Free Printable: Low Carb & Keto Food List
Get It NowWhen you get tired of keto smoothies and keto pancakes and 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).
Why You’ll Love This Keto Oatmeal Recipe
- Warm, comforting keto hot cereal
- Smooth, creamy, and thick
- Ready in less than 10 minutes
- Only 4.4g net carbs per serving
- Low carb, keto-friendly, nut-free, grain-free, gluten-free, and dairy-free
- Packed with omega-3 fatty acids, protein, and fiber
- Just 5 ingredients for basic keto oatmeal, plus 5 flavor variations!
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.
- Mix the dry ingredients. Stir together the hemp seeds, chia seeds, flaxseed meal, and protein powder in a small 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).
- Add the coconut milk or heavy cream. Whisk until smooth. The mixture will be runny.
- 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!
Low Carb Oatmeal Variations
With a base recipe packed with nutritious ingredients, 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 pecans for a sweet and crunchy contrast. Other nuts would work, too.
- Chocolate Peanut Butter – Stir in a tablespoon of peanut butter and extra milk or cream. Simmer for an extra minute, then top with sugar-free chocolate chips (these are the best!).
- Strawberries & Cream – Make it creamy and fruity by adding finely chopped strawberries, vanilla, and more cream. You could also use a different berry, like raspberries or blueberries.
- Cinnamon Roll – Stir in cinnamon and vanilla. In a very small bowl, whisk together powdered Besti, coconut cream, and more vanilla extract. Drizzle over oatmeal in a swirl pattern (or any way you want).
If you have your own favorite way you used to make regular oatmeal, you can totally do it with keto oatmeal, too! Simply add your favorite mix-ins after cooking. Some can also be added before heating.
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.)
TIP: If you want to make lots of servings of keto oatmeal quickly, use a large saucepan.
More surface area means it will cook as fast as possible.
- 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:
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.
Ingredients
Tap underlined ingredients to see where to get them.
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 below to start a kitchen timer while you cook.
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.
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 are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
© 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. 🙂
328 Comments
Laura
0Can you use these as overnight oats?
Wholesome Yum M
0Hi Laura, I have not personally tested this, but other readers have mentioned having success with making this recipe with the “overnight oats” method.
Kim
0Made the cinnamon roll this morning, it was delicious!!! Can’t wait to try the others!
Shernette Carter
0Hi. I love the fact that you created this recipe for those of us that enjoy oatmeal, but the oats don’t love us so much. My question to you is “have you ever added butter”? I did not see it in the recipe. I love butter in oatmeal but I don’t want to mess anything up. Please help.
Wholesome Yum M
0Hi Shernette, Yes, you can definitely add butter to taste! Enjoy!
MK
0Thank you!!!!! I love this recipe. I use flax seed milk instead of coconut milk and it always turns out great. I have made the maple pecan and the chocolate peanut butter oatmeals. Will try the other ones soon. Thank you for also sharing other ways to make the keto oatmeal.
Heidi
0Hi Maya, is there a substitute that I could use for the collagen peptides? That is one ingredient I don’t have. I do have protein powder in vanilla and chocolate flavors if those would work.
Maya | Wholesome Yum
0Hi Heidi, Yes, you can use any protein powder.
Karen M Johnson
0Hi. Maybe it’s me but I have a lot of trouble following your recipe posts. I still don’t see the oatmeal (brand, kind, amount) anywhere in the recipe. ??? Seems to be way too many words and explanations for a simple recipe. I do appreciate that some may want and need lots of detail, but isn’t there a way to just get the recipe? And where is the kind of oatmeal?
Wholesome Yum M
0Hi Karen, If you prefer to skip reading the blog post, you can use the button under the title to ‘Jump to Recipe.’ As for the keto oatmeal, there is not actual oatmeal in this recipe. It is a mixture of nuts and seeds that create a hot cereal breakfast similar to oatmeal. I hope this helps.
Christine Rodina
0Made this for the first time, it was delicious and filled the void of “oatmeal”. Thank you for being creative and posting a great recipe!
Cheryl
0Maybe I did something wrong but it is really crunchy. Good but crunchy. Also as much as I love peanut butter 1 T seemed a bit much or maybe it is a sign I can do more with less. It is good though. So nice break for a change. I will eat again.
Wholesome Yum M
0Hi Cheryl, The texture can vary depending on how long you cook your (not) oatmeal mixture down for. If you want a softer texture you can let it cook on the stove for a bit longer.
