You want creamy, cozy overnight oats without the carb crash? You got it. These four low carb versions deliver thick, dessert-level vibes while keeping sugars in check. We’re talking legit flavor, satisfying textures, and no weird aftertastes—seriously, your mornings just got upgraded.
Each jar mixes up in minutes, chills overnight, and greets you like a loyal breakfast bestie. Grab a spoon and let’s make breakfasts that don’t feel like punishment.
1. Cinnamon Roll Cheesecake Oats That Taste Like Dessert for Breakfast
Imagine a cinnamon roll and a slice of cheesecake had a high-protein, low-carb baby. That’s this jar. It’s creamy, swirly, and sweet enough to replace your pastry cravings—minus the nap afterward.
Make it for busy mornings, meal prep Sundays, or whenever you want a treat that still fits your goals. FYI: this one tastes even better on day two.
Ingredients:
- 1/3 cup unsweetened almond milk
- 1/4 cup plain Greek yogurt (2% or full-fat)
- 3 tablespoons hemp hearts
- 2 tablespoons chia seeds
- 2 tablespoons unsweetened shredded coconut
- 1 scoop (about 25–30 g) vanilla whey or plant protein powder
- 1 tablespoon cream cheese, softened
- 1–1.5 teaspoons ground cinnamon
- 1–2 teaspoons granulated or liquid zero-cal sweetener (erythritol, allulose, or stevia to taste)
- 1/2 teaspoon vanilla extract
- Pinch of fine sea salt
- Optional: 1 teaspoon melted butter or ghee for the “roll” vibe
Instructions:
- In a jar, whisk almond milk, yogurt, protein powder, vanilla, sweetener, and salt until smooth and lump-free.
- Stir in cream cheese until creamy. If it clumps, mash it against the jar with a spoon until incorporated.
- Fold in chia seeds, hemp hearts, and shredded coconut. Sprinkle in cinnamon and stir again.
- Drizzle melted butter on top and lightly swirl with a knife for the “cinnamon roll” effect.
- Seal and chill at least 4 hours, preferably overnight, until thick and pudding-like.
Top with a dusting of extra cinnamon or a tiny spoon of sugar-free maple syrup. Want more texture? Add a few chopped pecans. Pro tip: if it’s too thick in the morning, loosen with a splash of almond milk and stir.
2. Peanut Butter Cup Power Oats That Crush Chocolate Cravings
These taste like a peanut butter cup decided to get a gym membership. You’ll get chocolatey richness, nutty creaminess, and breakfast-worthy staying power. Perfect for mornings when you want something decadent but still macro-friendly.
Pack it for work or the gym and watch your coworkers wonder how your breakfast smells like dessert. IMO, it’s dangerously good.
Ingredients:
- 1/3 cup unsweetened almond milk (or cashew milk)
- 1/4 cup plain Greek yogurt
- 3 tablespoons hemp hearts
- 2 tablespoons chia seeds
- 1 scoop chocolate protein powder
- 1 tablespoon unsweetened cocoa powder
- 1 tablespoon natural peanut butter (or powdered peanut butter for fewer carbs)
- 1–2 teaspoons zero-cal sweetener, to taste
- 1/2 teaspoon vanilla extract
- Pinch salt
- Optional: 1 tablespoon mini sugar-free chocolate chips or cacao nibs
Instructions:
- Whisk almond milk, yogurt, protein powder, cocoa, vanilla, sweetener, and salt until smooth.
- Stir in peanut butter until fully blended. If it resists, microwave the peanut butter 10 seconds to soften, then mix.
- Add chia seeds and hemp hearts; stir thoroughly so seeds don’t clump at the bottom.
- Fold in chocolate chips or cacao nibs if using.
- Refrigerate covered for at least 4 hours or overnight until thick and spoonable.
Top with a drizzle of warm peanut butter and a pinch of flaky salt. Swap peanut butter for almond or cashew butter if that’s your thing. For extra volume with almost no carbs, stir in 1–2 tablespoons of unsweetened almond milk before serving.
