Easy Low Carb Keto Oatmeal Recipe – 5 Ingredients

Jump to recipeLearn how to make keto oatmeal 4 ways - maple pecan, strawberries & cream, chocolate peanut butter, or cinnamon roll - all based on an easy low carb oatmeal recipe with 5 ingredients!

By Maya Krampf

293 Comments

EasyLowCarbKetoOatmealRecipe Learnhowtomakeketooatmealways maplepecan,strawberries&cream,chocolatepeanutbutter,orcinnamonroll allbasedonaneasylowcarboatmealrecipewithingredients!Detail:easy low carb keto oatmeal recipe ingredients

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This post is sponsored by Vital Proteins. All opinions are my own and I only share products I personally love. Thanks for supporting the brands that make this site possible!

When you get tired of keto smoothies and keto pancakes and plain old boiled eggs, give another surprising low carb breakfast 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. Seriously.

You can even customize it to make your favorite flavor variations of this keto oatmeal recipe!

But first, can you have oatmeal on a low carb diet? And what is keto oatmeal, anyway?

Is Oatmeal Keto and Low Carb?

Unfortunately, as a grain, oats are not low carb or keto friendly. They are actually pretty starchy.

For people that want to be gluten-free, you can find oats that are certified gluten-free, but otherwise many are cross-contaminated with gluten as well. And even though oatmeal is often touted as a “heart healthy” food, the reality is there are lots of foods that are more nutrient-dense.

This is why I created this instant keto oatmeal recipe! It packs in a ton of nutrients, it’s low carb and still totally delicious.

Easy Low Carb Keto Oatmeal Recipe - Learn how to make keto oatmeal 4 ways - maple pecan, strawberries & cream, chocolate peanut butter, or cinnamon roll - all based on an easy low carb oatmeal recipe with 5 ingredients!

What Is Keto Oatmeal? (Or Noatmeal!)

So, what is keto oatmeal? It’s a blend of natural seeds, coconut milk, and my favorite Collagen Peptides from Vital Proteins!

The collagen adds a nice protein boost and gives you all the benefits of collagen in a delicious, comforting low carb breakfast. Collagen is the most abundant protein in our bodies, so I like to add it into all kinds of things from keto coffee to cookie dough bites to protein cookies.

You can actually get a thick, creamy texture by cooking hemp seeds, flax seed meal, chia seeds, and collagen in some coconut milk. It may sound a little strange, but this combination really is very similar to regular oatmeal. The main difference is that the texture of low carb oatmeal is a little finer compared to the size of oats.

The Fastest Way To Make Low Carb Oatmeal

You can heat your keto oatmeal in the microwave or on the stove. Either way, all it takes is stirring together the ingredients and heating for just a couple of minutes to thicken.

This low carb oatmeal recipe is for one person, but you can easily scale it for any number of servings you like. Simply adjust the number on the recipe card below.

The catch? It will take longer to cook more servings.

If you want to make lots of servings of keto oatmeal quickly, the best way is to use a large saucepan. More surface area means it will cook as fast as possible.

How To Make Keto Oatmeal Variations

The best part about low carb oatmeal is the variations you can make with it! Here are some of the best ones:

Maple pecan
Strawberries and cream
Cinnamon roll
Chocolate peanut butter

If you have your own favorite way to make oatmeal, you can totally do it with noatmeal, too.

Simply add your favorite mix-ins after cooking keto oatmeal. Some can also be added before heating.

How To Make Low Carb Oatmeal Ahead

You can make keto oatmeal and store it in the fridge, but it does thicken over time just like regular oatmeal would. You can thin it out with more milk or cream and reheat.

However, a better 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!

