Keto Cinnamon Crunch Overnight "Oats"

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  • prep time

    prep time

    15 min

  • cook time

    cook time

    10 min

  • ready time

    ready time

    25 min

Keto Cinnamon Crunch Overnight "Oats"

If you're missing overnight oats for breakfast, why not try making this low-carb recipe? This overnight "oats" breakfast is packed with heart-healthy nuts, seeds, and cinnamon, making it delicious and nutritious. It is the ultimate family recipe to enjoy for breakfast or brunch on the weekend.

How to make Keto overnight oats?

Unlike traditional overnight oats, this Keto version is prepared with highly absorbent seeds instead of oats. We have used chia seeds and hemp seeds in this recipe, but other versions can include flax seeds as well. Using only chia or flax seeds would result in a more gelatinous pudding, but adding the hemp seeds helps achieve the perfect consistency.

How to customize this recipe?

You can make the oatmeal base as is and add different toppings. Instead of cinnamon crunch, you can make a variety of flavors. For tiramisu-flavored overnight oats, place a layer of espresso-soaked Keto cake in the center and dust the top with cocoa powder. For PB&J oats, add peanut butter to the mixture, and add a layer of sugar-free jam in the center and to the top. You can get as creative as possible, making endless Keto dessert recipes.

Can you use a different type of milk for this recipe?

Absolutely! A Keto diet for beginners should be as flexible and forgiving as possible. In place of almond milk, you can use other low-carb plant-based milk types made from coconut, cashews, and flaxseeds. You can even swap half the milk for heavy cream or coconut cream to increase the fat content.

  • Net Carbs

    4.2 g

  • Fiber

    7.4 g

  • Total Carbs

    14.7 g

  • Protein

    14.5 g

  • Fats

    32.8 g

385 cals

Keto Cinnamon Crunch Overnight "Oats"

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play


  • Butter


    1 tbsp

  • Walnuts


    0.5 cup, chopped

  • Sunflower seeds

    Sunflower seeds

    2 tbsp

  • Cinnamon


    0.75 tsp

  • Salt


    1 dash

  • Granulated Allulose

    Granulated Allulose

    2 tbsp

  • Hemp Hearts Raw Shelled Hemp Seeds

    Hemp Hearts Raw Shelled Hemp Seeds

    0.33 cup

  • Chia seeds

    Chia seeds

    0.25 cup

  • Almond milk

    Almond milk

    0.67 cup

  • Greek yogurt

    Greek yogurt

    0.25 cup

  • Allulose, powdered

    Allulose, powdered

    1 tbsp

  • Vanilla extract

    Vanilla extract

    0.25 tsp

Recipe Steps

steps 5

25 min

  • Step 1

    To a pan over medium-low heat, add the butter and swirl it around until it starts to melt, then add the crushed walnuts, sunflower seeds, and granulated allulose. Mix using a spatula until the butter and sweetener begin to caramelize.
    Step 1
  • Step 2

    Add a pinch of salt and 1/2 tsp cinnamon and stir. Take the pan off the heat, and immediately transfer the mixture to a piece of parchment paper. Once cooled, break the brittle into pieces and set aside.
    Step 2
  • Step 3

    To a pitcher, add hemp seeds, chia seeds, powdered allulose, and ¼ tsp cinnamon. Mix, then stir in the almond milk, yogurt, and vanilla extract. Add ¼ cup of the seed mixture to each jar or glass. Add 1 tbsp of cinnamon crunch to each glass.
    Step 3
  • Step 4

    Divide the remaining mixture among the 3 jars. Cover the glasses/jars with plastic wrap and refrigerate overnight. The next day, divide the remaining cinnamon crunch among the glasses/jars or add it right before serving to retain the crunch.
    Step 4
  • Step 5

    Enjoy immediately! You can store these overnight “oat” jars in the fridge for up to 3 days.
    Step 5