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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.
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!
More Low Carb Recipes To Love
RECIPE CARD
Easy Low Carb Keto Oatmeal Recipe - 5 Ingredients
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!
PrintIngredients
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Basic Keto Oatmeal
- 1/4 cup Hemp hearts (hulled hemp seeds)
- 1 tbsp Golden flax seed meal
- 1 tbsp Vital Proteins Collagen Peptides
- 1/2 tbsp Chia seeds
- 1/2 cup Coconut 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)
- 1 tbsp Erythritol (to taste)
- 1 pinch Sea salt (to taste)
Maple Pecan Add-Ins
- 1/2 tsp Maple extract
- 2 tbsp Pecans (chopped)
Chocolate Peanut Butter Add-Ins
- 1 tbsp Peanut butter
- 1 tbsp Coconut milk (or almond milk)
- 1 tbsp Sugar-free dark chocolate chips
Strawberries & Cream Add-Ins
- 2 tbsp Strawberries (finely chopped)
- 1/2 tsp Vanilla extract
- 2 tbsp Coconut cream (or just the cream part from canned coconut milk, or heavy cream if not dairy-free)
Cinnamon Roll Add-Ins
- 3/4 tsp Cinnamon
- 3/4 tsp Vanilla extract (divided into 1/2 tsp and 1/4 tsp)
- 1 tbsp Powdered erythritol
- 1/2 tbsp Coconut cream (or just the cream part from canned coconut milk, or heavy cream if not dairy-free)
Instructions
More TIPS about this recipe in the post above!
VIDEO + NUTRITION INFO + RECIPE NOTES below!
Basic Keto Oatmeal
Stir all ingredients, except cream or milk, together in a small saucepan. (This includes the optional sweetener and salt if using.)
Add cream/milk and whisk until smooth.
Stovetop instructions:
Simmer for a few minutes, 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
Stir in the maple extract and chopped pecans.
Chocolate Peanut Butter Keto Oatmeal
Stir in peanut butter and extra milk, then simmer for another minute.
Stir in chocolate chips.
Strawberries & Cream Keto Oatmeal
Stir in strawberries, coconut cream, and vanilla extract.
Cinnamon Roll Keto Oatmeal
Stir in cinnamon and 1/2 tsp (2.5 mL) vanilla extract.
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.
SIMILAR KETO LOW CARB RECIPES
Recipe Notes
Serving size: 1 recipe
Nutrition info listed does not include the variations - just the basic recipe.
Video Showing How To Make Keto Oatmeal 4 Ways:
Click or tap on the image below to play the video. It's the easiest way to learn how to make Keto Oatmeal 4 Ways!
NUTRITION INFORMATION PER SERVING
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
More Low Carb & Keto Support!
If you want to know more about how to start a low carb diet, want to substitute sweeteners, need a food list, or need support, check these guides:
Low Carb & Keto Diet Plan
Starter Guide 
Sweetener Conversion Calculator 
Keto Low Carb Macro Calculator 
Low Carb Keto Food List
© Copyright Maya Krampf for Wholesome Yum. We'd LOVE for you to share a link to this recipe, but please DO NOT COPY/PASTE the recipe instructions to social media or websites. You may share a photo with a link back instead.
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113 Comments
Carole Myers
Delicious! Love the p.b. choc. recipe. Just now devoured a maple walnut combo. So good!! Thanks for this awesome recipe and the options! CM
Doris
I made this it was so delicious ty for your recipes so far I’m not disappointed at all . Ty
Doris
Tracy
My Mother In Law made this and absolutely loves it! I would like to try it, but I don’t have collagen. Is there something else I could use instead?
Maya | Wholesome Yum
Hi Tracy, You can try a different protein powder.
Chillli
The calories are way too high on this….why isn’t almond milk a suggestion??
Maya | Wholesome Yum
It’s meant to be creamy and filling. It tastes more watered down with almond milk, but you can use it if you prefer.
BJ
I like using the bottled Almond/Coconut milk combination from local grocer in place of dairy. It is much thicker than either of them seperate. Hemp Hearts are one of my very favorite snacking foods.
Shondra
Omg! This was amazing! I’ve tried other Keto oatmeal recipes (one had a slimy consistency!) and was left disappointed. I started with the basic recipe and then finished it off with a little more organic coconut milk from Trader Joe’s and half a cup of blackberries…delish!
