Keto Oatmeal Cookies… With a Secret Ingredient!
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Our keto oatmeal cookies recipe is wholesome, sweet, & hard to beat!
I’ve always been a big fan of oatmeal cookies, especially when they’re soft, chewy, and filled with warm and cozy feels. If I could, I’d wrap myself in an oatmeal cookie. And then I’d happily eat my way out of it! 😋
Fortunately, these keto oatmeal cookies are just as good as traditional… with a colossal amount of health benefits to boot! Oh, and did I mention that they’re ONLY 1 NET CARB per serving?!
What’s the secret ingredient that we’re using in place of high carb oatmeal?! Hemp Seeds! 🙌
Here’s a little Hemp Seed 101.
Hemp seeds, aka hemp hearts, are the seeds of the hemp plant Cannabis sativa. Yes, they come from the same species as cannabis (marijuana), BUT they are a different variety. That being said, they can’t get you high but they can get you HEALTHY!
Hemp seeds are remarkably nutritious with lots of healthy fat, ample protein, and numerous minerals. Considered a nut, hemp seeds have a mild and nutty taste. They are loaded with fat – over 30%! And, they are exceptionally rich in two super crucial fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3). Hemp hearts are an exceptional source of protein. For this reason, hemp seeds are a fabulous addition to a vegetarian keto diet.
Moreover, hemp seeds provide our bodies with loads of vitamin E, as well as vital minerals including magnesium, sodium, phosphorus, potassium, sulfur, calcium, iron, and zinc. With so many health benefits, hemp has been used as a food and medicine in China for over 3,000 years. Who knew this tiny little seed could pack such a punch?!
Now for a very important chat. Which sweetener to choose and why?
Without gettin’ too nerdy on ya, it’s important to explain how allulose vs. erythritol produces a very different keto cookie.
Allulose is a naturally occurring zero glycemic, zero-calorie sugar that behaves like conventional table sugar. This means it melts, caramelizes, and creates a lovely chew when used in baking. On the other hand, erythritol is a sugar alcohol that offers a similar sweetness and bulk as sugar without melting or browning.
So, what’s this have to do with you?
It means that you should first decide whether you want a chewy cookie or a crunchy keto oatmeal cookie. When using allulose, your cookie will be soft and chewy with caramelized edges. Alternatively, if you choose erythritol, you’ll get an airy, crunchy cookie. Nonetheless, BOTH cookies are delicious, satisfying, and sure to bring a big, sweet smile to your face!
Hip Tip: I usually buy my Allulose and Erythritol from Amazon IN BULK using Amazon Subscribe and Save (I receive an additional 15% off). Buying in bulk saves me money AND ensures that my pantry is always well-stocked, so I’m never in a pinch. (I live in a small mountain town where specialty food items are very limited.)
Keto Oatmeal Cookies
yield: 24 SERVINGS
prep time: 10 MINUTES
cook time: 15 MINUTES
total time: 25 MINUTES
This keto oatmeal cookie is wholesome, sweet, & hard to beat--and uses hemp hearts!
- 1 cup almond flour, super fine
- 1/2 cup hulled hemp seeds (a.k.a. hemp hearts)
- 3/4 cup finely diced walnuts (I buy Diamond, finely-diced)
- 2 tablespoons flax meal
- 1 teaspoon xanthan gum
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1 teaspoon ground cinnamon
- 1/2 cup keto-friendly sweetener (check the post for sweetener suggestions)
- 8 tablespoons (4 oz.) butter, softened
- 1 large egg
- 1 teaspoon pure vanilla extract
Preheat oven to 350 degrees. Prepare a baking sheet with parchment paper.
In a medium bowl, mix together dry ingredients: almond flour, hemp seeds, walnuts, flax meal, xanthan gum, baking powder, salt, and cinnamon. Set aside.
In a separate bowl, using an electric hand mixer, cream together sweetener of choice, softened butter, egg, and vanilla.
Pour dry ingredients into wet ingredients. Using a hand mixer on low speed or a wooden spoon, gently combine ingredients until well blended.
Using a tablespoon-sized scoop, drop cookie dough onto lined baking sheet.
- For allulose, be sure that you leave at least 3 inches between dropped cookie dough as the dough will spread as it cooks.