3. Lemon Blueberry “Not-Overly-Sweet” Oats With Cheesecake Vibes
If you love bright, fresh flavors, this jar delivers zesty lemon with pops of blueberry. It hits that tangy-sweet balance without going dessert-level sugary. Great for spring mornings or whenever you want breakfast to taste like sunshine.
Bonus: frozen blueberries work perfectly, so you can make this year-round. Trust me, the lemon zest makes it sing.
Ingredients:
- 1/3 cup unsweetened almond milk
- 1/4 cup plain Greek yogurt
- 3 tablespoons hemp hearts
- 2 tablespoons chia seeds
- 1 scoop vanilla protein powder
- 1 tablespoon cream cheese (optional, for cheesecake flavor)
- 1 tablespoon lemon juice
- 1 teaspoon fresh lemon zest
- 1/2–1 cup blueberries (fresh or frozen; start with 1/2 cup for lower carbs)
- 1–2 teaspoons zero-cal sweetener, to taste
- Pinch salt
Instructions:
- In a jar, whisk almond milk, yogurt, protein powder, lemon juice, zest, sweetener, and salt until smooth.
- Mix in cream cheese if using, mashing to remove any lumps.
- Stir in chia seeds and hemp hearts until evenly distributed.
- Fold in blueberries. If using frozen, add them straight from the freezer.
- Cover and chill overnight. The blueberries will streak the jar with pretty purple swirls.
Serve with a few extra fresh berries and a twist of lemon zest. Want a bakery-style finish? Sprinkle on crushed unsweetened coconut chips or a few sliced almonds. If you like it extra tart, add another squeeze of lemon before eating.
4. Maple Pecan Crunch Oats That Feel Like Weekend Brunch
This jar leans cozy and nutty with just the right maple aroma. It’s like a stack of pancakes met a bowl of oats, then decided to go low carb and high flavor. The texture is rich and custardy, and the pecans bring the crunch.
Make it when you want an “I took time for myself” breakfast without actually taking time. Seriously fast, seriously good.
Ingredients:
- 1/3 cup unsweetened almond milk
- 1/4 cup plain Greek yogurt
- 3 tablespoons hemp hearts
- 2 tablespoons chia seeds
- 1 scoop unflavored or vanilla protein powder
- 1–1.5 tablespoons sugar-free maple syrup (or maple-flavored allulose)
- 1/2 teaspoon maple extract (optional but amazing)
- 1/2 teaspoon ground cinnamon
- Pinch nutmeg
- Pinch salt
- 2 tablespoons chopped pecans, plus more for topping
Instructions:
- Whisk almond milk, yogurt, protein powder, sugar-free maple syrup, maple extract, cinnamon, nutmeg, and salt until smooth.
- Stir in chia seeds and hemp hearts. Mix well so the seeds hydrate evenly.
- Fold in chopped pecans.
- Cover and refrigerate at least 4 hours or overnight until thick and silky.
Top with extra pecans and a drizzle of sugar-free maple syrup. For a bakery-level twist, toast the pecans in a dry skillet for 3–4 minutes before adding. Want more volume? Stir in a few tablespoons of unsweetened almond milk before serving to hit your perfect texture.
Hungry for some nerdy notes? Here’s why these actually work low carb-style. Instead of oats, we use a combo of chia seeds and hemp hearts. They mimic that thick, spoonable oat texture while keeping net carbs way down and boosting protein and healthy fats. The Greek yogurt and protein powder add creaminess and staying power, so you stay full and happy.
Sweeteners matter, too. Zero-cal options like allulose, erythritol, or stevia give you dessert vibes without a sugar bomb. If you prefer a little real honey or maple, use just 1–2 teaspoons and adjust the rest to fit your goals.
Texture tips? If your jar sets too firm, add a splash of milk and stir. If it’s too loose, mix in another teaspoon of chia, wait 10 minutes, and reassess. Jars vary because protein powders thicken differently—casein thickens more than whey, and plant proteins can vary wildly.
Meal prep like a pro by making 3–4 jars at once. They keep for 3–4 days in the fridge, and most get thicker over time. Just refresh with a splash of milk and stir before eating.
Ready to level up breakfast without the carb hangover? Grab a jar and a spoon, and let these four flavors do the heavy lifting. Your mornings just went from “meh” to “can’t wait.”