Easy Low Carb Keto Oatmeal Recipe

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293 Comments

Margaret
0 October 10, 2022Reply

Are the vital protein collagen peptides necessary or optional?
- Wholesome Yum D
  0 October 11, 2022Reply
  
  Hi Margaret, I highly recommend adding the vital protein collagen peptides to this oatmeal recipe.
Staci
0 August 31, 2022Reply

When making ahead of time and storing the dry ingredients, will a reusable silicone storage bag be a good choice or is something else recommended?
- Wholesome Yum D
  0 September 1, 2022Reply
  
  Hi Staci, Yes, that would work.
Jasmine Garrett
0 August 3, 2022Reply

Absolutely scrumptious! I used instant espresso so that I could make the coffee flavor extra strong, which gave it an extra umph 😊
Katherine
0 May 23, 2022Reply

Can you suggest a substitute for Vital Proteins? oncologist said that’s a big no!
- Wholesome Yum D
  0 May 23, 2022Reply
  
  Hi Katherine, You could substitute with a collagen powder that your doctor recommends.
- Wendie
  0 May 27, 2022Reply
  
  I use this product. Did your oncologist say why its a no?
Josh
0 April 26, 2022Reply

What about the 100 calorie 15 net carbs packets of oatmeal?
- Wholesome Yum D
  0 April 27, 2022Reply
  
  Hi Josh, I would not consider those a keto option.
Ellen
0 March 28, 2022Reply

Excellent recipe. I used almond milk and added besti brown Sweetener, butter and cinnamon. Definitely a keeper!
Deb
0 March 12, 2022Reply

I was skeptical but this recipe is good. I was really missing oatmeal and this is a great substitution. Allergic to coconut so I used unsweetened almond milk. Seemed to work fine.
Terri Garringer
0 March 6, 2022Reply

Awesome! I have tried many recipes for keto oatmeal but this is the winner! I didn’t have collagen peptides so replaced with isopure unflavored protein powder. I used 2-3 T of heavy cream and the rest of unsweetened almond milk. I like mine runny so I added quite a bit of almond milk. I added 1 T of allulose sweetener… a dash of sugar free maple syrup and bacon bits. This is the closest I’ve come to the real thing!
Jonah Myers
0 February 27, 2022Reply

So a little backstory: I am a type 1 diabetic. I do everything to control my sugar and keep it in the best control so I can live a long life for my family. When I was younger and had less concern for my sugars (mid-late high school) I used to eat protein powder oatmeal every single morning for breakfast. It was my absolute favorite. I would always get high blood sugars in the afternoon, but I couldn’t explain why, because I never put sugar in my oats, and I believed I had taken enough insulin to cover it. Flash forward to nearly 10 years later, I have cut nearly all carbohydrate-heavy foods out of my diet, including oatmeal, and have substituted the alternatives in (I usually just tell people “keto” because that’s easy to understand). I have used numerous recipes on your site, but NONE have made me feel so happy as the simple gift of being able to eat my favorite breakfast again, without the dramatic and aggressive spike in my blood sugar for the morning. This review may seem dramatic, but I really, really mean it. You gave me back one of my favorite foods and something that used to be a part of my routine every day. Thank you!
Angie Pina
0 February 23, 2022Reply

Which carbs should we be putting attention too. I don’t understand, Is it the total carbs 9g or the Net carbs 4g. Thanks for the recipe I will try it.
- Maya | Wholesome Yum
  0 February 23, 2022Reply
  
  Hi Angie, Most people prefer and do fine with net carbs. You can read more about calculating net carbs here.
- Gorge
  0 April 8, 2022Reply
  
  Both but I pay more attention to the total carbs. For a ketogenic diet you are to be at 20 carbs. Now you can get to 20 net carbs but eat way more than the recommended amount to stay in ketosis. Example 60 carbs -40 fiber =20 net carbs. A true ketogenic diet should be whole meats, certain vegetables and small amounts of berries. Get to know what you are eating. Know the carbs, sugars, etc. Sticking to that you shouldn’t have to worry too much about carb counting. There should only be a minimal amount of daily subtracting being done. Hope this helps, good luck!
- Lindsay
  0 June 26, 2022Reply
  
