Low Carb Keto Oatmeal

Learn how to make keto oatmeal in 5 flavors, all based on an easy low carb oatmeal recipe with just 5 ingredients & less than 10 minutes!

By Maya Krampf
Published October 24, 2018
Updated August 25, 2023

325 Comments

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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.

Plus, you can even customize it to make your favorite flavor variations! It has been so popular that I even 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!

Keto oatmeal ingredients measured out in bowls next to Besti.

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.

Dry ingredients whisked together in a saucepan.

Coconut milk whisked into dry ingredients.

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: