I often make a double batch because these oats reheat wonderfully, tasting just as good the next day. Simply store your leftover low carb chocolate peanut butter oats in the fridge and warm them gently on the stove with a splash of water or milk. I was reminded of how much I love a breakfast that feels like a treat but fuels my body right. There is something deeply comforting about that classic chocolate and peanut butter combination, especially first thing in the morning. But if you are watching your carbs, a traditional bowl of oatmeal can quickly derail your goals.
That is where this magical recipe comes in. These Low Carb Chocolate Peanut Butter Oats are my answer to that creamy, dreamy breakfast craving, without the carb-heavy guilt. They are a keto dream breakfast, swapping out traditional oats for a powerhouse blend of seeds and nuts that gives you all the cozy texture and satisfaction you are looking for. This is one of my favorite Healthy Breakfast Recipes for a busy week, and it is so simple to whip up the night before.
Table of Contents
Low Carb Chocolate Peanut Butter Oats
A creamy, indulgent breakfast that tastes like dessert but fuels your body right. Made with a base of hemp hearts and chia seeds for a low carb, high protein morning meal. Perfect for meal prep and ready in just minutes the night before.
- Prep Time: 5min
- Cook Time: 0min
- Total Time: 5min plus resting
- Yield: 1 serving 1x
- Category: Breakfast
- Method: No-Cook
- Cuisine: American
- Diet: Gluten Free, Low Carb
Ingredients
- 1/2 cup hemp hearts
- 2 tablespoons chia seeds
- 2 tablespoons unsweetened cocoa powder
- 1–2 tablespoons low-carb sweetener (allulose or monk fruit blend)
- 1/4 cup creamy unsweetened peanut butter
- 3/4 cup unsweetened almond milk
- Pinch of sea salt
- Optional toppings: sugar-free chocolate chips, extra peanut butter, crushed peanuts
Instructions
- Combine hemp hearts, chia seeds, cocoa powder, low-carb sweetener, and sea salt in a jar or bowl with a lid.
- Add peanut butter and almond milk.
- Stir vigorously with a whisk or fork until the mixture is smooth and uniform.
- Secure the lid and shake well.
- Refrigerate for at least 4 hours, or overnight, to thicken.
- Stir before serving. Add a splash of almond milk if desired, and top with optional toppings.
Notes
For a warmer version, heat gently on the stove with a splash of milk. Store leftovers in the fridge for up to 5 days. For a nut-free version, use sunflower seed butter.
Nutrition
- Serving Size: 1
- Calories: 450
- Sugar: 2
- Sodium: 300
- Fat: 35
- Saturated Fat: 5
- Unsaturated Fat: 25
- Trans Fat: 0
- Carbohydrates: 18
- Fiber: 12
- Protein: 20
- Cholesterol: 0
Ingredients List for Low Carb Chocolate Peanut Butter Oats
Low Carb Chocolate Peanut Butter Oats start with a simple, wholesome base that is packed with protein and healthy fats to keep you full and focused all morning long. You will be amazed at how these ingredients come together to create a bowl that tastes so indulgent.
- 1/2 cup hemp hearts: These are the star of the show, providing a creamy, oat-like texture and a huge protein boost.
- 2 tablespoons chia seeds: They work as a natural thickener, giving the mixture that perfect pudding-like consistency.
- 2 tablespoons unsweetened cocoa powder: For that rich, deep chocolate flavor we all crave.
- 1-2 tablespoons of your favorite low-carb sweetener: I like allulose or monk fruit blend. Adjust to your preferred level of sweetness.
- 1/4 cup creamy, unsweetened peanut butter: Look for a brand with just peanuts and salt for the cleanest ingredient list.
- 3/4 cup unsweetened almond milk: Or any milk you prefer. This is what brings it all together.
- A pinch of sea salt: This is crucial! It enhances all the other flavors beautifully.
- Optional toppings: A few sugar-free chocolate chips, a drizzle of extra peanut butter, or some crushed peanuts for crunch.
Smart Swaps:
- Nut-Free: Swap the peanut butter for sunflower seed butter and make sure your hemp hearts are the only nut/seed component.
- Dairy-Free: This recipe is naturally dairy-free as written!