- For erythritol, you must flatten the dough prior to baking as it will not spread on its own. Press down with your thumb or a fork until dough is 2-3 inches in diameter (about 1/2 inch thick).
Place cookies in a preheated oven.
- For allulose: Bake for 12-15 minutes or until edges begin to brown.
- For erythritol: Bake for 15 minutes.
Once cooked, wait at least 5 minutes before transferring to a cooling rack. Cookie texture is best when cooled completely.
- For allulose: I prefer storing these cookies in the refrigerator. Although counter storage is fine, I feel the texture is best right out of the fridge.
- For erythritol: Store at room temperature.
Both varieties can be frozen. I often freeze half the batch after they're finished cooling to have tasty keto oatmeal cookies available when a sweet craving strikes. Surprisingly, I enjoy eating them slightly frozen in addition to thawed.
Nutritional values were calculated using allulose.
Regarding Nutritional Information: Allulose carb values are shown in the nutritional breakdown under sugar alcohols. While allulose is NOT a sugar alcohol, we deem it can be subtracted from total carbs to determine the net carb value. Researchers have found allulose to have no impact on blood glucose levels.
Yield: 24 servings, Serving Size: 1 cookie
Amount Per Serving: 110 Calories | 10g Fat | 7g Total Carbs | 1g Fiber | 5g Sugar Alcohol | 3g Protein | 1g Net Carbs
Yummy and only 1 net carb per cookie!
This calls for a celebration, and may I suggest cheering with another keto oatmeal cookie in hand? You and your whole family will love these cookies, no matter if you’re team soft and chewy or team crispy and crunchy!
Serious cookie monster?! Try our keto chocolate chip cookie recipe next!
Best cookies ever! Thank you for this great recipe.
Yippie!!!! Lori, you are so very welcome and I’m SO HAPPY to hear that. 🙌✨🌈
I would love to know what you didn’t like about the allulose cookies–off tastes, too sweet, etc.?
You’re so welcome! Thanks for letting us know how they turned out! Feel free to share with us in our new HIP2SHARE section! https://hip2keto.com/hip2share/
I made these with 3/4 cup monkfruit golden and they are INCREDIBLE. My entire family loves them, I think this is the best keto bake I’ve ever done. Going to try with banana extract and chocolate chips next ❤ THANK YOU!
You’re very welcome, Kate! So happy to hear you enjoyed them. Let us know how they turn out if you end up making them again with those new, yummy additions. 😋
These are HEAVENLY & extremely satisfying thanks to the richness of the ingredients. The hemp hearts are pure genius. Thank you so much for the recipe!
This was my first time using allulose and I’m thoroughly sold on its unique properties. I only had pecans (definitely try that substitution sometime if you like them!), but I can taste how great they would be with walnuts. Next time I make a batch, I’ll find a low carb marshmallow fluff recipe and make a few Fauxtmeal Creme Pies. 😀
I love the idea of Fauxtmeal Creme Pies, Lori B. ! I’m so glad to hear how much you love the recipe!
I am trying to create the same cookie to keto, my favorite, oatmeal cream pies.
Morning. Just finished my first 36 hr fast. Wondering what to eat! Bacon & eggs I think. How big a window for eating? Anyone know
Hi there! Be sure to check out these posts on fasting!
Hope this helps!
Made these today!! Omg I love em!
So glad to hear you loved these!
So I dont like Almond flour what could I use instead?
Here is a list of Keto Flours. If you choose to use a different one, make sure you make the correct conversions.
I made these tonight using allulose. They browned but did not spread at all. After the first batch came out of the oven, I flattened the rest prior to baking. They are yummy!
Thanks for letting us know how they turned out! We are sure glad you loved them, TRACY!
My kids had an oatmeal cookie bake-off yesterday using keto recipes. These won first place! My daughters did add 1/4 cup of Choczero chocolate and 1/4 cup of reduced sugar cran-raisins (which are NOT keto-friendly). Delicious! Thanks for posting!
Woohoo! Congrats to your kids on their win! You’re SO very welcome! 🎉
Cookies came out great 👍. Had just gotten back from Costco with a bag of hemp hearts. Knew how good they were for the keto lifestyle. Cookies rich and
Thanks! I absolutely love these and they are a huge hit in my house!
