Low Carb Keto Oatmeal (5 Flavors)

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when you are tired Keto Smoothie and Keto Pancakes and plain old boiled eggsgiving a surprising low carb breakfast try it: Keto Oatmeal! Also known as “noatmeal,” this low-carb oatmeal recipe takes just minutes from start to finish and contains just 5 ingredients.

Plus, you can even customize it to make your favorite flavor variations!It’s so popular that I even include it in my Easy Keto Carboholics Recipe (Most of these have exclusive recipes that can’t be found anywhere else, but this was too good not to be included).

Is Oatmeal Keto Friendly?

No, traditional oatmeal is too high in carbs for keto diet. Even without any added sugar, a typical serving of rolled oats will contain 28 grams of carbohydrates. However, you can use alternative ingredients in place of oats to make keto-friendly oatmeal that’s lowest in carbs.

Ingredients and Substitutes

This section explains how to choose the best ingredients for low-carb oatmeal, the role each ingredient plays in the recipe, and substitution options.For measurements, see recipe card below.

Basic Keto Oatmeal:

• hemp heart – These are shelled hemp seeds with a texture reminiscent of oats. You can experiment with other types of seeds, but hemp hearts come closest in texture.
• chia seeds —they absorb liquid and help thicken low-carb oatmeal. If you don’t have any, you can use whole flaxseeds or extra ground flaxseeds.
• flaxseed meal – This also helps with thickening.i prefer Golden Flaxseed Meal, which has the most neutral flavor, but regular brown flaxseed meal will work just as well.If you need a replacement, you can use superfine blanched almond flour like thisor grind whole flaxseeds in a coffee grinder or food processor.
• protein powder – this collagen is my favorite way to add protein (I like to add it to Keto coffee, Cookie Dough Bitesand Protein Cookies,also! ), but you can also use whey protein isolate or plant protein powder instead.
• Unsweetened Coconut Milk – This is the liquid part of the formula, which is absorbed by the other ingredients and creates a creamy texture.use thick cans like this, not the thin liquid in the carton, or your keto oatmeal will be too runny. If you’re dairy-free, you can also use heavy cream.Unsweetened almond milk Or a coconut milk drink would also work, but the result will be thinner and less creamy.

Optional plugins:

• sweetener – If you like your low-carb sweet oatmeal, add some flavoring.I strongly 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 in a 1-to-1 ratio, so it’s easy to estimate how much you need to add to suit your tastes.If you want to use another sugar substitutelook at my Sweetener Conversion Table for correct measurement.
• sea ​​salt – Balanced sweetness.

See also below for flavor variations you can make!

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 recipe card below.

1. Combine dry ingredients. Blend hemp seeds, chia seeds, flaxseed meal and protein powder in a blender small pan. Add optional Besti and salt if you plan to use them (or you can also add them at the end for seasoning).
2. Add coconut milk or heavy cream. Blend until smooth. The mixture will runny.

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

Low Carb Oatmeal Variations

Armed with a basic recipe packed with nutrients, now you can make this low-carb oatmeal just the way you like it with these delicious variations:

• Maple Pecan – stir in maple extract (or Sugar-Free Maple Syrup) and chopped walnut Contrasting sweet and crunchy. Other nuts work too.
• Chocolate Peanut Butter – Add a tablespoon of peanut butter and extra milk or cream. Cook for another minute, then top with unsweetened chocolate chips (These are the best!).
• Strawberries and Cream – add chopped strawberries for a creamy and fruity taste, vanilla, and more cream. You can also use different berries, such as raspberries or blueberries.
• cinnamon rolls – Stir in cinnamon and vanilla extract.In a very small bowl, whisk together Powdered Besti, Cream of Coconut and More Vanilla Extract. Drizzle over oatmeal in a swirl (or however you want).

If you have your favorite way to make regular oatmeal, you can totally make it with keto oatmeal too! Just add your favorite blend after cooking. You can also add some before heating.

Storage and Meal Prep

One serving of this keto oatmeal recipe can be enjoyed right away, but you can make extras later. (You can adjust the number of servings on the recipe card so I do the calculations for you, but keep in mind that multiple servings will take longer to cook.)

Tip: If you want to make a quick batch of keto oatmeal, use a large pan.

The larger surface area means it cooks as quickly as possible.

• To prepare meals: Low Carb Oatmeal is great for meal prep! You can make ahead and store in the refrigerator for up to 5 days. It thickens over time like regular oatmeal, 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 whatever toppings you like and reheat for breakfast.You can also use Keto Overnight Oats instead.
• Uncooked meal prep: Another option is to pre-mix the seeds and collagen ahead of time. You can then add coconut milk and heat it right before eating. It only takes a few minutes!
• Reheat: add a little water or keto milk, then heat briefly in the microwave, stirring in between, until heated through. You can also heat it on the stovetop over low heat.
• freeze: Portion into individual freezer containers or bags, leaving some space at the top, and freeze for up to 3 months. Thaw overnight in the refrigerator.

More Easy Keto Breakfast Recipes

From savory dishes to desserts, explore delicious options to start your morning the ketogenic way:

Low Carb Keto Oatmeal (5 Flavors)

Learn how to make 5 flavors of keto oatmeal, all based on an easy low carb oatmeal recipe that requires only 5 ingredients and takes less than 10 minutes!

Prepare: 5 minute

chef: 3 minute

all: 8 minute

Serving Size: 1 (Adjust according to recipe ratio)

recipe video

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raw material

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Optional plugin (recommended for all versions)

Chocolate Peanut Butter Inserts

Strawberries and Cream Add-Ins

instruct

Click on the time in the instructions below to start the kitchen timer while cooking.

Basic Keto Oatmeal

1. Whisk all ingredients together except cream or milk small pan. (This includes optional sweetener and salt, if used.)

2. Add cream/milk and beat until smooth.

3. Stove Instructions:

   simmer until 3-5 minutes Cook over medium heat until thickened.

   Microwave Instructions:

   Use a microwave-safe bowl instead of a pan.heating for 1 to 2 minutesuntil thickened.

   Serve immediately, or follow the options below to add a plugin.

Maple Pecan Keto Oatmeal

1. Stir in the maple extract and chopped pecans.

Chocolate Peanut Butter Keto Oatmeal

1. Add peanut butter and extra milk and bring to a boil another minute.

Strawberry Cream Keto Oatmeal

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

Cinnamon Roll Keto Oatmeal

1. Add cinnamon and 1/2 teaspoon (2.5 mL) vanilla extract.

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

recipe notes

Serving Size: entire recipe

Nutritional information listed does not include variations, only basic recipes.it is Very filling, so you can easily divide it in two, especially if you add toppings.

recipe from Easy Keto Carb Recipes.

nutrient content

Amount per serving. Serving sizes in recipe instructions above.

calories Chapter 596

fat 48.9 grams

protein 28.8 grams

total carbohydrates 10.9 grams

net carbs 4.4 grams

fiber 6.5 grams

sugar 2.1 grams

Nutrition Facts are provided as a courtesy. Questions about calculations or why do I get different results?see our nutrition policy.

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