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Free Printable: Low Carb & Keto Food List
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I created this keto oatmeal for my Easy Keto Carboholics’ Cookbook, and while most of those recipes are exclusive to the book, this one was just too comforting to keep only there. It’s warm, cozy, and the perfect change of pace when I’m over keto smoothies, keto pancakes, or eggs. Here’s why I keep coming back to this low carb oatmeal:
- All the warm comfort factor of the real deal – This keto oatmeal comes out thick, smooth, and creamy. While it’s not exactly like real oats, it gives me the same vibes.
- 5 ingredients, ready in minutes – Just stir, heat, and you’re done.
- 5 flavors to choose from – I made the plain version first, then experimented with the others. Check out my other flavor ideas below, like maple pecan or cinnamon roll!
- Keto friendly and nutrient packed – My keto oatmeal recipe is low carb, dairy-free, gluten-free, and grain-free. Plus, it’s packed with healthy fats, fiber, and protein, all with just 4.4g net carbs for the entire bowl.
If you’re craving a cozy low carb breakfast, especially on a chilly morning, this one is perfect. Pick your favorite flavor and make it with me!
Reader Review
“Excellent recipe. I used almond milk and added Besti Brown Sweetener, butter, and cinnamon. Definitely a keeper!” –Ellen
⭐⭐⭐⭐⭐
Ingredients & Substitutions
Here I explain the best ingredients for my keto oatmeal recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Hemp Hearts – These are just shelled hemp seeds! When they cook, they give this “noatmeal” that soft, slightly chewy texture that reminds me of real oats. I’ve tried swapping in other seeds, but hemp hearts are by far the closest in texture. Some kinds don’t thicken at all, while others gave me an odd consistency.
- Chia Seeds – These absorb liquid and help to thicken the low carb oatmeal. I’ve used whole flaxseeds when I was out and they worked pretty well.
- Flaxseed Meal – Another (smoother) thickener. I prefer golden flaxseed meal because it has a milder flavor, but the darker kind works, too. 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 to this keto oatmeal. (I add it into keto coffee, cookie dough bites, and protein cookies, too!) You can use whey protein isolate or plant-based protein powders instead, but choose one that you know dissolves well, so you don’t get a chalky or gritty texture. Check labels to avoid added sugar.
- Unsweetened Coconut Milk – I use the thick canned kind like this. Avoid the thin liquid kind from a carton, or your keto oatmeal will be too thin. You can also use heavy cream if you’re not dairy free. I’ve tried unsweetened almond milk as well, but the result is much thinner and less creamy.
- Optional Add-Ins – These are optional, but I recommend adding a little granulated Besti sweetener and a pinch of sea salt. Note that some sweetener brands might leave a gritty texture, an aftertaste, or settle at the bottom, which is why I like Besti — it dissolves easily and has no aftertaste. If you want to use something else, check my sweetener conversion chart if you need help with the amount.
For other add-ins, I’ve got a bunch of flavor variations you can make below!
How To Make Keto Oatmeal
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Mix the dry ingredients. Stir together the hemp seeds, chia seeds, flaxseed meal, and protein powder in a small saucepan. I usually add Besti and salt here too, but you can wait and sweeten to taste at the end.
- Add the liquid. Whisk in the coconut milk or heavy cream, until smooth. It’ll seem thin at first — this is normal.
- Cook until thick. Warm it on the stove or in the microwave, until the keto oatmeal thickens to the consistency you like. Add your favorite toppings and enjoy!
Low Carb Oatmeal Flavors
Here are some of my favorite ways to change up this keto oatmeal:
- Maple Pecan – I originally made this with maple extract , but these days I add my Wholesome Yum Zero Sugar Maple Syrup more often, which I think tastes even better (and is easier to use). Add chopped pecans (or walnuts, or any nuts you want!) for a sweet and crunchy combo.
- Chocolate Peanut Butter – Stir in a tablespoon of peanut butter (I like this unsweetened one) and a splash of cream or milk. Once it’s hot, top with sugar-free chocolate chips.