  Even though they are part of the “total carbs” on nutrition labels, fiber and sugar alcohols (sweeteners used by keto recipes) are not digested by the body. This means they are not absorbed to create insulin, which is the main concern when trying to maintain ketosis. By using net carbs, you are strictly paying attention to carbs the body absorbs that actually impact ketosis. Still, it is ultimately a personal preference as to which you use.
Michelle
0 February 18, 2022Reply

Love it! Small modifications: Almond Butter instead of Peanut Butter, Vanilla Protein Powder & 1/2 Heavy Cream 1/2 Unsweetened Vanilla Almond Milk.
Mandana
0 February 13, 2022Reply

Made this today for the first time, I was a little worried about the portion size but it is FILLING! Flavor/addition possibilities are endless!
Lisa
0 February 5, 2022Reply

Hi, I have a couple of questions if it’s ok. In regards to the coconut cream, what exactly is the coconut cream Freon canned coconut milk? Also, can I make these like overnight oats instead of cooking them? Thank you, Lisa.
- Wholesome Yum D
  0 February 7, 2022Reply
  
  Hi Lisa, Coconut cream and coconut milk are different. Here is a recipe for Overnight Oats.
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0 February 1, 2022Reply

I made this “noatmeal” this morning for the first time. Maya’s instructions are clear and complete. The taste was great, especially when I added cinnamon and vanilla. A little calories-free maple syrup didn’t hurt, either. I made up a batch of the dry ingredients for four servings to make it quicker on busy mornings.
Tammy Jones
0 January 29, 2022Reply

Did not use chia seeds, but the texture was still gelatinous. How do you avoid this?
- Wholesome Yum D
  0 January 31, 2022Reply
  
  Hi Tammy, This recipe may not have the exact tastes and textures of oatmeal, more like hot cereal. You can thin it out with more keto-friendly milk to help with the texture.
Lilly
0 January 27, 2022Reply

I didn’t have chia seeds so I omitted, used brown flax seeds instead of golden, used whey protein powder instead of the collagen peptides, used Swerve brown sugar as the sweetener, used heavy cream, added a pat of butter and used chopped walnuts instead of pecans in the maple pecan version. Came out delicious and extremely filling. My husband, who isn’t doing keto, really liked it but it was a little too sweet for him. I’ll pick up some chia seeds and use less sweetener for him next time….and there will be a next time.
Angela
0 January 9, 2022Reply

This feels and tastes like cream of wheat, and keeps me full for hours! I added a tablespoon of dark cocoa powder. I could eat this every morning.
Lauren
0 December 19, 2021Reply

This was exactly what I’ve been needing. I am so sick of eggs, avocado and smoothies. I needed this bowl of cozy and it was delicious!
Toni Corona
0 November 21, 2021Reply

I find no place where I can print the recipe.
- Wholesome Yum D
  0 November 22, 2021Reply
  
  Hi Toni, The print button is located right above the ingredients list.
JD
0 November 16, 2021Reply

I have made this several times. My favorite way is to add a scoop of pureed pumpkin and pumpkin pie spices. It’s like a pumpkin pie in a bowl–really good. I also sometimes use pea protein instead of collagen, which adds kind of a pie crust flavor. Thanks for this recipe–it’s become a go-to for my keto diet.
P.S. I made your bagel recipe, too. They far exceeded my expectations. I think oatmeal and bagels were what I missed most, so now that’s not an issue anymore! You are doing a great job with these recipes.
Karen Libman
0 September 21, 2021Reply

Love this recipe! Would it work to make overnight “noatmeal”?
- Wholesome Yum M
  0 September 21, 2021Reply
  
  Hi Karen, You can find my Overnight Oats recipe here!
Natalie
0 September 11, 2021Reply

Are black flax seeds ok? Do they have to be ground?
- Wholesome Yum D
  0 September 15, 2021Reply
  
  Hi Natalie, Black flax seeds would work in this recipe. I do suggest they are ground to get the best results.
Pamela
0 September 4, 2021Reply

Pumpkin Pie Spice Season is here!