Stephanie
I’ve tried it today with some cacao powder and peanut butter: so delicious and easy to prepare!! Even without any sweetener/erythritol, it felt like a real treat!
Thank you so much for that delicious recipe!
Sharon B
Is the nutritional information the same if you use 1/2c heavy cream as opposed to using 1/4c of coconut milk and heavy cream?
Maya | Wholesome Yum
Hi Sharon, They aren’t identical but pretty similar.
Jennifer Oakley
This is really good. I’ve tried other low carb breakfast cereals that were just ok, but this recipe was amazing. I did the peanut butter version, used about 1/8 cup cream and mixed with water for the rest of the volume. Shorted the chia a bit with 1 teaspoon because I was using ground chia seeds.
**** have you tried making a Keto oatmeal cookie or the no bake cookies using hemp hearts instead of oatmeal? I know hemp won’t thicken but wonder if it would give a nice texture? The no bake cookies that sub in coconut just don’t taste the same!
Maya | Wholesome Yum
Thank you, Jennifer! Keto oatmeal cookies are on my list!
Kat
Great recipe! Just made some tonight.
I plugged in the basic ingredients into the Carb Manager app and I come up with the following (using only coconut milk not heavy cream)
371 Cals, 4 Net Carbs, 27 Fat, 24 Protein
Are the nutritional info results you got from using heavy cream instead of coconut milk?
Maya | Wholesome Yum
Hi Kat, The nutrition info comes from the USDA Food Database and is most reliable. It factors in coconut milk, but not the optional ingredients.
Pam
OUTSTANDING!!!
Lori
I know hemp oil is very delicate in that heat destroys its goodness – I wonder if that is the case with the seeds?? In any case, will give it a try.
Peggy
Love your web site and your recipes are the best! Made this this morning and it is very good! A nice change for a cold winter day, Thanks
Kristina
Can I use all chia seeds or does that not cook well? Also would I have to adjust the amount (I’m assuming yes)?
Maya | Wholesome Yum
Hi Kristina, I haven’t tried that to say for sure, but most likely it would be more like a warm chia pudding.
Cynteeuh
This was a GREAT alternative to oatmeal, which I miss no more thanks to this quick and easy alternative! 🙂
I used almond extract and lakanto monk fruit sugar alternative — DELISH! The portion seems small (I gobbled up in a few bites!), but it’s mighty in terms in calories and nutrients. I craved more, but will be patient to allow the 600 calories to digest.
Jose Mata
Just made the maple pecan, and it was delicious. I chose the heavy cream option and will add less amount of erythritol, for my preferred taste. Easy recipe and quick. Would like to prepare this recipe for my morning break at work and will try the rest of options.
Jessica
Excited to try this! However I’m allergic to chia seeds, can I omit it? Or do your recomend anything in its place?
Maya | Wholesome Yum
Hi Jessica, you should be able to replace them with more hemp hearts or flax seed meal instead.
Patricia Clayborn
Because I am hypothyroid I avoid flax. Is there an acceptable substitute for the flax seeds in this recipe?
Maya | Wholesome Yum
Hi Patricia, You could replace them with more of the other seeds in the recipe.
Tonya
You specify canned coconut. I usually make my own to avoid added ingredients. Is there any reason homemade coconut milk may not work?
Maya | Wholesome Yum
Hi Tonya, As long as it’s the thick kind (not like thin coconut milk beverage), homemade should be fine.
Adriana
This sounds delicious, thank you for your recipes. Just wondering if you have tried to make baked noatmeal with this recipe before. Or if you have suggestions on how best to.
Denise Sosnowich
This was a great keto oatmeal. I used blueberries and almond extract with a little stevia. It was delicious. Thank you
Maya | Wholesome Yum
That sounds delicious, Denise! Thank you for sharing!
Toni
I could eat this all day. Yummy, I so needed something warm and comforting. I was missing my oatmeal and this did the trick. Thank you!!!
Diana
Can you sub out the collagen with something else? Is it just used to thicken the oatmeal? What about xanthan gum? Thank you! Really love your recipes and I am looking for something else to make for breakfast.
Maya | Wholesome Yum
Hi Diana, You can use another protein powder if you’d like, or omit it. The main purpose is for the benefits of collagen but it doesn’t significantly thicken.