These TASTE amazing! Mine crumbled immediately though. For some readont they didn’t bind well. I used a mix of erythritol, xylitol, and monk fruit, ghee instead of butter and I added some lily’s chips. So delicious though!
Hi, Beth! Did you make sure to use xanthan gum? That’s your binding agent.
Can you replace the hemp hearts with something else?
Hi Chrissy! The Hemp Hearts are what make the recipe so great so unfortunately we don’t have a substitution for those. Be sure to browse some of our other yummy cookie recipes over here –> https://hip2keto.com/category/keto-recipes/cookies/
I’ve been reading if you have to take a drug test in can cause a positive for marijuana. I have lupus and RA so
I’m scared to chance it for fear my doctor will think I’m taking something I’m not supposed to. This is crazy!
Hi Nikki! I think that you may in fact be confusing THC with hemp. THC is the drug extracted from the cannabis plant.
Hemp seeds are technically a nut. They have a mild, nutty flavor and are often referred to as hemp hearts. Hemp hearts contain over 30% fat. They are exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3). They naturally do not contain any THC or CBD. So you most certainly are safe to consume them. Enjoy❤
Are the walnuts a necessary ingredient for the texture or something? I’m assuming at 3/4 cup, it might be significant for some reason. I’m just not a fan of nuts in my baked goods… thanks!
Hi there! You could try almond meal or another coarse nut flour instead, however it may affect the taste slightly. Hope this helps!
I appreciate your advice!
Glad to help! 🤗
Hey, Leelur! My family makes these all the time without the nuts. We leave the rest of the ingredients the same and they are yummy! The only thing it changes is the nutritional value.
Thanks so much Jennifer, really good to know!
I’m curious. Erythritol gives me diarrhea. Does allulose have a similar effect. I seem to be very sensitive to erythritol. 😢
Hi Nikki! Unfortunately it sounds like it will have to be trial and error for you when it comes to sweeteners. I would just try a little at a time and moniter for gastrointestinal disturbances. Sometimes people get accustomed to them over time & sometimes they are unable to consume them at all. However I’m betting that you most likely may be able to find one that works best for you. Hope this helps❤
Pure monkfruit. It is the only sweetener I use.
Excellent recipe! I just made these and I like them a lot.
Oh awesome! SO happy you are enjoying them, Greta! Thanks a TON for the feedback!
Is there something I can substitute for flax flour?
Hi Judy! Here is a list of keto flours & conversions. You can try swapping it out with one of these. Hope this helps❤
Followed the recipe with the exception of the xanthum gum…..I didn’t have it so I used chia seeds as a binder and the cookies held together superbly. Good flavor as is….want to try again with lemon/poppyseed.
GREAT! Thanks for the feedback! 🙌 Glad to hear they were yummy!
These are wonderful! Substituted 2 tbsp chia seeds for the flax meal and it worked well! Yummy!
Yay! Thanks for letting us know how great they turned out with that adjustment! 🙌 SO happy you enjoyed them!
…1 tsp of dry chia seeds added to mixture?…, not in gelatine form?
You’ll want to do dry chia seeds, Sandra! Enjoy!
These cookies are SO delicious! The hemp seeds add a nice crunch in each bite. I’m so glad I found your site. I’m a presctarian and can’t wait to make many more recipes. Thanks!
I completely agree! We keep these in our house all the time, Rachel! Thanks for stopping by.
Made these last night. Did not have xanthan gum, so I used more egg and a tablespoon of chia seeds. Held together and tasted great. A half cup of chocolate chips turned them into oatmeal chocolate chip cookies, my pre-keto favorite.
Hi Mary! Great idea on the substitutes! These sound so devine. I mean chocolate makes everything taste better right?
Looks great cant wait to try them this afternoon.
Hope you enjoy these! They are my mom’s favorite cookies!
These are amazing. I have missed oatmeal cookies for so long! I used Whole Earth’s allulose baking blend (brown) which is made from erythritol and allulose. I reduced the sweetener to 6 Tbsp just for my preference. The cookies came out perfect after 15 minutes in the oven. The only problem is how many I ate of them all by myself!
My mom loves these cookies as an oatmeal cookie replacement! Thanks for your feedback and glad we could help, Erin!