- Different Nut Butter: Almond butter or cashew butter would be delicious here too.
Timing for Your Low Carb Oats
This is one of the reasons I love this recipe so much. It is one of the easiest Overnight Oats In A Jar recipes you will ever make.
- Prep time: 5 minutes
- Cook time: 0 minutes (or 2 minutes if you prefer it warm)
- Total time: 5 minutes, plus resting
- Comparison: This is about 90% less active time than cooking a pot of traditional stovetop oatmeal.
Step-by-Step Instructions for Low Carb Chocolate Peanut Butter Oats
Making these Easy Overnight Oats Healthy is a breeze. It is essentially a dump-and-stir situation, which is my favorite kind of cooking.
Combine the Dry Ingredients: In a jar or a bowl with a lid, add the hemp hearts, chia seeds, cocoa powder, your low-carb sweetener, and that pinch of sea salt. Give it a quick whisk or stir with a fork to break up any clumps of cocoa powder. This ensures every bite is perfectly chocolaty.
Add the Wet Ingredients: Spoon in the peanut butter and pour in the almond milk. Now, get stirring! I find a small whisk works best to really incorporate the peanut butter into the mixture until you have a smooth, uniform consistency. If you are making these as Blended Overnight Oats, you would simply add everything to a blender at this point and blend until smooth.
Rest and Thicken: Secure the lid on your jar and give it a good shake. Place it in the refrigerator for at least 4 hours, but ideally overnight. This resting time is non-negotiable—it allows the chia seeds to work their magic, absorbing the liquid and transforming your mixture into a thick, spoonable, and delicious breakfast.
Serve and Enjoy: The next morning, give your Low Carb Chocolate Peanut Butter Oats a good stir. They will be thick and creamy. Add a splash more almond milk if you prefer a looser consistency, then top with your favorites and dig in!
Nutritional Information
This satisfying bowl is not just about great taste; it is about fueling your body right. A single serving is packed with benefits:
- Calories: Approximately 450
- Protein: 20g (Excellent for keeping you full!)
- Net Carbohydrates: 6g (Perfect for a low-carb or keto lifestyle)
- Fat: 35g (Mostly healthy, unsaturated fats from the hemp hearts and peanut butter)
- Fiber: 12g (Fantastic for digestive health)
The hemp hearts are a fantastic source of complete protein and omega-3s, while the chia seeds provide a huge fiber boost and help stabilize blood sugar. It is a truly nutrient-dense way to start your day.
Equipment Needed
You do not need any fancy gadgets for this recipe. My favorite way to make them is right in a mason jar for the ultimate easy Overnight Oats In A Jar.
- A 16-ounce mason jar or any container with a tight-fitting lid
- A small whisk or a fork
- A measuring spoon set
Why You’ll Love This Low Carb Chocolate Peanut Butter Oats Recipe
This recipe has become a staple in my kitchen for so many reasons, and I think it will in yours, too.
- It Tastes Like Dessert for Breakfast: Seriously. The rich chocolate and creamy peanut butter combo is pure joy in a jar.
- Meal Prep Heaven: You can make multiple jars on a Sunday and have breakfast ready for your entire week. It is one of the best Healthy Snacks or breakfasts for on-the-go mornings.
- Incredibly Adaptable: Not in the mood for chocolate? Leave out the cocoa powder. Want a different flavor? The base recipe is a perfect canvas for all your Overnight Oats Ideas.
- Keeps You Full for Hours: Thanks to the high protein and fat content, you will not be hit with a mid-morning slump. It provides steady, sustained energy.
Healthier Alternatives for the Recipe
This recipe is already a healthful powerhouse, but you can always tweak it to meet your specific needs.
- For Higher Protein: Add a scoop of your favorite vanilla or chocolate collagen peptides or protein powder. You may need to add an extra tablespoon or two of almond milk to compensate.
- For a Different Flavor Profile: Swap the cocoa powder for cinnamon and a dash of vanilla extract for a snickerdoodle vibe.
- For a Nut-Free Version: As mentioned, use sunflower seed butter and double-check all your ingredients.
Serving Suggestions
While these Low Carb Chocolate Peanut Butter Oats are fantastic straight from the jar, a few fun toppings can make them feel extra special.