Serenity Simpson
Hi Maya, I can’t wait to make this since the weather is starting to cool down now. I love cereal on winter mornings. Have you tried this with almond milk instead of the coconut milk? Also, the canned coconut milk is usually pretty homogenous (not separated), so I am not sure what you mean by half thick cream.
Maya | Wholesome Yum
Hi Serenity, You can make it with almond milk, but it will be less thick and creamy. If your canned coconut milk is homogeneous, just use the same of the total amount. Sometimes canned coconut milk separates into the cream and the coconut water, so that’s what I was talking about when I said half thick cream, but if yours doesn’t, it will all be the same.
Kathy
I have put a can of coconut milk in fridge overnight, then carefully open can, there is a lovely thick cream that has separated and you can drain remainder off to use elsewhere.
Angie
I would LOVE to try this but I am allergic to hemp. Could the hemp hearts be omitted or could something else be substituted for them?
Maya | Wholesome Yum
Hi Angie, I haven’t tried it, but another reader said she used sunflower seeds.
Michele
Hi Maya. Love the (n)oatmeal! I used brown Swerve & cinnamon and it came out really good. I used sunflower seeds instead of hemp seeds because that is all I had, so I am asking a favor if you would give me the macros for the hemp seeds so I can redo the ones you list. Thanks for the recipe. It is great on a cold morning!
Maya | Wholesome Yum
Hi Michele, I only have the whole recipe on hand, but you should be able to look up packaging for hemp seeds to swap that out in the macros. I’m so glad you liked the keto oatmeal and that it still worked using sunflower seeds!
Lorie
I wanted to reduce some of the calories from the coconut milk/heavy cream so I substituted 2 TBLS heavy cream and replaced the remaining liquid with macadamia nut milk. Then I added a TBLS of psyllium husks to up the fiber. It came out great! It got a tad too thick after a few minutes so next time I will cut the psyllium husks in half and possibly add a tad more nut milk, but I think I’m on a great track to reduce calories and still get the perfect consistency for this meal. Love this site, thanks Maya!
Amy
This was delicious! I made the maple pecan variety and can not wait to try the chocolate peanut butter. Thank you, I was so missing a cereal! I passed this recipe link along to several friends.
Can I make this in bulk if I mix the seeds in a bag and just scoop it out as needed? Then add in the collegian peptides and the sweetener to the bowl with the heavy cream. If so, about how much would I scoop out for a serving? Just trying to figure out how to save time in the mornings.
Thanks again!
Maya | Wholesome Yum
Hi Amy, Yes, you can definitely do that! You can actually pre-mix all the dry ingredients, including the collagen and sweetener. The exact amount of the dry ingredients summed up is a little strange – 3/4 cup + 3.5 tbsp – but that’s only 1/2 tbsp away from 1 cup, so you can probably just round up to 1 cup of the dry mix.
Michelle
Hi! Can you make this in an instant pot?
Maya | Wholesome Yum
Hi Michelle, Yes, you can. It cooks very quickly, so you’d probably need to set the time to 0 (zero), which means it will just bring it up to pressure and then be done cooking.
Sharon Paterson Cook
Love this and I’m not usually an oatmeal person. QQ….what is the serving size as it relates to the nutritional calculations ? 1 cup?
Maya | Wholesome Yum
Hi Sharon, The nutrition info is for the entire recipe. The exact volume will vary a bit depending on how much you cook it down / how much it thickens.
Katherine Correll
My comment should have included 5 stars since I can’t post more than that.
Katherine Correll
Just wanted to let you know this was fantastic. I used to eat Malt-O-Meal a lot pre-keto. It was so nice to have a delicious healthy warm cereal. At first I was a little hesitant but I broke down and bought the ingredients to make this as written, My first bowl, I didn’t add any extras just to try it out. I love it and it will be a regular part of my breakfast foods (and sometimes dinner). It couldn’t be easier to make. Thank you.
Maya | Wholesome Yum
Yay, so glad to hear that, Katherine! I’m glad you loved it.
Lauren
I was so happy to find your recipe for oatmeal! l love oatmeal and have really missed it since I started keto.
Quick question… for the milk part. Instructions say: 1/2 cup Coconut milk (from a can; 1/2 liquid and 1/2 thick cream; or just heavy cream if not dairy-free), Does this mean to use about 1/4 cup of the coconut milk liquid and then 1/4 cup of either the coconut milk cream OR heavy cream? Making it 1/2 cup total?
