Keto Oatmeal

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!

Free Printable: Low Carb & Keto Food List

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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.

1. 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.
2. Add the liquid. Whisk in the coconut milk or heavy cream, until smooth. It’ll seem thin at first — this is normal.
3. 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.

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:

Keto Chaffles

Keto Breakfast Sandwich

Easy Egg Bites

Keto Cereal