- For Crunch: A sprinkle of crushed peanuts, pecans, or a few cacao nibs.
- For Freshness: A handful of fresh berries like raspberries or sliced strawberries, which are lower in sugar.
- For Extra Decadence: A dollop of whipped cream (use a sugar-free version for strict keto) or a drizzle of sugar-free chocolate syrup.
- Pair it With: A cup of black coffee or a hot tea for a complete, comforting morning ritual.
Common Mistakes to Avoid
After making this countless times, I have learned a few things to steer clear of for the perfect texture every time.
- Skipping the Salt: Do not do it! The salt is what makes the chocolate and peanut butter flavors pop. Without it, your oats can taste flat.
- Not Stirring Thoroughly: If you do not mix the peanut butter in completely, you might get clumps. Take that extra 30 seconds to whisk it until it is smooth.
- Impatience with Thickening: If you try to eat it after only an hour, the texture will be thin and soupy. Trust the process and let it sit overnight for the best results.
- Using Sweetened Nut Butter: This can add hidden sugars and carbs. Always opt for natural, unsweetened varieties.
Storing Tips for the Recipe
This is a fantastic make-ahead breakfast. If you love my Healthy Protein Balls for meal prep, you will love having these oats ready to go.
- Refrigerator: Your prepared Low Carb Chocolate Peanut Butter Oats will keep beautifully in the fridge for up to 4-5 days. This makes them perfect for a full workweek of breakfasts.
- Freezer: I do not recommend freezing this particular recipe, as the texture of the chia seeds and hemp hearts can become a bit grainy upon thawing.
- Reheating: While typically eaten cold, you can gently warm them in the microwave for 30-60 seconds if you prefer a hot breakfast. Stir well before serving.
Conclusion
These Low Carb Chocolate Peanut Butter Oats are proof that you do not have to give up your favorite comforting flavors when you are eating well. They are quick to prepare, incredibly satisfying, and taste like a true morning treat. It is one of those Easy Overnight Oats Recipes that you will find yourself coming back to again and again.
If you are looking for more low-carb breakfast inspiration, you have to try my Keto Pumpkin Cream Cheese Muffins That Everyone Will Crave or my Sugar-Free Pumpkin Muffins. They are both fantastic options for a sweet start to your day.
I would love to hear how your Low Carb Chocolate Peanut Butter Oats turn out! Leave a comment below and tell me your favorite way to enjoy them. And if you share a photo on Pinterest, don’t forget to tag @HarmonyMeal so I can see your creation.
FAQs about Low Carb Chocolate Peanut Butter Oats
Are there low-carb oats?
Traditional oats are high in carbohydrates. However, you can create “mock oats” or “no-oats oatmeal” using low-carb ingredients like chia seeds, flax seeds, hemp hearts, or shredded coconut to mimic the texture and provide a low-carb alternative.
What is a good low-carb substitute for oatmeal?
Excellent low-carb substitutes for oatmeal include chia seed pudding, flaxseed porridge, hemp heart “oatmeal,” or a blend of these with shredded coconut. These options provide a similar creamy texture and nutritional benefits without the high carb count.
What are the lowest carb breakfast items?
Some of the lowest carb breakfast items include eggs (scrambled, fried, omelets), avocado, bacon, sausage, cheese, unsweetened Greek yogurt with berries, and low-carb “oatmeal” alternatives made from chia or flax seeds.
Can I eat peanut butter and oats on a low-carb diet?
Regular oats are generally too high in carbs for a strict low-carb diet. However, you can enjoy peanut butter with low-carb “oats” made from ingredients like chia seeds, flax seeds, or hemp hearts, ensuring you choose a natural, low-sugar peanut butter.
Are oats high in carbs?
Yes, traditional rolled oats are relatively high in carbohydrates. A half-cup serving of dry rolled oats contains approximately 27 grams of net carbohydrates, making them less suitable for a strict low-carb or ketogenic diet.
Is there a sugar-free peanut butter?
Yes, many brands offer natural peanut butter that is sugar-free and contains only peanuts (and sometimes salt). Always check the ingredient list to ensure there are no added sugars or unnecessary oils when following a low-carb diet.
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