Low Carb Cottage Cheese High Protein Overnight Oats (2024)

Thislow carb,high proteinovernight oatsrecipehas 33grams of proteinand doesn't need any oats at all to make a thickcreamy texture! Perfect for making ahead forbusy morningson the go!

​What are Overnight Oats?

​Themain ingredientsfor a traditional overnight oat recipe is usuallyquick oatswith additional ingredients like milk,fresh fruit, and sweetener. It's aneasy wayto make customizable makeahead breakfast recipesforbusy mornings.

​When I was starting mylow carblifestyle back in 2012, I did still eatsteel cut oatsandcertified gluten-freeoats. But I did notice as time went on, that it caused myblood sugarsto spike and I also felt hungry within an hour after eating mycold oatmeal.

I started my ketogenic diet in 2015 and have been working diligently create highprotein contentwithlow carband keto recipes.

When I became a certified Nutritional Therapy Practitioner in 2019, I learned how important it is to have a highprotein intakeincludingessential amino acids, andfatty acidsfor ahealthy fatsbalance of Omega 3's and Omega 6.

I've got an amazinghealthy breakfastthat tastes likehot oatmeal, but I don't useold fashioned oatsso I can keep it low in carbs for aketo diet.

It really tastes liketraditional oatmeal, but it doesn't have nearly has much theamount of proteinas thisketo overnight oatseasy recipe.

Carbs in Traditional Overnight Oats

​According to Cronometer, the app I use, Trader Joe's Vanilla Overnight Oats has just 8grams of proteinand 35 grams of carbs per container, which is really too high if you want to stay in ketosis forweight loss.

Not agreat optionfor aboost of proteinfor breakfast and it also has 12 grams ofadded sugar.

Carbs in ourLow CarbCottage Cheese Overnight Oats

​Our chilledprotein oatmealovernight oats has 12 total carbs and 33grams of protein.

If that's too high for yourketo diet, you can see below that replacing a couple ingredients can reduce total carbs. See the vanilla flavor option for lower carb count.

​Allnutritional datais below at the bottom of this blog post on therecipe card.

Simple Ingredientsand Substitutions

​Full Fat Cottage Cheese-Full-fat cottage cheese is best for this, either 4% or 2%creamy cottage cheesewill yield the best results for acreamy texture.

​You can find many options for cottage cheese at your local grocery store, but specific brands vary in taste and texture.

I like to use lactose free cottage cheese since my daughter and I both have lactose intolerance.

The brand I like best isGreen Valley organic, but Lactaidis also a great brand as is theGood Culture brand.

I don't recommend fat free cottage cheese because it won't be as satisfying as full fat cottage cheese or as creamy.

​You can replace cottage cheese withGreek yogurtbut that will reduce yourprotein content.

​Unsweetened Almond Milk- You can replace withheavy cream,coconut milkorcashew milk. I do not recommendoat milkas it is high in carbs. Wholedairy milkcould also be used.

​Hemp Hearts- I love usinghemp heartsfor the crunchy texture and the highprotein content.

​You can replace with groundpumpkin seedsor sunflower seeds.

Unflavored Collagen Peptides- I love using collagen as it's a great way to add protein to everything! I use it in my coffee and in many recipes.

​You can replace with Whey protein powder if desired.

​Ground Flaxseed- I use flaxseed meal as I am in perimenopause and my estrogen is low. This is a great food as medicine option to help naturally increase estrogen.

​You can replace flaxseed with fine almond flour if you prefer.

Chia Seeds- Do not replace as you need thechia seedsto thicken the cottage cheese mixture and it helps create a nicechewy texturethenext morning.

​Optional Add on Ingredients

Fresh Berries-fresh berrieswill add additional carbs so just be aware of that as it's not included in my nutrition info below, but of course thebestwayto naturally add a bit of sweetness without adding any sweeteners.

​Low CarbSweetener- I didn't use any sweetener as the collagen peptides I used were flavored and enough sweetness for me.

But feel free to use anylow carbsweetener you like if you want it. Here's my

I would recommend any of thesedifferent sweeteneroptions;

Vanilla liquid stevia for the vanilla overnight oats

Chocolate monk fruit sweetener for the chocolateovernight oats recipe

Toffee liquid stevia or caramel stevia or caramel monk fruit for the peanut butter flavoredovernight oats recipe.

​You could usemaple syrupif you aren't necessarily worried about your carb intake.

Easy BreakfastFlavor Options

​Vanilla Cottage Cheese Overnight Oats- useunsweetened vanilla almond milkand addvanilla extractand vanilla liquid stevia forextra flavor.

​Peanut Butter Cottage Cheese Overnight Oats- Add Peanut Butter Collagen and 1tablespoon peanut butter, no sugar added. You could also usealmond butterorcashew butterif you prefer.

​Chocolate Cottage Cheese Overnight Oats- Add Chocolate Collagen and Chocolate Monk Fruit liquid sweetener. I don't think you need any unsweetenedcocoa powderif you add chocolate collagen, it's chocolately enough in my opinion.

Can I use the Blender?

Thegreat thingabout this recipe is you can literally just mix it up in themason jarsyou plan to eat it from.

But if the curds or texture of cottage cheese is a turn off to you, you can mix the cottage cheese and milk in the blender first for30-60 seconds, then place in your mason jar and stir in remaining ingredients.

How to Lower Total Carbs

​I've gotgood newsif you want to fit this recipe on yourketo diet! Here's how to do it!

You can reduce the 12 grams of total carbs, do the following:

​Replace theunsweetened almond milkwithheavy creamand reduce thechia seedsfrom 4 teaspoons to 2 teaspoons.

When I tested this out, theheavy creamhelped thicken the cottage cheese mixture so you won't need as muchchia seedswhich adds more carbs.

​It's agreat wayto still get in that high protein, it only reduces by 1 gram, so 32grams of protein, though it certainly does increase calories, just be aware of that.

​Nutrition datafor these changes:

Calories: 556

Total Carbs: 10 g

Dietary Fiber: 5 g

Protein: 32 g

Fat: 41 g

Net Carbs: 5 g

Storage

Store covered or in anairtight containerin the fridge for up to 5 days.

​More Cottage CheeseHealthy Recipes

​Cottage Cheese Waffles

Cottage Cheese Pancakes

Cottage Cheese Bread

Cottage Cheese High Protein Chocolate Smoothie

Spinach Pie with Cottage Cheese

Low CarbCottage CheeseHigh Protein Overnight Oats