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!

By Maya Krampf

289 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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289 Comments

Carmen
0 May 7, 2021Reply

I love oatmeal. I mean LOVE it. I’m sure that the way I miss oatmeal is not normal. I was skeptical going into this recipe, but it was really good. I think next time I make it, I might cut the flax down a tiny bit. Flax (to me) has a bit of a bitter aftertaste taste. Before the flax aftertaste hit, though, this noatmeal was really delicious. It really has a very similar texture to real oatmeal, and it has a slightly sweet, nutty taste. I topped mine with a homemade raspberry compote (just raspberries and monkfruit sweetener heated on the stove). I think I have my favorite go to keto breakfast. I am especially appreciative, as I am allergic to eggs, so low carb breakfast is a little tough.
MaryClaire Petro
0 May 2, 2021Reply

This looks good, except for the hemp seeds. I just don’t like them. Any suggestions for a hemp seed substitute? Thanks so much! I have used so many of your recipes with great success!
- Wholesome Yum M
  0 May 2, 2021Reply
  
  Hi MaryClaire, You can substitute the hemp seeds with almond flour or finely shredded (desiccated) coconut. You will get a different texture with your recipe, but it still works great for a hot cereal substitute!
Joy Gilpin
0 April 11, 2021Reply

Made with canned coconut milk and other ingredients as stated. Topped with lemon and lime zest! SO yummy and creamy! I will definitely be making this again!
Cindy
0 March 27, 2021Reply

Is there any way to make the recipe without chia seeds. For some reason they don’t agree with me at all.
- Wholesome Yum M
  0 March 28, 2021Reply
  
  Hi Cindy, Feel free to omit the chia seeds if you cannot tolerate them. Enjoy!
  - Laurel
    0 April 11, 2021Reply
    
    Is this really 592 calories per serving? Thanks, Laurel
    - Wholesome Yum M
      0 April 11, 2021Reply
      
      Hi Laurel, Yes, the nutrition is correct.
Cindy Johnson
0 March 13, 2021Reply

I made this today for the first time. I don’t know why I waited so long as I’ve missed my oatmeal. It is delicious – I made it with cream and a little salt. I May try the other options next time but the plain had a nice nutty flavor and was warm and satisfying – just like oatmeal. If you miss your oatmeal – don’t hesitate to try this.
Surfdancer
0 March 10, 2021Reply

Hi,

I love chia and hemp seeds. However, I don’t understand why you count Collagen peptides as a protein boost?
Collagen peptides do not contain all 9 essential amino acids, so they are not a complete source of protein.

Can you please explain your perspective?
- Maya | Wholesome Yum
  0 March 11, 2021Reply
  
  You’re right that collagen is not a complete source of protein, but it’s a very important one. Collagen makes up 1/3 of the protein in our bodies and you can read more about collagen benefits here.
Roberta
0 March 10, 2021Reply

The protiens collegen peptids that you use is not avaible at Amazon, what other brand would you suggest? I have never used anything like this before and I can’tt wait to try it.
- Wholesome Yum M
  0 March 10, 2021Reply
  
  Hi Roberta, Sorry the link was out of stock. You can also find collagen peptides here.
Marvette
0 March 8, 2021Reply

Oatmeal, my cold morning go to meal. Finally decided to give Maya’s oatmeal a go. Yes the ingredients sounded funky but I was majorly craving. Wow! So delicious and filling why did I wait so long to try …
Vinnie Dinda
0 March 2, 2021Reply

I’m always so skeptical of recipes that attempt to replace high carb foods with keto friendly ones but I must say that your Maple Pecan Keto Oatmeal is absolutely delicious. It kept me sated for nearly the entire day. Looking forward to having it again tomorrow!
Darlene Jones
0 February 23, 2021Reply

I do not even like regular oatmeal of any kind so when I saw this recipe I had to try it. All I can say is that this is so good! I used 1/2 tsp besti brown sugar…cinnamon, vanilla….pecans. So easy to make and filling. Thanks for awesome ideas here….great products.
Lisa
0 February 16, 2021Reply

I made the maple and pecan and it was super duper delicious!!!
Lisa
0 February 13, 2021Reply

This was delicious! I used a little keto granola, maple extract, Lankanto brown, and almond milk!
Nicole
0 February 8, 2021Reply

I haven’t tried this yet but looking forward to it. Is the vital protein collagen really needed? What does it do for the recipe? Is it for taste, texture, thickening or just for nutrition?
- Wholesome Yum M
  0 February 8, 2021Reply
  
  Hi Nicole, The collagen is for nutrition. It doesn’t add any taste or texture to the recipe.
Elaine
0 February 4, 2021Reply

I love this recipe, however when I enter the basic recipe into Carb Manager, it comes up with one net carb, and not 5. I’m using almond milk instead of coconut. Why the difference? Thanks.
- Wholesome Yum M
  0 February 4, 2021Reply
  
  Hi Elaine, There are 4 net carbs per serving in my version of the recipe (including coconut milk). Using almond milk will reduce the recipe by 1 net carb. Did you make any other changes to the recipe?
  - Julie
    0 April 24, 2021Reply
    
