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
Carmen
0I 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
0This 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
0Hi 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
0Made 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
0Is there any way to make the recipe without chia seeds. For some reason they don’t agree with me at all.
Wholesome Yum M
0Hi Cindy, Feel free to omit the chia seeds if you cannot tolerate them. Enjoy!
Laurel
0Is this really 592 calories per serving? Thanks, Laurel
Wholesome Yum M
0Hi Laurel, Yes, the nutrition is correct.
Cindy Johnson
0I 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
0Hi,
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
0You’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.
Roberta
0The 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
0Hi Roberta, Sorry the link was out of stock. You can also find collagen peptides here.
Marvette
0Oatmeal, 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
0I’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
0I 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
0I made the maple and pecan and it was super duper delicious!!!
Lisa
0This was delicious! I used a little keto granola, maple extract, Lankanto brown, and almond milk!
Nicole
0I 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
0Hi Nicole, The collagen is for nutrition. It doesn’t add any taste or texture to the recipe.
Elaine
0I 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
0Hi 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
0Canned 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
0Better than oatmeal!
Bria
0Delicious! 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
0Can I substitute gelatin for collagen peptides?
Wholesome Yum M
0Hi Rachel, I have not tried this. You would need to eat it while it’s warm, as it will solidify as it cools.
Christine
0This 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
0Wow, 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
0This 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
0Thanks 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
0Very 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
0Hi there! We have a great Facebook group that’s very active. Feel free to join us!
R
0Made 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
0This recipe of Keto Oatmeal is incredibly delicious!! I might eat it every day!
Gail Warner
0This 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
0I’ve seen some similar recipes where hot cereals like this are called n’oatmeal. I made this and we thought it was delicious!
Dolores
0Delicious 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
0This 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
0This 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
0Just made keto maple and pecan “oatmeal” this morning. Very easy and satisfying. I will definitely add this to my breakfast rotation.
Marsha
0These 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
0Hi 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
0Warm 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
0Outstanding recipe, especially with a scoop of Greek yogurt and strawberries. Thanks!
Terry
0Yum!! 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
0This 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
0Yum. I added a touch of apple extract with cinnamon, and it is strikingly similar to oatmeal.
LEE
0OMG! 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
0Absolutely 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
0This 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
0Is 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
0Hi 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
0Surprised how easy to make, surprised at how great it tastes. Highly recommend.
Hannah
0I 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
0This 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
0Excellent “fauxtmeal” and easy to make. I mixed, microwaved and stirred in a gob of peanut butter. Yum!
Monique
0I 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
0Hi! Can you do this as overnight ‘oats’? Thanks!
Wholesome Yum M
0Hi Hannah, I have not personally tested this, but other readers have mentioned having success with making this recipe with the “overnight oats” method.
Susan
0Cooked 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
0I’m allergic to hemp. Is there any substitute that will work? thanks… I really miss oatmeal!
Wholesome Yum M
0Hi 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
0Hiya I used ground almonds as I couldn’t get any hemp hearts and it still came out really good.
Karen
0This recipe is brilliant! So quick to make and very filling, I love it! Thank you 🙂
Hannah
0This 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
0The 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
0Hi 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!