Keto Oatmeal (5 Low Carb Flavors) - Wholesome Yum (2024)

When you get tired of keto smoothiesand keto pancakesand plain old boiled eggs,give this surprising alternative a try: Keto oatmeal! Also known as “noatmeal”, this low carb oatmeal recipe literally takes a few minutes from start to finish, with just 5 ingredients. It’s the ultimate in keto comfort food for a low carb breakfast.

Plus, you can even customize it to make your favorite flavor variations! This keto oatmeal has been so popular that I included it in my Easy Keto Carboholics’ Cookbook (which mostly has exclusive recipes not found anywhere else, but this was too good not to include).

Is Oatmeal Keto Friendly?

No, traditional oatmeal is too high in carbohydrates to be suitable for a keto diet. Even without any added sugar, the carbs in oatmeal for a typical serving would be 28 grams. However, you can create a keto friendly oatmeal with the lowest carbs by using alternative ingredients instead of oats.

Ingredients & Substitutions

This section explains how to choose the best ingredients for low carb oatmeal, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

Basic Keto Oatmeal:

• Hemp Hearts – These are shelled hemp seeds and provide a texture reminiscent of oats. You can try using other types of seeds, but hemp hearts mimic the texture most closely.
• Chia Seeds – These absorb liquid and help to thicken the low carb oatmeal. If you don’t have them, you can use whole flaxseeds or extra flaxseed meal instead.
• Flaxseed Meal – This helps with thickening as well. I prefer golden flaxseed meal, which has the most neutral flavor, but regular brown flaxseed meal works as well. If you need a substitute, you can use super fine blanched almond flour like this, or grind whole flaxseeds with a coffee grinder or food processor.
• Protein Powder – This collagen is my favorite way to add protein (I like to add it into keto coffee, cookie dough bites, and protein cookies, too!), but you could also use whey protein isolate or plant-based protein powders instead.
• Unsweetened Coconut Milk – This is the liquid part of the recipe, which gets absorbed into the other ingredients and creates a creamy texture. Use the thick canned kind like this, not the thin liquid kind from a carton, or your keto oatmeal will be too thin. You could also use heavy cream if you are not dairy free. Unsweetened almond milk or coconut milk beverage would also work, but the result will be thinner and less creamy.

Optional Add-Ins:

• Sweetener – Add some to taste if you like your low carb oatmeal sweet. I highly recommend using Besti Monk Fruit Allulose Blend, because it dissolves completely (unlike most other brands), has 0 net carbs, and has no aftertaste. It replaces sugar 1-to-1, so it’s easy to estimate how much to add to your taste. If you want to use another sugar substitute, check out my sweetener conversion chart for the correct measurements.
• Sea Salt – Balances out the sweetness.

Also see flavor variations you can make below!

How To Make Keto Oatmeal

This section shows how to make low carb oatmeal, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.

1. Mix the dry ingredients. Stir together the hemp seeds, chia seeds, flaxseed meal, and protein powder in asmall saucepan. Add the optional Besti and salt if you plan to use them (or you can also add them at the end to taste instead).
2. Add the coconut milk or heavy cream. Whisk until smooth. The mixture will be runny.

3. Cook. Simmer on the stove (or heat in the microwave using a microwave-safe dish instead), until the keto oatmeal reaches your desired consistency. Enjoy as-is, or add your favorite toppings. See variations below!

Storage & Meal Prep

This keto oatmeal recipe makes one serving to enjoy right away, but you can make extra for later. (You can adjust the number of servings on the recipe card so I’ll do the math for you, but keep in mind that multiple servings will take longer to cook.)

• Meal prep cooked: Low carb oatmeal is great for meal prep! You can make it ahead and store it in the fridge for up to 5 days. It does thicken over time just like regular oatmeal would, so you’ll need to thin it out with extra milk or cream before eating. Once cooked, portion into small glass jars (I like these) with any toppings you like, and reheat for breakfast. You can also make keto overnight oats instead.
• Meal prep uncooked: Another option is to just premix your seeds and collagen ahead of time. Then you can add coconut milk and heat right before eating. It only takes a couple of minutes!
• Reheat: Add a splash of water or keto milk, and heat in the microwave in short intervals, stirring in between, until heated through. You can also warm it up on the stovetop over low heat.
• Freeze: Portion into individual freezer containers or bags, leaving some space at the top, and freeze it for up to 3 months. Thaw overnight in the refrigerator.

