Can you eat overnight oats on a low carb diet? The smart swaps guide

November 7, 2025 •

5 min read

According to the USDA, a single half-cup serving of plain rolled oats contains approximately 27 grams of carbohydrates, making traditional overnight oats unsuitable for a strict low-carb diet. Fortunately, smart ingredient substitutions can produce a similar, satisfying breakfast that still fits your low-carb lifestyle, so you can eat overnight oats on a low carb diet with the right approach.

Quick Summary

This guide explains why traditional overnight oats are not low-carb, explores delicious and nutritious alternatives like 'noatmeal' using seeds and nuts, and provides a customizable recipe for a creamy, low-carb breakfast.

Key Points

Standard Oats Are Not Low-Carb: A typical serving of rolled oats contains around 27g of carbs, which is too high for a strict low-carb or keto diet.
Make Low-Carb 'Noatmeal': Replicate the texture and convenience of overnight oats by using low-carb substitutes like chia seeds, flaxseed, hemp hearts, and shredded coconut.
Use Unsweetened Liquids: Swap dairy milk for unsweetened almond, coconut, or cashew milk to significantly reduce carb and sugar content.
Choose Healthy Fats and Fiber: Low-carb versions can be made with high-fiber seeds and healthy fats from nuts, seeds, and nut butters, which increase satiety and provide sustained energy.
Mind Portion Size for Flexibility: Individuals on a less strict low-carb plan may tolerate a very small portion of traditional oats, especially steel-cut, but careful portion control is essential.
Customize with Low-Carb Toppings: Enhance flavor with low-sugar berries, nuts, spices, and a low-carb sweetener to create delicious variations.

The Carb Conundrum of Traditional Overnight Oats

Traditional overnight oats are a popular and convenient breakfast choice, praised for their high fiber content and ease of preparation. However, for anyone following a low-carb or ketogenic diet, the primary ingredient presents a significant hurdle. Rolled oats are a grain and are inherently high in complex carbohydrates. A single serving can contain enough net carbs to exceed the daily limit for a strict keto diet, which typically restricts carbs to under 50 grams. For this reason, consuming a standard serving would likely prevent your body from entering or maintaining a state of ketosis, where it burns fat for fuel instead of glucose. The high carb load of traditional oats, especially when combined with high-sugar toppings like honey, maple syrup, or dried fruit, makes them incompatible with most low-carb goals.

Creating Low-Carb Overnight "Oats" (Noatmeal)

The good news is you can replicate the creamy texture and convenience of overnight oats without the carb overload. The key is to build a low-carb version, often called "noatmeal," using nutrient-dense seed and nut substitutes that mimic the role of oats. This provides a delicious, filling breakfast rich in healthy fats and fiber, rather than carbs.

Key Low-Carb Substitutions

Base Ingredients: Instead of rolled oats, combine a mix of seeds and nuts to achieve the right consistency. Excellent options include:
- Chia seeds: These form a gel-like texture when soaked in liquid, providing the necessary thickness.
- Ground flaxseed meal: This also thickens the mixture and adds a nutty flavor, plus a boost of fiber and omega-3s.
- Hemp hearts: These add protein, healthy fats, and a soft, chewy texture.
- Shredded coconut: Adds texture and a boost of fat content, which is crucial for keto diets.
Low-Carb Liquids: Standard cow's milk contains natural sugars that can increase the carb count. To keep it low-carb, opt for unsweetened nut milks. Recommended choices include unsweetened almond milk, coconut milk, or cashew milk. For extra richness, you can add a splash of heavy cream.
Sweeteners and Flavorings: Avoid high-sugar syrups and fruit purees. Instead, use natural, low-carb sweeteners like stevia or monk fruit extract. Enhance the flavor with spices like cinnamon or vanilla extract.
Low-Carb Toppings: The right toppings can make or break your low-carb breakfast. Choose wisely from options like:
- Berries: Fresh raspberries and blueberries are low in sugar and high in antioxidants.
- Nuts and seeds: Walnuts, almonds, pecans, and sunflower seeds add healthy fats and satisfying crunch.
- Nut butter: Almond or peanut butter (ensure no added sugar) adds protein and flavor.
- Coconut flakes: Unsweetened shredded coconut is a perfect crunchy topper.

