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Overnight No Oats


glass jar of No Oats topped with yogurt and cacao nibs

Overnight No Oats

Beth Bollinger of Nest Wellness
Overnight No Oats was created as a low carb alternative to 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.
I will share the basic recipe and some of the flavor variations that we like too.
5 from 4 votes
Prep Time 5 mins
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 1- 1 1/4 cups of unsweetened milk and stir well. (My husband likes his with a little more milk, I like a little less so I put both amounts!).
  • 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!


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
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