I found VERY QUICKLY that I do not like the “green” taste of raw hulled hemp seeds.
Before cooking, I start by blooming my chia seeds with salt, golden monkfruit and maple extract in the 1/2 cup liquid in my microwave safe bowl. Pop that in the fridge. Next I TOAST my hemp seeds in a small non-stick skillet stirring constantly. Toasting goes fast! Take off the heat and let cool. The small amount cools quickly. Add golden flax meal, protein peptides and pumpkin pie spice and whisk together.
Take bowl of liquids out of fridge. Whisk in the combined dry ingredients. Cook in microwave.
Thanks for the great Cinnamon Roll Add Ins for inspiration <3
Celsa Villarreal
0 September 3, 2021Reply

Loved it!! Added a little banana extract and cinnamon and it was delish!! Not happy with it having so many calories per serving but I will have 1-2 times a wk for the great Omega benefits the seeds have. Thank YOU!! Always great recipes on this site.
Vicky
0 August 24, 2021Reply

If I make this on a stovetop, do I use water, same as with oatmeal? Because the recipe doesn’t specify. And if I do, how much? If I don’t, how do you cook it? Because the instructions aren’t clear.
- Wholesome Yum M
  0 August 25, 2021Reply
  
  Hi Vicky, You must have missed the recipe card with full ingredient amounts and instructions. Combine all dry ingredients into a pan, pour cream/milk on top, whisk together. Simmer for 2 minutes on the stovetop until warmed through and thickened. I hope this helps!
Wiletta
0 August 12, 2021Reply

What can be substituted for the Golden Flax Seed Meal?
- Wholesome Yum M
  0 August 12, 2021Reply
  
  Hi Wiletta, Increase the amount of chia seeds to 1 tablespoon if you are omitting the flax seed meal. Enjoy!
  - Marci
    0 December 12, 2021Reply
    
    I really love this recipe. Have been on Keto for one year, and didn’t realize how much I missed oatmeal until I made it. Thank you so much!!
    - Pamela
      0 June 15, 2022Reply
      
      Tried the no-oats oatmeal today from the carboholic cookbook so the recipe is missing the vital proteins. It is delicious! So nutty and satisfying. I added choc zero milk chocolate chips and yum! Feels indulgent. I’ll never miss oatmeal again. Thanks, Maya
Chelsea
0 August 6, 2021Reply

This is absolutely delicious! I think next time i might try with some sort of almond milk as I find canned coconutmilk quite high calorie. However I will continue to make this because it is YUMMY!

Thank you!
Aila Brookins
0 July 27, 2021Reply

Just made Keto “oatmeal”. It was delish! I actually used almond milk, because I did not have coconut milk available and I like my oatmeal savory, so salt and when it was ready, I added real salted butter. What a treat! I will make it again!
Jodie Gibson
0 July 19, 2021Reply

love porridge (oatmeal), and miss it occasionally on keto, but cannot stand hemp seeds. Any suggestions for an alternative? Or do I just have to go on missing porridge? 😉
- Wholesome Yum M
  0 July 19, 2021Reply
  
  Hi Jodie, The flavor of the hemp hearts is not super prominent so I’d encourage you to try it as is to see what you think. If it’s still not for you, you can try replacing them with finely chopped nuts or coconut flakes, but you might need to add flax or chia seeds to thicken sufficiently.
RickP
0 July 18, 2021Reply

Tried this in the past. Ugh. Don’t call this oatmeal. Ugh, is terrible.
- Wholesome Yum M
  0 July 19, 2021Reply
  
  Hi Rick, Sorry this didn’t suit your tastes. This recipe may not have the exact tastes and textures of oatmeal, but it makes a great hot cereal for those who miss it. Perhaps you would prefer this Keto Granola recipe instead?
Roxann Ritchie
0 July 16, 2021Reply

Has anyone tried this as cold/refrigerator oats?
- Wholesome Yum M
  0 July 16, 2021Reply
  
  Hi Roxann, Here is the recipe and method for Keto Overnight Oats. Enjoy!
Erik Johnstone
0 July 8, 2021Reply

Love this in the morning… great for backpacking/camping