A Step-by-Step Low-Carb Recipe

Here is a simple recipe to get you started on your low-carb overnight "oats" journey:

Ingredients:
- 2 tbsp chia seeds
- 2 tbsp hemp hearts
- 1 tbsp ground flaxseed
- 1/4 cup unsweetened shredded coconut
- 1 cup unsweetened almond milk (or milk of choice)
- 1/2 tsp vanilla extract
- Liquid stevia or monk fruit sweetener, to taste
- Optional toppings: fresh berries, chopped nuts
Instructions:
1. In a jar or container, combine all the dry ingredients and mix thoroughly.
2. Pour in the unsweetened almond milk and vanilla extract. Add your chosen sweetener.
3. Stir everything well until fully combined, ensuring no clumps remain.
4. Cover and refrigerate overnight, or for at least 4 hours, to allow the seeds to thicken the mixture.
5. In the morning, give it a good stir. Add a splash more almond milk if a thinner consistency is desired.
6. Top with your favorite low-carb toppings and enjoy!

Comparing Low-Carb vs. Traditional Overnight Oats


Feature	Low-Carb (Noatmeal) Version	Traditional Rolled Oats
Base	Chia seeds, ground flaxseed, hemp hearts, coconut	Rolled oats
Carbs	Very low net carbs (typically under 10g per serving)	High net carbs (approx. 23-27g per serving)
Fiber	Very high, especially soluble fiber from chia and flax	High, featuring beta-glucan soluble fiber
Protein	Higher protein from seeds and nuts	Moderate protein content
Healthy Fats	High in omega-3s and other healthy fats	Moderate, mostly poly- and monounsaturated fats
Taste & Texture	Nutty, thick, and creamy, with customizable flavor profiles	Hearty, chewy, and naturally mild flavor
Suitability for Keto	Fully compliant with strict ketogenic diets	Generally not suitable for strict keto, as it can exceed daily carb limits

Can You Eat a Small Portion of Real Oats on a Low Carb Diet?

While strict ketogenic diets have very tight carb limits, some individuals follow a more flexible low-carb plan. In these cases, it may be possible to include a small portion of actual rolled oats without jeopardizing your diet goals. The key is mindful portion control and strategic pairings to minimize the glycemic impact. Start with a very small amount, such as 1-2 tablespoons of rolled oats, and combine them with plenty of healthy fats and protein sources, like nuts, seeds, and unsweetened Greek yogurt.

Choosing less-processed steel-cut oats over instant varieties is also a wise move, as their larger particle size and slower digestion result in a lower glycemic index. However, even with these precautions, it is essential to track your daily carb intake diligently to ensure you remain within your target range.

Conclusion: Making the Right Choice for Your Diet

So, can you eat overnight oats on a low carb diet? The answer is that traditional overnight oats are not suitable for low-carb or keto diets due to their high carbohydrate content. However, creative and delicious low-carb alternatives, often called "noatmeal," can be easily prepared using a combination of seeds, nuts, and other keto-friendly ingredients. By swapping the oats for a nutrient-dense seed mix, using unsweetened milk alternatives, and choosing your toppings carefully, you can enjoy a creamy, convenient, and satisfying breakfast that fully supports your dietary goals. For those on a more flexible plan, a small portion of traditional oats might be acceptable, but careful monitoring is key. Embracing these substitutions ensures you don't miss out on this popular and convenient breakfast option while maintaining your low-carb lifestyle.

For more in-depth information on the nutritional aspects of oats, you can refer to resources like this article from Healthline.

Frequently Asked Questions

Excellent low-carb substitutes for oats include a mix of chia seeds, ground flaxseed meal, hemp hearts, and shredded coconut. These ingredients combine to create a thick, satisfying texture similar to traditional overnight oats.

To make a low-carb version, replace oats with a combination of seeds and coconut. Mix these dry ingredients with a liquid base like unsweetened almond or coconut milk. You can then add low-carb sweeteners like stevia or monk fruit and toppings such as low-sugar berries, nuts, or nut butter.

No, while both are make-ahead puddings, chia pudding uses only chia seeds as a base, whereas overnight oats use rolled oats. Low-carb overnight 'oats' often combine chia seeds with other low-carb ingredients like flaxseed and hemp hearts to replicate the consistency and texture of oats.

Unsweetened plant-based milks are the best option. Look for unsweetened almond, coconut, or cashew milk, as they are low in carbohydrates and won't add extra sugar to your breakfast.

For low-carb toppings, consider fresh berries (raspberries and blueberries), chopped nuts (almonds, walnuts, pecans), seeds (pumpkin, sunflower), or a dollop of sugar-free nut butter. Unsweetened coconut flakes are also a great crunchy addition.

For those on a less strict low-carb diet, a very small portion (1-2 tablespoons) of steel-cut or rolled oats can sometimes be incorporated. To mitigate the carb impact, pair it with higher-fat, high-protein ingredients like nuts, seeds, and unsweetened milk.

A low-carb version of overnight 'oats' is typically high in healthy fats, particularly from seeds like chia and flax, as well as added ingredients like nut butter and unsweetened shredded coconut. The exact amount depends on your recipe and portion sizes.