More Easy Keto Breakfast Recipes

From savory dishes to sweet treats, discover a variety of flavorful options to kickstart your mornings the keto way:

Recipe Card

4.95 from 155 votes☝️ Click stars to rate or click here to leave a review!

Keto Oatmeal (5 Low Carb Flavors)

Learn how to make keto oatmeal 5 different ways! Make low carb oatmeal with as few as 5 ingredients, including meal prep options.

Prep: 5 minutes

Cook: 3 minutes

Total: 8 minutes

Author: Maya Krampf from WholesomeYum.com

Servings: 1 (adjust to scale recipe)

Un-save RecipeSave Recipe Remove Ads

Recipe Video

Like this video? Subscribe to my YouTube cooking channel for healthy recipes!

ReviewPrint

US Customary – Metric

Ingredients

Tap underlined ingredients to see where to get them.

See Also

Pistachio Cheesecake | Buttermilk By Sam

Basic Keto Oatmeal

• 1/4cupHemp hearts(hulled hemp seeds)▢
• 1tbspGolden flax seed meal▢
• 1tbspCollagen protein powder▢
• 1/2tbspChia seeds▢
• 1/2cupCoconut milk(from a can; 1/2 liquid and 1/2 thick cream; or just heavy cream if not dairy-free)▢

Optional Add-Ins (Recommended for all variations)

• 1tbspBesti Monk Fruit Allulose Blend(to taste)▢
• 1pinchSea salt(to taste)▢

Maple Pecan Add-Ins

• 1/2tspMaple extract▢
• 2tbspPecans(chopped)▢

Chocolate Peanut Butter Add-Ins

• 1tbspPeanut butter▢
• 1tbspCoconut milk(or almond milk)▢
• 1tbspSugar-free dark chocolate chips▢

Strawberries & Cream Add-Ins

• 2tbspStrawberries(finely chopped)▢
• 1/2tspVanilla extract▢
• 2tbspCoconut cream(or just the cream part from canned coconut milk, or heavy cream if not dairy-free)▢

Cinnamon Roll Add-Ins

• 3/4tspCinnamon▢
• 3/4tspVanilla extract(divided into 1/2 tsp and 1/4 tsp)▢
• 1tbspBesti Powdered Monk Fruit Allulose Blend▢
• 1/2tbspCoconut cream(or just the cream part from canned coconut milk, or heavy cream if not dairy-free)▢

Instructions

Tap on the times in the instructions below to start a kitchen timer while you cook.

Basic Keto Oatmeal

1. Stir all ingredients, except cream or milk, together in a small saucepan. (This includes the optional sweetener and salt if using.)

2. Add cream/milk and whisk until smooth.

3. Stovetop instructions:

   Simmer for 3-5 minutes over medium heat, until thickened.

   Microwave instructions:

   Instead of a saucepan, use a microwave safe bowl. Heat for 1 to 2 minutes, until thickened.

   Serve immediately, or follow options below for add-ins.

Maple Pecan Keto Oatmeal

1. Stir in the maple extract and chopped pecans.

Chocolate Peanut Butter Keto Oatmeal

1. Stir in peanut butter and extra milk, then simmer for another minute.

2. Stir in chocolate chips.

Strawberries & Cream Keto Oatmeal

1. Stir in strawberries, coconut cream, and vanilla extract.

Cinnamon Roll Keto Oatmeal

1. Stir in cinnamon and 1/2 tsp (2.5 mL) vanilla extract.

2. In a very small bowl, whisk together powdered sweetener, coconut cream, and 1/4 tsp (1.25 mL) vanilla extract. Drizzle over oatmeal in a swirl pattern.
   

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Rate recipe

Save Recipe

Related Easy Recipes

• Coddled Eggs

• Bulletproof Coffee (Keto Coffee Recipe)

• Keto Overnight Oats

• Keto Yogurt

Recipe Notes

Serving size: Entire recipe

Nutrition info listed does not include the variations, just the basic recipe. It’s very filling, so you could easily split this into two servings, especially if you add toppings.

Recipe from The Easy Keto Carboholics’ Cookbook.

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories596

Fat48.9g

Protein28.8g

Total Carbs10.9g

Net Carbs4.4g

Fiber6.5g

Sugar2.1g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

Course:Breakfast

Cuisine:American

Keywords:keto oatmeal, low carb oatmeal

Calories: 596 kcal

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. 🙂

Low Carb Keto Oatmeal

Pin It For Later!