Stephanie
0Great recipe, but almost 600 calories! Not ideal since that would likely put most people over their calorie targets for the day.
Wholesome Yum M
0Hi Stephanie, The ingredients in this recipe are much more nutrient dense than traditional oatmeal is. It can be a great addition, if you can work it into your day.
Kacey
0I really love all your recipes – thank you! New to keto. I just made this recipe and it is fantastic! One question – could I use almond milk only, instead of the coconut milk?
Wholesome Yum M
0Hi Kacey, Yes, I think that would be fine. The texture may not be quite as thick, but it will still be delicious.
Sandi
0One of my faves! Love the versatility of this recipe.
Tanya
0I made this recipe and I absolutely love it! What I’m wondering is, I changed the serving size to 4 and I only got three out of it. Could you tell me if one serving size after being completely made in the sauce pan would equal a cup? Because after making the serving size for 4 I ended up with 3 cups only. I’m just trying to be careful knowing my net carbs so that I don’t go over as I’m really starting to think about serving size more as I pursue a healthier lifestyle! Thank you so much for the delicious recipe, trying to get healthier options for breakfast besides eggs! It is much appreciated!
Wholesome Yum M
0Hi Tanya, The only way I think that can happen is if too much liquid was cooked out of the oatmeal leaving you will less overall volume. Was the oatmeal thicker than usual?
Michelle
0OMGosh…I am so excited to find a KETO “oatmeal” for a quick hot breakfast or midday comfort meal. This is delicious. Since I’m not a fan of the taste of coconut, I used heavy cream and just a hint of vanilla. Just finished it and I’m now in my happy place! THANK YOU!
Ann
0Hubby was asking for a hot cereal option. I surprised him with this today. He almost licked the bowl! I think it was a hit.
Vivan
0What is a recipe without seeds because I have diverticulitis keto oatmeal
Wholesome Yum M
0Hi Vivan, This is a tough question since this recipe is almost entirely seeds! It will change the nutrition, but you could experiment with shredded coconut and finely chopped nuts. Best of luck!
JEREMY J
0What can I substitute for the hemp seeds. my job does random drug test so I can’t use hemp as it shows up as marijuana in a drug test.
Wholesome Yum M
0Hi Jeremy, Hemp seeds do not contain THC and will not give a false positive on a drug test. You can read more about hemp products HERE.
Jami Masterson
0Amazing! I made mine with Cashew milk and toasted pecans and a drizzle of sugar-free syrup.
TAMARA
0Any recommendations for a cinnamon spice version?
Wholesome Yum M
0Hi Tamara, Try the cinnamon roll variation. It’s so good!
Jennifer B
0This turned out great! I have been missing my morning oatmeal on keto… Tired of eggs… Shakes… I needed a hearty warm breakfast.. this recipe did not disappoint… I prepared the dry ingredients in baggies for the upcoming week for quick prep… Then I can add the extras as the mood strikes…Big thumbs up! THANK YOU!
Donna
0I was skeptical at first, because every low carb oatmeal I’ve tried to make has turned into an unappetizing, gelatinous mess. But oatmeal sounded so good on this chilly night. I didn’t have all the ingredients , but dove in anyway. I love when my skepticism proves wrong. This was delicious! Didn’t have hemp seeds so used sunflower seeds instead. Loved the texture they gave. Had no collegen, so simply left that out. No canned coconut milk either, so I used a milk mixture I keep in the fridge for baking and drinking. It’s just 1 part heavy whipping cream to 9 parts water, with a tiny bit of erythritol added. I think it works better in low carb baking than full heavy whipping cream and it tastes just like regular milk. Which is one of the only things I’ve really missed since going low carb. Though I don’t have to miss it anymore since I learned this tip! I added the ingredients for the maple pecan version plus a tablespoon of Swerve brown sugar substitute. I didn’t think it was going thicken up too much at first. But I took it off the heat and let it sit for a minute and it thickened up great. I am so thrilled I found this recipe. Thank you, thank you, thank you! And I’m betting it will be even better if I use the right ingredients next time. Even though it was super yummy just the way I made it. Milk again! Oatmeal again! Life couldn’t be better.
Scott
0This was simple and delicious! Great recipe!
