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Overnight No Oats

bowl of NO OATS topped with peanut butter, cranberry sauce and yogurt

Overnight No Oats

Beth Bollinger of Nest Wellness
Overnight No Oats is an easy, low carb, high fiber, alternative to traditional oatmeal that will keep your blood sugar stable. Overnight No Oats was created as a low carb alternative to high carb overnight oatmeal. I have been wearing a continuous glucose monitor for the last several months as I develop recipes for Levels Health. One of the things that became apparent to me almost immediately was that the carb content in oatmeal is very high in relation to its protein content. So high in fact, that even when combined with protein, I still get massive blood sugar spikes with oatmeal. With blood sugar spikes I get chest pain and feel jittery and then of course I will have a blood sugar crash an hour later and be hungry again. So oatmeal is a definite no-go for me, its just not worth the blood sugar roller coaster and the chest pain.
I wanted to create something like overnight oats though that could be prepped the night before, stored in the refrigerator overnight and enjoyed in the morning. That is how Overnight No Oats was created! My son calls them "NOATS". My husband will grab his jar of Overnight No Oats and take it to work with him. No Oats can also be easily made a few minutes before you want to eat it and I will share my exact method below.
I will share the basic recipe and some of the flavor variations that we like too.
4.75 from 27 votes
Prep Time 5 minutes
Course Breakfast
Servings 5
Calories 178 kcal



  • Add chia, flax and hemp to a mason jar and shake well. That's it! Now you have a jar of No Oats.
  • To make a serving, add 1/3 cup to 1/2 cup of No Oats to a lidded jar. At this point you can get creative and add cinnamon, cardamom, cacao powder or a dash of vanilla. Top with double the amount of liquid to No Oats (⅔ cup - 1 ¼ cup depending how thick you like yours!) Use unsweetened nut milk, full fat dairy, or water and stir well. My husband likes his with a little more milk, I like a little less so I put both amounts! Note: basil seeds soak up more liquid, so if you are using basil seeds, you will need more liquid.
  • Store lidded in the refrigerator overnight.
  • In the morning, eat it as is or top with granola. Other topping ideas include berries, yogurt, a little nut butter, some of my lemon curd made with allulose, nuts, cacao nibs, whatever you like!
  • NOTE: This can absolutely be made the morning you will eat it. I use warm water for a warm seed pudding. You will just need to allow 5-8 minutes for the seeds to soak up their liquid and "gel". Then top and enjoy!
  • Another NOTE: Increase the protein content by adding goat whey protein or protein powder. This is exactly what I do to make my No Oats that you see on Instagram:
    I mix 1/3 cup dry seed mix (using basil seeds) with 1 scoop of goat whey , then mix very well by shaking in a lidded jar. I then add 1/3 cup room temperature water and mix well. Once that first 1/3 cup is well mixed, I add a second 1/3 cup of hot water and shake again. I add room temperature water first because goat whey will clump if mixed with hot water. Then I top my No Oats with raw granola, berries, nut butter, coconut yogurt, nuts, cranberry sauce, cherry jam, or chia jam. No Oats is such a great way to get to half your daily fiber intake goal in one meal!


Store your mason jar of unused No Oats in the refrigerator. 


Serving: 0.5cupCalories: 178kcalCarbohydrates: 8gProtein: 8gFat: 13gSaturated Fat: 1gPolyunsaturated Fat: 10gMonounsaturated Fat: 2gTrans Fat: 1gSodium: 5mgPotassium: 125mgFiber: 7gSugar: 1gVitamin A: 70IUVitamin C: 1mgCalcium: 110mgIron: 3mg
Keyword low carb breakfast, No oats, noats, overnight no oats, overnight oats
Tried this recipe?Let us know how it was!
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