Why Diabetic Overnight Oats?

A regular overnight oat recipe contains about 33 grams of carbs, including 6 grams of fiber. While 27 grams of net carbs are not much for anyone not following any particular diet, this is a bit too much for someone with a blood sugar issue. This recipe is for anyone with diabetes who loves the overnight oats. It’s made with a small amount of oat, for flavor, but way fewer carbs. With only 11 grams of net carbs per serving, these overnight oats are made with many seeds. The seeds are low in carbs, high in protein, and high in healthy omega-3 and 6 fatty acids. Therefore, they add texture and healthy nutrients and decrease the total carbs. So if you are looking for a delicious low-carb breakfast with oat flavor but less carbs, this is for you.

Ingredients and Substitutions

Rolled oats are a healthy wholegrain cereal packed with fiber but still high in carbohydrates for people with diabetes. It’s a great cereal to mix with seeds for a diabetic breakfast as long as you don’t overdo it. Here is my technique to enjoy oats in the morning but keep the carbs low:

Hemp Seeds are one of the best seeds for people with diabetes because it’s made of healthy fat and protein. It keeps you full for hours and adds the same texture as the steel-cut oats in this recipe. Chia Seeds – They are very low in net carbs, packed with fiber, and very filling. Shredded Coconut – Low-carb and full of flavor, it addd texture to the low-carb overnight oats. Old-Fashioned Oats – We will use a small amount of oats for flavor and texture, but keep it small to keep the net carbs under control. Sugar-Free Crystal Sweetener – We recommend a sweetener with zero carbs and zero calories, like allulose, erythritol, or a few drops of vanilla stevia drops. Vanilla Extract – for flavor. Unsweetened Almond Milk – or any other plant-based milk Low-Carb Plain Plant-Based Yogurt of Choice – Plain coconut yogurt is packed with fat, your primary fuel source on a low-carb diet. It’s a great way to add creaminess to the recipe with less carbs than other yogurt. Cinnamon – for more flavor.

How To Make Diabetic Overnight Oats

Serving

The next day, divide the batch in half and place it in two glass mason jars. Feel free to serve this recipe plain or to add to each jar some of the low-carb toppings below:

Almond Butter – This adds protein, creaminess, and flavor to the top of the jar. Almond butter has fewer carbohydrates than peanut butter and is a better choice in diabetic breakfast recipes. Low-Carb Berries – Add 2 or 3 berries for sweetness on top of the jar, like raspberries, blueberries, or strawberries. Low-Carb Yogurt Nuts – Add walnuts, pecans, or sliced almonds. Chopped Peanuts Seeds – Sunflower seeds, pumpkin seeds, or hemp hearts.

Storage Instructions

These diabetic overnight oats are perfect for meal-prepped days of breakfast. You can double or triple the recipe and store it in glass mason jars for up to 3 days in the fridge. You can freeze your breakfast for up to 1 month in a freezer box. Thaw in the fridge the day before.

Allergy Swaps

Below are some ingredient substitution ideas if you need them.

Nut-Free – You can use unsweetened cashew milk, hemp milk, or coconut milk. Both are low-carb. Avoid soy milk and oat milk that contains more carbs per serving. Top the jar with sunflower seed butter instead of almond butter. Coconut-Free – Use low-carb yogurt made of soy or almond and replace the shredded coconut with sliced almonds or sunflower seeds. Gluten-Free – Use gluten-free certified oats. Oats-Free – To decrease carbs even more, replace all the oats with hemp seeds.

Here are my answers to your most typical questions about this diabetes-friendly overnight oats.

More Diabetes-Friendly Recipes

If you need other recipes like this one, try my other healthy diabetes-friendly recipes.

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