- Strawberries & Cream – This is the better version of what used to be my favorite kind from packets as a kid! Add chopped strawberries, a little vanilla, and more cream for a fruity, creamy bowl. Feel free to swap in other fruit like raspberries, blueberries, or chopped peaches.
- Cinnamon Roll – Stir in cinnamon and vanilla, then mix up a quick drizzle with Powdered Besti, coconut cream, and more vanilla. You can swirl the “drizzle” over the top if you add enough Besti to make it thick, or just pour it on top like I did below if it’s thinner.
If you had a go-to oatmeal combo before going to a keto diet, you can probably recreate it here. Just stir in your favorite mix-ins after cooking.
Keto Oatmeal (5 Low Carb Flavors)
This warm, creamy keto oatmeal comes in 5 fun flavors, all based on my easy low carb oatmeal recipe. Just 5 ingredients & 10 minutes!
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Ingredients
Tap underlined ingredients to see the ones I use.
Basic Keto Oatmeal
Optional Add-Ins (Recommended for all variations)
Maple Pecan Add-Ins
Chocolate Peanut Butter Add-Ins
Strawberries & Cream Add-Ins
Cinnamon Roll Add-Ins
Instructions
Tap on the times in the instructions to start a kitchen timer.
Basic Keto Oatmeal
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Stir all ingredients, except cream or milk, together in a small saucepan. (This includes the optional sweetener and salt if using.)
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Add cream/milk and whisk until smooth.
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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
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Stir in the maple extract and chopped pecans.
Chocolate Peanut Butter Keto Oatmeal
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Stir in peanut butter and extra milk, then simmer for another minute.
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Stir in chocolate chips.
Strawberries & Cream Keto Oatmeal
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Stir in strawberries, coconut cream, and vanilla extract.
Cinnamon Roll Keto Oatmeal
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Stir in cinnamon and 1/2 tsp (2.5 mL) vanilla extract.
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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.
Maya’s Recipe Notes
Serving size: Entire recipe
- Storage & meal prep: See my meal prep options for how to store, reheat, freeze, or prep this keto oatmeal ahead of time (cooked or uncooked).
- Note on serving size: This recipe makes one serving, but it’s very filling, so you could easily split it into two servings, especially if you’re adding toppings.
- Note on nutrition info: The nutrition info below is for the basic recipe only and doesn’t include any of the variations. You can customize the recipe in my Wholesome Yum App to select one of the variations and see the macros.
📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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© 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.
Keto Oatmeal
Meal Prep Options
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 above, so I’ll do the math for you, but keep in mind that multiple servings will take longer to cook.)
- Meal prep cooked: You can make a few batches ahead and store them in the fridge for up to 5 days. It thickens over time, so I just stir in a splash of cream or keto milk before reheating. I like to portion it into these glass containers with toppings. You can reheat them right in those, or turn it into keto overnight oats and enjoy them cold.
- Meal prep uncooked: Just mix the dry ingredients in advance, then add coconut milk and cook the when you’re ready to eat.
- Freeze: Portion into small containers (I like these souper cubes) or bags, leave a little room at the top, and freeze for up to 3 months. Thaw in the fridge overnight if you can, although you can reheat from frozen if you have to.
More Meal Prep Breakfast Recipes
If you love this keto oatmeal and want more make-ahead options, here are a few other easy meal prep breakfast recipes I think you’ll enjoy:
347 Comments
Carolyn Jones
0I’ve read that going overboard with proteins will cause them to break down into glycogen, which in turn gets converted to fat. For that reason, I don’t want to include the collagen peptides to my recipes. Will leaving them out greatly affect the outcome of the oatmeal?
Wholesome Yum
0Hi Carolyn, it may be less thick but you should be able to omit it.
Diana Evans
0Amazing!
Kevin
0Not going to lie some of these meal replacement things for low carb have tasted awful.
I actually like this recipe more than regular oatmeal !
Cheryl
0This is wonderful! Thanks so much! I thought my oatmeal/Cream of wheat days were gone forever. This is easy & delicious, perfect low carb hot cereal option. I am currently doing the maple pecan one, haven’t tried other variations yet due to loving that one so much lol!
Brookie
0Do the seeds soften like oats or remain hard like seeds?
