Shop
My
Custom
Free Printable: Low Carb & Keto Food List
Get It Now
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!
Remove Ads
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
-
Stir all ingredients, except cream or milk, together in a small saucepan. (This includes the optional sweetener and salt if using.)
-
Add cream/milk and whisk until smooth.
-
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
-
Stir in the maple extract and chopped pecans.
Chocolate Peanut Butter Keto Oatmeal
-
Stir in peanut butter and extra milk, then simmer for another minute.
-
Stir in chocolate chips.
Strawberries & Cream Keto Oatmeal
-
Stir in strawberries, coconut cream, and vanilla extract.
Cinnamon Roll Keto Oatmeal
-
Stir in cinnamon and 1/2 tsp (2.5 mL) vanilla extract.
-
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.
Add Your Notes Your Notes
Try More Of My Recipes
© 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
Lilly
0I didn’t have chia seeds so I omitted, used brown flax seeds instead of golden, used whey protein powder instead of the collagen peptides, used Swerve brown sugar as the sweetener, used heavy cream, added a pat of butter and used chopped walnuts instead of pecans in the maple pecan version. Came out delicious and extremely filling. My husband, who isn’t doing keto, really liked it but it was a little too sweet for him. I’ll pick up some chia seeds and use less sweetener for him next time….and there will be a next time.
Angela
0This feels and tastes like cream of wheat, and keeps me full for hours! I added a tablespoon of dark cocoa powder. I could eat this every morning.
Lauren
0This was exactly what I’ve been needing. I am so sick of eggs, avocado and smoothies. I needed this bowl of cozy and it was delicious!
Toni Corona
0I find no place where I can print the recipe.
Wholesome Yum D
0Hi Toni, The print button is located right above the ingredients list.
JD
0I have made this several times. My favorite way is to add a scoop of pureed pumpkin and pumpkin pie spices. It’s like a pumpkin pie in a bowl–really good. I also sometimes use pea protein instead of collagen, which adds kind of a pie crust flavor. Thanks for this recipe–it’s become a go-to for my keto diet.
P.S. I made your bagel recipe, too. They far exceeded my expectations. I think oatmeal and bagels were what I missed most, so now that’s not an issue anymore! You are doing a great job with these recipes.
Karen Libman
0Love this recipe! Would it work to make overnight “noatmeal”?
Wholesome Yum M
0Hi Karen, You can find my Overnight Oats recipe here!
Natalie
0Are black flax seeds ok? Do they have to be ground?
Wholesome Yum D
0Hi Natalie, Black flax seeds would work in this recipe. I do suggest they are ground to get the best results.
Pamela
0Pumpkin Pie Spice Season is here!
I found VERY QUICKLY that I do not like the “green” taste of raw hulled hemp seeds.
Before cooking, I start by blooming my chia seeds with salt, golden monkfruit and maple extract in the 1/2 cup liquid in my microwave safe bowl. Pop that in the fridge. Next I TOAST my hemp seeds in a small non-stick skillet stirring constantly. Toasting goes fast! Take off the heat and let cool. The small amount cools quickly. Add golden flax meal, protein peptides and pumpkin pie spice and whisk together.
Take bowl of liquids out of fridge. Whisk in the combined dry ingredients. Cook in microwave.
Thanks for the great Cinnamon Roll Add Ins for inspiration <3
Celsa Villarreal
0Loved it!! Added a little banana extract and cinnamon and it was delish!! Not happy with it having so many calories per serving but I will have 1-2 times a wk for the great Omega benefits the seeds have. Thank YOU!! Always great recipes on this site.
Vicky
0If I make this on a stovetop, do I use water, same as with oatmeal? Because the recipe doesn’t specify. And if I do, how much? If I don’t, how do you cook it? Because the instructions aren’t clear.
Wholesome Yum M
0Hi Vicky, You must have missed the recipe card with full ingredient amounts and instructions. Combine all dry ingredients into a pan, pour cream/milk on top, whisk together. Simmer for 2 minutes on the stovetop until warmed through and thickened. I hope this helps!
Wiletta
0What can be substituted for the Golden Flax Seed Meal?
Wholesome Yum M
0Hi Wiletta, Increase the amount of chia seeds to 1 tablespoon if you are omitting the flax seed meal. Enjoy!
Marci
0I really love this recipe. Have been on Keto for one year, and didn’t realize how much I missed oatmeal until I made it. Thank you so much!!
Pamela
0Tried the no-oats oatmeal today from the carboholic cookbook so the recipe is missing the vital proteins. It is delicious! So nutty and satisfying. I added choc zero milk chocolate chips and yum! Feels indulgent. I’ll never miss oatmeal again. Thanks, Maya
Chelsea
0This is absolutely delicious! I think next time i might try with some sort of almond milk as I find canned coconutmilk quite high calorie. However I will continue to make this because it is YUMMY!
Thank you!
Aila Brookins
0Just made Keto “oatmeal”. It was delish! I actually used almond milk, because I did not have coconut milk available and I like my oatmeal savory, so salt and when it was ready, I added real salted butter. What a treat! I will make it again!
Jodie Gibson
0love porridge (oatmeal), and miss it occasionally on keto, but cannot stand hemp seeds. Any suggestions for an alternative? Or do I just have to go on missing porridge? 😉
Wholesome Yum M
0Hi Jodie, The flavor of the hemp hearts is not super prominent so I’d encourage you to try it as is to see what you think. If it’s still not for you, you can try replacing them with finely chopped nuts or coconut flakes, but you might need to add flax or chia seeds to thicken sufficiently.
RickP
0Tried this in the past. Ugh. Don’t call this oatmeal. Ugh, is terrible.
Wholesome Yum M
0Hi Rick, Sorry this didn’t suit your tastes. This recipe may not have the exact tastes and textures of oatmeal, but it makes a great hot cereal for those who miss it. Perhaps you would prefer this Keto Granola recipe instead?
Roxann Ritchie
0Has anyone tried this as cold/refrigerator oats?
Wholesome Yum M
0Hi Roxann, Here is the recipe and method for Keto Overnight Oats. Enjoy!
Erik Johnstone
0Love this in the morning… great for backpacking/camping
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!