    Canned coconut milk is much higher carb than unsweetened almond milk so that might be the big difference. I was also wondering about the carb count since my hemp would be 1 and other seeds would all be basically zero.
My
0 February 4, 2021Reply

Better than oatmeal!
Bria
0 January 30, 2021Reply

Delicious! I did chocolate chip, cinnamon and half banana(will do without next time as I don’t need it and it’s too sweet for my tongue now). Didn’t need butter(surprised!) Perfect oatmeal replacement and I’m already coming up with more variations. Thank you for this!
Rachel
0 January 24, 2021Reply

Can I substitute gelatin for collagen peptides?
- Wholesome Yum M
  0 January 24, 2021Reply
  
  Hi Rachel, I have not tried this. You would need to eat it while it’s warm, as it will solidify as it cools.
Christine
0 January 22, 2021Reply

This was delicious and will be made often. I accidentally increased the chia seeds to .25 cup and it was delicious. I also added some unsweetened almond milk (about 1/2 c and 1/2 c cream). It made 3 .50 cup servings.
Michelle Morton
0 January 6, 2021Reply

Wow, this recipe is really yummy! I did make a few additions of salt, butter & swerve brown “sugar” instead of white swerve & I think that took it over the top! I did however misstep & used regular hemp seeds instead of HULLED HEMP, only because I didn’t read closely enough it made it pretty crunchy….extra fiber though I’ll make it with hulled hemp next time! Thanks Maya, SO happy to have that “oatmeal” cereal back in my life! Your recipes are fantastic!!!
bren037
0 December 20, 2020Reply

This is a delicious recipe. I think there was a small operator error and I accidentally added too much chia seed. I did 1tablespoon instead of half a tablespoon. I opted for the peanut butter chocolate version which made it taste like malt o meal. I think next time I will just try it without the add in because as much as I liked it, I think the peanut butter was a little overpowering. It is definitely a generous serving.
Diane
0 December 5, 2020Reply

Thanks for the recipe! I have made this several times. I used apple pie seasoning and 1 tsp Lakanto granulated. I used almond milk to get the calories down and omitted collagen since I didn’t have any.
electrical contractor
0 December 1, 2020Reply

Very good website you have here but I was wondering if you knew of any user discussion forums that cover the same topics talked about in this article? I’d really love to be a part of online community where I can get responses from other knowledgeable people that share the same interest. If you have any suggestions, please let me know. Bless you!
- Wholesome Yum M
  0 December 1, 2020Reply
  
  Hi there! We have a great Facebook group that’s very active. Feel free to join us!
R
0 November 7, 2020Reply

Made this today with HWC, brown sweetener, maple extract and pecan and it was delicious. Next time I will use my coconut cream in a can to cut down calories.
Marilyn Brennan
0 November 3, 2020Reply

This recipe of Keto Oatmeal is incredibly delicious!! I might eat it every day!
Gail Warner
0 November 1, 2020Reply

This was very satisfying as an oatmeal substitute. I made the maple pecan version and used half the sweetener and found it sweet enough. I like the crunch of the nuts and the texture was great.
Meredith
0 October 31, 2020Reply

I’ve seen some similar recipes where hot cereals like this are called n’oatmeal. I made this and we thought it was delicious!
Dolores
0 October 30, 2020Reply

Delicious mixture of healthy ingredients. For me less than a teaspoon of e sweetener was more than enough. A tablespoon would have been way too sweet for my taste.
Joyce
0 October 21, 2020Reply

This was delicious! It tastes like a mix between cream of wheat and oatmeal. We made the strawberries and cream version. We also felt great after eating it. Thank you for the recipe!
Sharon
0 October 12, 2020Reply

This hot breakfast cereal is a keeper recipe! I didn’t have hemp seeds so I substituted with a mixture of ground almonds/walnuts/cocconut. I added 1 tsp. of Oat Fiber too. Made the cinnamon roll version – oh my, that was wonderful!
Thanks so much for sharing.
Danielle Schuman
0 September 29, 2020Reply

Just made keto maple and pecan “oatmeal” this morning. Very easy and satisfying. I will definitely add this to my breakfast rotation.
Marsha
0 September 26, 2020Reply

These look yummy. However I don’t think they should be called “Oatmeal” when there is no oatmeal in them. I have been looking for some actual oatmeal recipes and I was disappointed.
- Wholesome Yum M
  0 September 26, 2020Reply
  
  Hi Marsha, Sorry about that! A bowl of traditional oatmeal doesn’t really work with the keto diet. This version gives the familiar comfort of oatmeal without the oats.
Cregnier
0 September 19, 2020Reply

Warm satisfying as all carb substitutes different texture taste than normal oatmeal but good replacement. I added dried ground wild blueberry powder, a T of almond butter, a dash of vanilla, and fresh blueberries. Will make this again.
Stephanie
0 September 7, 2020Reply

Outstanding recipe, especially with a scoop of Greek yogurt and strawberries. Thanks!
Terry
0 September 3, 2020Reply