Barbara
0Hello, I love your recipes! I’m not keto but I adjust a lot of recipes to fit Dr. Gundry’s plant paradox. I cannot have chia seeds and would like to know what I could use in its place? I haven’t had any kind of hot cereal in a year and a half and this looks yummy!
Wholesome Yum M
0Hi Barbara, You can leave the chia seeds out. The chia seeds provide thickening to liquids, so your “oatmeal” may be a little loose but it will still taste as great!
Angelina
0Love this! Made the PB chocolate version yesterday. Today I made a new flavor by addIng coconut manna, dried coconut, and freeze-dried blueberries. Blueberry coconut noatmeal is my new favorite!
Aylene
0Wow I have never tried hemp hearts and this hit the spot! The texture was like oatmeal… I screwed up and added more cinnamon than it called for but I love cinnamon so it worked out. I also added less chia seeds and a little more flax so the consistency was not as slimy. I will definitely be making this again!
E McCarthy
0This was delicious!!!!!! Added cinnamon and swerve. I miss hot/cold cereal since starting keto. this is my new favorite!!!
Christina
0Oh my God, this recipe is a game-changer and a total lifesaver! I was craving for something warm and comforting now that fall is here but I did not want to compromise my keto carnivore lifestyle. Major thumbs up, it tastes and feels just regular oatmeal and it was delicious and thick and awesome! I added an egg yolk for extra fat and just because and I believe it made everything so extra! Thanks again!
Nancy
0Wonderful.
Pam
0I am fairly new to Keto itself. I have lived a low carb lifestyle for awhile now and would have occasionally enjoyed oatmeal but avoided it like the plague. I was pleasantly surprised when I tasted the chia non oatmeal! It was creamy and had a very similar texture to creamy oatmeal aside from the occasional snap of an unground seed. It is a recipe I will use this winter for sure!
Janet Brown
0I made the maple pecan oatmeal perfect for my oatmeal craving. Can’t wait to try them all.
Jane
0I absolutely love this recipe. I could eat it everyday. Thank you
Sarah
0I was super excited to make this because I love & miss hot cereals; however, I don’t know if I did this recipe correctly as it came out slimy and tasted awful :'( The taste reminded me of the scent of raw pinto beans. I don’t know if that is the nutty flavor from the hemp? I’ve never tried hemp before so I’m guessing it’s just not for me. I wanted to hope there is still some way of tweaking the ingredients for a keto dish, but that soggy chia texture – I just can’t do it. I love chia in my low carb yogurt, or in dry-ish recipes (I’ve used them in some keto “muffins” and not had an issue). So, if you have any recommendations for alternatives I’m definitely willing to give them a try!
Wholesome Yum
0Hi Sarah, I’m sorry this one didn’t work for you! You can use more flax instead of chia seeds if the texture isn’t right to you.
Skyler
0You said a certain kind of coconut milk but my local grocery store doesn’t carry that kind would Thai Kitchen coconut milk and Thai Kitchen coconut cream work instead? cause that’s the only bran of coconut I think my store carries.
Wholesome Yum
0Hi Skyler, you can use any store brand of canned full-fat coconut milk (not coconut cream alone–it will be too thick).
Nancy Michalek
0Hi! I need an extra 24 hrs./day to read all I want to 🙂 These comments aren’t directly related to this recipe but anyway: The easiest way to remove shells from several eggs is, after boiling eggs, drain water from pot but leave the eggs in. Cover the pot & shake it up & down for a little bit. Remove the cover & the eggs are shell free! Is there a difference between an egg poacher & an egg coddler? I tried the basic Oopsie Bread recipe & it was too runny so I ended up with a small sheet of bread. It cooked great on top but the bottom was not toasty at all. Where did I go wrong? Thank you for all your help, NEM PS: I already pre-ordered the cook book. For SKYLAR; I haven’t tried this recipe yet but have used the Thai brand coconut milk in a can & it worked great.
Wholesome Yum M
0Hi Nancy, Poached eggs are cooked in liquid, coddled eggs are cooked in a ramekin. For the oopsie bread – It can be runny if the egg whites are not fully whipped into stiff peaks, be sure to whip them well. Also, it sounds like your recipe could have spent more time in the oven since it was one huge loaf instead of individual rolls.
Apral
0Does this recipe translate well in to an overnight oat variety?
Wholesome Yum
0Hi Apral, I think that would work! Others have had success with it.
Barb
0Delicious!
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??
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.
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.
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.