Low Carb Cottage Cheese High Protein Overnight Oats

This low carb, high protein overnight oats recipe has 33 grams of protein and doesn't need any oats at all to make a thick creamy texture! Perfect for making ahead for busy mornings on the go!

​What are Overnight Oats?

​The main ingredients for a traditional overnight oat recipe is usually quick oats with additional ingredients like milk, fresh fruit, and sweetener. It's an easy way to make customizable make ahead breakfast recipes for busy mornings. 

​When I was starting my low carb lifestyle back in 2012, I did still eat steel cut oats and certified gluten-free oats. But I did notice as time went on, that it caused my blood sugars to spike and I also felt hungry within an hour after eating my cold oatmeal.  

I started my ketogenic diet in 2015 and have been working diligently create high protein content with low carb and keto recipes.

When I became a certified Nutritional Therapy Practitioner in 2019, I learned how important it is to have a high protein intake including essential amino acids, and fatty acids for a healthy fats balance of Omega 3's and Omega 6. 

I've got an amazing healthy breakfast that tastes like hot oatmeal, but I don't use old fashioned oats so I can keep it low in carbs for a keto diet.

It really tastes like traditional oatmeal, but it doesn't have nearly has much the amount of protein as this keto overnight oats easy recipe. 

Carbs in Traditional Overnight Oats

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

Not a great option for a boost of protein for breakfast and it also has 12 grams of added sugar. 

Carbs in our Low Carb Cottage Cheese Overnight Oats 

​Our chilled protein oatmeal overnight oats has 12 total carbs and 33 grams of protein.

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

​All nutritional data is below at the bottom of this blog post on the recipe card. 

Simple Ingredients and Substitutions

​Full Fat Cottage Cheese-Full-fat cottage cheese is best for this, either 4% or 2% creamy cottage cheese will yield the best results for a creamy 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 is Green Valley organic, but Lactaid is also a great brand as is the Good 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 with Greek yogurt but that will reduce your protein content.

​Unsweetened Almond Milk- You can replace with heavy cream, coconut milk or cashew milk . I do not recommend oat milk as it is high in carbs. Whole dairy milk could also be used. 

​Hemp Hearts - I love using hemp hearts for the crunchy texture and the high protein content. 

​You can replace with ground pumpkin seeds or 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 the chia seeds to thicken the cottage cheese mixture and it helps create a nice chewy texture the next morning.

​Optional  Add on Ingredients

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

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

But feel free to use any low carb sweetener you like if you want it. Here's my Sweetener Guide & Conversion Chart.

I would recommend any of these different sweetener options;

Vanilla liquid stevia for the vanilla overnight oats

Chocolate monk fruit sweetener for the chocolate overnight oats recipe

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

​You could use maple syrup if you aren't necessarily worried about your carb intake. 

Easy Breakfast Flavor Options

​Vanilla Cottage Cheese Overnight Oats- use unsweetened vanilla almond milk and add vanilla extract and vanilla liquid stevia for extra flavor. 

​Peanut Butter Cottage Cheese Overnight Oats- Add Peanut Butter Collagen and 1 tablespoon peanut butter, no sugar added. You could also use almond butter or cashew butter if you prefer.

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

Lemon Overnight Oats- use lemon collagen powder and replace ¼ cup of the unsweetened almond milk with fresh lemon juice. I'd also recommend using lemon stevia to taste. If you don't want to purchase lemon collagen you can use unflavored and replace the ½ cup almond milk with fresh lemon juice.

Can I use the Blender?

The great thing about this recipe is you can literally just mix it up in the mason jars you 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 for 30-60 seconds,  then place in your mason jar and stir in remaining ingredients. 

How to Lower Total Carbs

​I've got good news if you want to fit this recipe on your keto diet! Here's how to do it!

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

​Replace the unsweetened almond milk with heavy cream and reduce the chia seeds from 4 teaspoons to 2 teaspoons.

When I tested this out, the heavy cream helped thicken the cottage cheese mixture so you won't need as much chia seeds which adds more carbs. 

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

​Nutrition data for 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 an airtight container in the fridge for up to 5 days. 

​More Cottage Cheese Healthy Recipes

​Cottage Cheese Waffles

Cottage Cheese Pancakes

Cottage Cheese Bread

Cottage Cheese High Protein Chocolate Smoothie

Spinach Pie with Cottage Cheese

Low Carb Cottage Cheese High Protein Overnight Oats