Thanks for clarifying 🙂
Maya | Wholesome Yum
Hi Lauren, Yes, it’s 1/2 cup total. If using coconut cream, it’s 1/4 cup of the thick cream and 1/4 cup of the liquid. If using heavy cream, just 1/2 cup heavy cream is fine. It will thicken as it cooks.
Coco
Hi Maya. I’ve never been a fan of oatmeal, but I was tired of eggy breakfasts, so I tried your Cinnamon Roll. O.M.G. I LOVE IT. I love it so much, now I want to take it to work during the week. I don’t want to assemble it there though. Can I do that at home and microwave it at work?
Maya | Wholesome Yum
Thank you so much, Coco! Yes, you can definitely do that!
Anne Lawton
I love this idea for oatmeal and love that you can make it ahead of time!
Maya | Wholesome Yum
Thank you, Anne!
Dawn
I made this with a brown sugar substitute, butter, and a splash of sf maple syrup!
Fanfrickingtastic, thank you soooo much
Maya | Wholesome Yum
I love to hear that, Dawn! Thank you!
TamiJoy
Hi, would this work with almond milk?
Maya | Wholesome Yum
Yes, you can use almond milk. It would be a bit thinner, though. Thanks for stopping by, TamiJoy!
ChihYu Smith
Love so many variety to choose from and they are all low carb. Fabulous!
Maya | Wholesome Yum
I am so happy to hear that, Chihyu! Have a great day!
Carol Little R.H.
This sounds so delicious — all of the variations sound scrumptious.
Thanks!
Maya | Wholesome Yum
Thank you, Carol!
Kathryn
I’m so excited to have this recipe. We have all these ingredients and will be trying this in the morning! Noatmeal- love it!
Maya | Wholesome Yum
I hope you like it, Kathryn!
Emily Sunwell-Vidaurri
I love all of these oatmeal versions!!! I would be all about the cinnamon roll and strawberries and cream right now. That chocolate PB is hard to pass up too!
Maya | Wholesome Yum
I agree, nothing is better than chocolate and peanut butter, Emily!
Stacey Crawford
Such a great variety of options and healthy add-ins. Nothing like a warm hearty breakfast cereal when you have a busy day ahead.
Maya | Wholesome Yum
Thank you, Stacey!
Lindsey Dietz
LOVE this idea! I don’t need any other website for oatmeal now! All the recipes I need are in one place! Definitely cannot wait to try the cinnamon roll flavor! Pinned, too!
Maya | Wholesome Yum
Yay, thank you so much, Lindsey!
Sheila
This recipe sounds great. I’ve really, really missed my steal cut oats but I think this would work for me, Could I use almond milk in place of the coconut milk? I’m not a fan of coconut flavor.
Maya | Wholesome Yum
Hi Sheila, Yes, you can use almond milk, but the oatmeal will be thinner compared to using canned coconut milk. If you aren’t dairy-free, heavy whipping cream also works and is more thick/creamy than almond milk.
Nicole
I just made the maple pecan one and it was sooooo good!! I’ve been craving oatmeal and it really hit the spot. I didn’t have the collagen peptides but I used whey protein and it worked ok. Think I’ll go out later and buy it though then try the other flavors this week. Thank you so much for this recipe! <3
Maya | Wholesome Yum
Yay, so glad to hear that, Nicole! Hope you’ll try it with collagen and the other flavors, too.
Shelley
I was so skeptical that this combination of ingredients would be palatable, but it’s delicious! Have been missing my oatmeal. Made the cinnamon roll version today. Can’t wait to try the strawberry version. Thank you for sharing your expertise.
Maya | Wholesome Yum
I am so happy to hear that, Shelley! Thank you!
Tina
Hi Maya, this is such a great recipe to share. I never thought of making oatmeal this way, and it sounds so good.
Maya | Wholesome Yum
Thanks so much, Tina! I am so happy you liked it!
Raia Todd
Sounds delicious! I love the sound of that chocolate peanut butter version. 🙂
Maya | Wholesome Yum
Me too, Raia! I love chocolate and peanut butter together!
Hope
What a great low carb breakfast! So many delicious toppings to choose from – yum!
