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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!
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.
- 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)
By
This warm, creamy keto oatmeal comes in 5 fun flavors, all based on my easy low carb oatmeal recipe. Just 5 ingredients & 10 minutes!
Ingredients
[ See substitutions ]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
[ See step photos ]Tap on the times in the instructions to start a kitchen timer.
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 make it? Leave a review or tag me @wholesomeyum on Instagram!
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.
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© 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:
351 Comments
Jasmine Garrett
0Absolutely scrumptious! I used instant espresso so that I could make the coffee flavor extra strong, which gave it an extra umph ?
Katherine
0Can you suggest a substitute for Vital Proteins? oncologist said that’s a big no!
Wendie
0I use this product. Did your oncologist say why its a no?
Wholesome Yum D
0Hi Katherine, You could substitute with a collagen powder that your doctor recommends.
Konnie
0I love this! I used egg white protein powder, almond milk, and cinnamon. One recipe is too much for me! It seemed extremely rich but delicious!
Josh
0What about the 100 calorie 15 net carbs packets of oatmeal?
Wholesome Yum D
0Hi Josh, I would not consider those a keto option.
Deb
0I was skeptical but this recipe is good. I was really missing oatmeal and this is a great substitution. Allergic to coconut so I used unsweetened almond milk. Seemed to work fine.
Terri Garringer
0Awesome! I have tried many recipes for keto oatmeal but this is the winner! I didn’t have collagen peptides so replaced with isopure unflavored protein powder. I used 2-3 T of heavy cream and the rest of unsweetened almond milk. I like mine runny so I added quite a bit of almond milk. I added 1 T of allulose sweetener… a dash of sugar free maple syrup and bacon bits. This is the closest I’ve come to the real thing!
Jonah Myers
0So a little backstory: I am a type 1 diabetic. I do everything to control my sugar and keep it in the best control so I can live a long life for my family. When I was younger and had less concern for my sugars (mid-late high school) I used to eat protein powder oatmeal every single morning for breakfast. It was my absolute favorite. I would always get high blood sugars in the afternoon, but I couldn’t explain why, because I never put sugar in my oats, and I believed I had taken enough insulin to cover it. Flash forward to nearly 10 years later, I have cut nearly all carbohydrate-heavy foods out of my diet, including oatmeal, and have substituted the alternatives in (I usually just tell people “keto” because that’s easy to understand). I have used numerous recipes on your site, but NONE have made me feel so happy as the simple gift of being able to eat my favorite breakfast again, without the dramatic and aggressive spike in my blood sugar for the morning. This review may seem dramatic, but I really, really mean it. You gave me back one of my favorite foods and something that used to be a part of my routine every day. Thank you!
Angie Pina
0Which carbs should we be putting attention too. I don’t understand, Is it the total carbs 9g or the Net carbs 4g. Thanks for the recipe I will try it.
Lindsay
0Even though they are part of the “total carbs” on nutrition labels, fiber and sugar alcohols (sweeteners used by keto recipes) are not digested by the body. This means they are not absorbed to create insulin, which is the main concern when trying to maintain ketosis. By using net carbs, you are strictly paying attention to carbs the body absorbs that actually impact ketosis. Still, it is ultimately a personal preference as to which you use.
Gorge
0Both but I pay more attention to the total carbs. For a ketogenic diet you are to be at 20 carbs. Now you can get to 20 net carbs but eat way more than the recommended amount to stay in ketosis. Example 60 carbs -40 fiber =20 net carbs. A true ketogenic diet should be whole meats, certain vegetables and small amounts of berries. Get to know what you are eating. Know the carbs, sugars, etc. Sticking to that you shouldn’t have to worry too much about carb counting. There should only be a minimal amount of daily subtracting being done. Hope this helps, good luck!
Maya | Wholesome Yum
0Hi Angie, Most people prefer and do fine with net carbs. You can read more about calculating net carbs here.
Michelle
0Love it! Small modifications: Almond Butter instead of Peanut Butter, Vanilla Protein Powder & 1/2 Heavy Cream 1/2 Unsweetened Vanilla Almond Milk.
Mandana
0Made this today for the first time, I was a little worried about the portion size but it is FILLING! Flavor/addition possibilities are endless!
Lisa
0Hi, I have a couple of questions if it’s ok. In regards to the coconut cream, what exactly is the coconut cream Freon canned coconut milk? Also, can I make these like overnight oats instead of cooking them? Thank you, Lisa.
Wholesome Yum D
0Hi Lisa, Coconut cream and coconut milk are different. Here is a recipe for Overnight Oats.
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0I made this “noatmeal” this morning for the first time. Maya’s instructions are clear and complete. The taste was great, especially when I added cinnamon and vanilla. A little calories-free maple syrup didn’t hurt, either. I made up a batch of the dry ingredients for four servings to make it quicker on busy mornings.
Tammy Jones
0Did not use chia seeds, but the texture was still gelatinous. How do you avoid this?
Wholesome Yum D
0Hi Tammy, This recipe may not have the exact tastes and textures of oatmeal, more like hot cereal. You can thin it out with more keto-friendly milk to help with the texture.
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