Yum!! Just did the cinnamon roll without the extra topping….. so good and so quick in the microwave!! I pre-mixed a few extra & stored it for rush breakfasts.
Vickie
0 September 1, 2020Reply

This really hit the spot!! I tried the maple pecan variation and it did not disappoint. I’ve been keto for two years and really missed my morning oatmeal. I didn’t know if this would be similar enough, but it is delicious!! Thanks for providing a wonderful alternative!
Joy logan
0 August 15, 2020Reply

Yum. I added a touch of apple extract with cinnamon, and it is strikingly similar to oatmeal.
LEE
0 August 10, 2020Reply

OMG! Maya, your recipes never disappoint! I wasn’t sure if was going to like this but it was so good!!! I made the peanut butter recipe but substituted the peanut butter with almond butter. Love it!
- Sarah
  0 January 4, 2021Reply
  
  Absolutely delicious recipe!! I’ve just started back on keto after a sugar and carb-filled December and this yummy ‘oatmeal’ was much needed. Thank you! 🙂
heather
0 August 8, 2020Reply

This was really good. I am not Keto but Low Carb. I am not a fan of Oatmeal but this I can do. I mixed mine with water instead of coconut milk and added peaches, vanilla, cinnamon, and heavy cream.
Roxie Fiste
0 August 1, 2020Reply

Is there another seed that can replace hemp seeds? Every time we try hemp we have a really bad reaction. Really enjoy your recipes – I’ve been able to adapt many. Thank you so much!
Roxie
- Wholesome Yum M
  0 August 1, 2020Reply
  
  Hi Roxie, You can sub with ground nuts or shredded coconut. It will change the final carb count a bit, so be sure to keep that in mind when tracking carbs.
Mike
0 July 29, 2020Reply

Surprised how easy to make, surprised at how great it tastes. Highly recommend.
Hannah
0 July 17, 2020Reply

I absolutely loved the strawberries n cream keto oatmeal! it is my new go-to breakfast! I used heavy whipping cream as the alternative to coconut milk like the recipe suggested if you’re not dairy free. It is filling too. 100% recommend if you want a quick and easy, but delicious breakfast!
Laureen Chalumeau
0 June 25, 2020Reply

This was really good. I added evaporated milk for a sweeter kick. The texture is “seedy” but still has that oatmeal consistency I love. It can easily be adapted too. I will be making this again.
Ava
0 June 23, 2020Reply

Excellent “fauxtmeal” and easy to make. I mixed, microwaved and stirred in a gob of peanut butter. Yum!
Monique
0 June 22, 2020Reply

I made the maple pecan version. Wow! So delicious. Easy to make and it reminded me of my favorite oatmeal. This is going to be my new favorite breakfast. Thank you!
Hannah
0 June 19, 2020Reply

Hi! Can you do this as overnight ‘oats’? Thanks!
- Wholesome Yum M
  0 June 20, 2020Reply
  
  Hi Hannah, I have not personally tested this, but other readers have mentioned having success with making this recipe with the “overnight oats” method.
Susan
0 June 17, 2020Reply

Cooked up perfectly and I LOVE it! I would suggest trying it without sweetener first, then adding to taste – I added 1 Tablespoon of Swerve and it was too sweet. So far I have tried the peanut butter chocolate version and the cinnamon roll version. I’m excited to try them all!
Becky
0 June 11, 2020Reply

I’m allergic to hemp. Is there any substitute that will work? thanks… I really miss oatmeal!
- Wholesome Yum M
  0 June 11, 2020Reply
  
  Hi Becky, There isn’t a perfect substitution for hemp seeds in terms of texture. I suggest trying finely chopped nuts or shredded coconut to replace the hemp. It will change the nutrition, but it should still fulfill the warm cereal hole
- Connie
  0 August 3, 2020Reply
  
  Hiya I used ground almonds as I couldn’t get any hemp hearts and it still came out really good.
Karen
0 June 11, 2020Reply

This recipe is brilliant! So quick to make and very filling, I love it! Thank you 🙂
Hannah
0 June 2, 2020Reply

This recipe is awesome. Thank you so much for sharing it! I usually make the strawberries and cream version, using heavy cream and substituting whey vanilla protein powder, and it is so sweet and creamy. Sometimes I add sugar free chocolate chips for a “chocolate covered strawberry” vibe. Maybe I’ve just been off carbs for so long that I don’t remember the taste of oats, but … I think I liked this better than regular oatmeal. It reminded me of a cross between oatmeal and cream of wheat. Seriously recommend to anyone missing hot cereal!
loida
0 May 11, 2020Reply

The nutrition values of this are off. Did the basic recipe only diffrent I did not include collagen. It’s way more than 4 net carbs I put the measurements into the carb manager app.
- Wholesome Yum M
  0 May 21, 2020Reply
  
  Hi Ioida, The total carbs are high on this recipe, but when you subtract the fiber it’s 4 net carbs. Of course, brands can vary slightly, so be sure to read labels!