Maya | Wholesome Yum
0Hi Brookie, They soften like oats.
Jesenia Vega
0I want to try this recipe but don’t have any hemp hearts. Is there an alternative?
Maya | Wholesome Yum
0Hi Jesenia, Sorry, no, they are the main component in this recipe. You can buy them using the link on the recipe card above.
Carole Myers
0Delicious! 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
0I made this it was so delicious ty for your recipes so far I’m not disappointed at all . Ty
Doris
Tracy
0My 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
0Hi Tracy, You can try a different protein powder.
Chillli
0The calories are way too high on this….why isn’t almond milk a suggestion??
BJ
0I 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.
Maya | Wholesome Yum
0It’s meant to be creamy and filling. It tastes more watered down with almond milk, but you can use it if you prefer.
Shondra
0Omg! 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
0I’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
0Is 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
0Hi Sharon, They aren’t identical but pretty similar.
Jennifer Oakley
0This 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
0Thank you, Jennifer! Keto oatmeal cookies are on my list!
Kat
0Great 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
0Hi 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
0OUTSTANDING!!!
Lori
0I 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
0Love 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
0Can 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
0Hi Kristina, I haven’t tried that to say for sure, but most likely it would be more like a warm chia pudding.
Cynteeuh
0This 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
0Just 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
0Excited 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
0Hi Jessica, you should be able to replace them with more hemp hearts or flax seed meal instead.
Patricia Clayborn
0Because I am hypothyroid I avoid flax. Is there an acceptable substitute for the flax seeds in this recipe?
Maya | Wholesome Yum
0Hi Patricia, You could replace them with more of the other seeds in the recipe.
Tonya
0You 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
0Hi Tonya, As long as it’s the thick kind (not like thin coconut milk beverage), homemade should be fine.
Adriana
0This 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
0This was a great keto oatmeal. I used blueberries and almond extract with a little stevia. It was delicious. Thank you
Maya | Wholesome Yum
0That sounds delicious, Denise! Thank you for sharing!
Toni
0I 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
0Can 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
0Hi 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
0Hi 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
0Hi 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
0I 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
0I 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
0Hi Angie, I haven’t tried it, but another reader said she used sunflower seeds.
Michele
0Hi 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
0Hi 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
0I 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
0This 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
0Hi 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
0Hi! Can you make this in an instant pot?
Maya | Wholesome Yum
0Hi 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
0Love 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
0Hi 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
0My comment should have included 5 stars since I can’t post more than that.
Katherine Correll
0Just 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
0Yay, so glad to hear that, Katherine! I’m glad you loved it.
Lauren
0I 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
0Hi 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
0Hi 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
0Thank you so much, Coco! Yes, you can definitely do that!
Anne Lawton
0I love this idea for oatmeal and love that you can make it ahead of time!
Maya | Wholesome Yum
0Thank you, Anne!
Dawn
0I made this with a brown sugar substitute, butter, and a splash of sf maple syrup!
Fanfrickingtastic, thank you soooo much
Maya | Wholesome Yum
0I love to hear that, Dawn! Thank you!
TamiJoy
0Hi, would this work with almond milk?
Maya | Wholesome Yum
0Yes, you can use almond milk. It would be a bit thinner, though. Thanks for stopping by, TamiJoy!
ChihYu Smith
0Love so many variety to choose from and they are all low carb. Fabulous!
Maya | Wholesome Yum
0I am so happy to hear that, Chihyu! Have a great day!
Carol Little R.H.
0This sounds so delicious — all of the variations sound scrumptious.
Thanks!
Maya | Wholesome Yum
0Thank you, Carol!
Kathryn
0I’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
0I hope you like it, Kathryn!
Emily Sunwell-Vidaurri
0I 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
0I agree, nothing is better than chocolate and peanut butter, Emily!
Stacey Crawford
0Such 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
0Thank you, Stacey!
Lindsey Dietz
0LOVE 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
0Yay, thank you so much, Lindsey!
Sheila
0This 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
0Hi 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
0I 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
0Yay, so glad to hear that, Nicole! Hope you’ll try it with collagen and the other flavors, too.