Maya | Wholesome Yum
Thank you, Hope!
Linda Jones
Foods that contain coconut in any form are NOT nut free. That includes coconut milk, coconut flour, coconut cream, and coconut oil. People who have allergies to tree nuts are also likely to have an allergy to coconuts. I was disappointed to find so many recipes with coconut in the nut-free recipe section.
Maya | Wholesome Yum
Hi Linda, Thank you for your concern but that actually isn’t true – coconuts are a fruit, not a nut, so the name is a bit of a misnomer. It’s entirely possible to have an allergy to both nuts and coconuts, but they would be two separate allergies. Most of my readers looking for nut-free recipes are having to find alternatives that use coconut instead. If they are not for you, I totally understand and hope you’ll find ones that work for you, too!
Tahirah
It is the law that if a packaged product contains coconut it has to be listed as an allergen. Coconut is considered part of the tree nut category. That doesn’t mean everyone who has a nut allergy is allergic to it, but the chances are decent. On the plus side, the coconut products in these recipes are clearly listed as coconut___, and are easy to avoid.
Kari - Get Inspired Everyday!
What an incredible recipe, and I love the sound of all 4 flavors!
Maya | Wholesome Yum
Thank you, Kari!
Joni Gomes
That Strawberry and Cream Oatmeal is calling my name! Love the additions of hemp hearts and chia seeds. Those textures are so great and really filling!
Maya | Wholesome Yum
I am so happy to hear that, Joni! Thank you!
Tessa Simpson
My kind of hot cereal….YUM! And so many serving options! I want to try a pumpkin spice version with browned butter and lankanto maple syrup!!
Maya | Wholesome Yum
I hope you like it, Tessa! Thank you for stopping by!
Stephanie
Would I be able to make this as an overnight oat?
Maya | Wholesome Yum
Great question, Stephanie! I haven’t tried that yet. Please let me know if it works for you.
Linda Vogt
Hi, just wanted to let you know I had the cinnamon roll today and made it as an overnight oat, it turned out great!!
Fred
Is it possible to make this recipe without the collagen peptides?
Maya | Wholesome Yum
Hi Fred, Possibly, I haven’t tried as I love the benefits of them. When making modifications, I recommend trying the original version first to see what it’s supposed to be like, and then next time you can adjust if you want to exclude things.
Michelle Griffith
Been looking for oatmeal Keto recipe since cooler weather and it’s typically my go to.
However I don’t have the flaxseed meal, is it necessary or is it just for the health benefits if I don’t use it?
Maya | Wholesome Yum
Hi Michelle, The flax seed meal is necessary because it’s part of what thickens it. I haven’t tried it without to see if you could substitute something else. Hope you’ll get the chance to try it!
Ann
I am SO excited about this recipe. Warm oatmeal on a cold morning is a hard combo to beat.
While shopping for hemp seeds I ran into some confusion, however. There are hemp hearts, hemp seeds and hulled hemp seeds (which I assume are the same as hemp hearts). Can you please tell me which one you used in your recipe?
Maya | Wholesome Yum
Hi Ann, Sorry about the confusion! These are hulled hemp seeds or hemp hearts, which are the same thing. I’ll update the recipe card to clarify.
Dee Mack
Thank you for the recipe. I want to try it very soon. Can I make it without the Collagen Peptides as I don’t have any. Will it change it too much? Is there anything else I can use in place of them? Thanks for all you help.
Maya | Wholesome Yum
Hi Dee, Whey protein powder should work, too.
Kim
Really yummy – Thank you!
Maya | Wholesome Yum
Thank you so much, Kim!
Dave
Hi, I don’t eat dairy, so the collagen peptides are out. Is that going to be ok?
Maya | Wholesome Yum
Hi Dave, Collagen peptides are completely dairy-free! 🙂
Faith Crumpler
Can you use chicken broth instead of coconut milk for a savory version?
Maya | Wholesome Yum
Hi Faith, Yes, that should work. You might need a little less because it’s thinner than coconut milk.
Jim
Thanks, love the recipe… especially since today we had our first snowflakes (the real kind) here in Nepa.
Can you include in the written instructions on how to make it in the microwave or slow cooker?
Maya | Wholesome Yum
Hi Jim, I’m so glad you love it! I haven’t tried this in a slow cooker, but added instructions for the microwave as an option.