-carb alternative to traditional overnight oats, offering a good dose of fiber, antioxidants, and satisfying flavors.

7. Berry Blast Keto Overnight “Chia Oats”

Berries are a great low-carb fruit choice and this recipe combines them with chia seeds soaked in almond milk. The addition of full-fat Greek yogurt makes it a protein-rich, fruity breakfast satisfying your taste buds.

8. Coconut Delight Keto Overnight “Oats”

This recipe takes advantage of unsweetened shredded coconut and coconut milk for a tropical, low-carb breakfast. Chia seeds soaked in coconut milk form the base of this dish, while a sprinkle of shredded coconut and a few almonds add texture and taste.

Frequently Asked Questions about Overnight Oats and Keto

1. Are overnight oats keto-friendly?

While oats are a nutritious whole grain, they are typically not advised on a keto diet due to their high carbohydrate content. A single serving of oats can have up to 32 grams of carbs, which is more than half of the daily carb limit on a typical keto diet (which often recommends keeping your daily carb intake to 50 grams or less). Therefore, traditional overnight oats recipes would not typically be considered keto-friendly.

2. Can you modify overnight oats to be keto-friendly?

Yes, you can make low-carb overnight “oats” using ingredients like hemp seeds, chia seeds, and flax seeds in place of traditional oats. These types of seeds are high in fiber and healthy fats, making them a keto-friendly substitute. Then, instead of sweetening with fruits or honey, you could use a non-nutritive sweetener or small amounts of lower-carb fruits like berries.

3. What are the nutritional values for keto-friendly overnight oats?

Keto-friendly overnight oats made with chia seeds, flax seeds, and hemp seeds instead of oats will vary in nutritional values depending on the exact recipe, but here is an approximate breakdown:
– Calories: 350
– Fat: 28 grams
– Protein: 12 grams
– Carbs: 10 grams (of which 6 grams are fiber, so only 4 grams are net carbs)

4. Can I eat overnight oats while in ketosis?

If made with traditional oats, you would typically avoid overnight oats while on a keto diet. The high carbohydrate content coming from the oats could potentially kick you out of ketosis. However, if you are making keto-friendly versions of overnight oats (as mentioned in question 2), you can certainly enjoy this meal while keeping your carb intake low and staying in ketosis.

5. Do you have any recommended keto overnight oats recipes?

One recommended recipe is “Keto Overnight ‘Oats'” made with equal parts of hemp seeds, chia seeds, and flax seeds (about 1/4 cup each) soaked in 1 cup of unsweetened almond milk, sweetened with a non-nutritive sweetener like erythritol or stevia. You can top this with some raspberries or blackberries and a sprinkle of shredded coconut. Remember to mix all your ingredients thoroughly and leave it in the refrigerator overnight. The seeds will absorb the liquid and take on an oat-like texture by the morning.

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