Keto Oatmeal Recipe (No Actual Oats Needed for This Hot Breakfast Idea!)

Keto Oatmeal

yield: 6 SERVINGS

prep time: 5 MINUTES

cook time: 3 MINUTES

total time: 8 MINUTES

Ingredients

  • 2/3 cup hemp hearts
  • 2/3 cup almond flour
  • 2/3 cup unsweetened shredded coconut
  • 1/4 cup flaxseed meal
  • 1/4 cup chia seeds
  • 2 tablespoons of Swerve (brown or regular granular)
  • 1 teaspoon cinnamon

Directions

1

Add all ingredients to a large mason jar. If using brown Swerve, crumble in the sweetener so it doesn't completely clump together when shaking. Seal with the lid and give it a good shake to really mix all the ingredients up.

2

To make keto oatmeal:

Add 1/2 cup of non-oats keto oatmeal mix and 1/2 cup unsweetened almond milk to a small saucepan. Over low-medium heat, whisk together oatmeal until you have reached a warm oatmeal of your desired temperature. This should take 2-3 minutes.

3

Pour oatmeal in a bowl and top with your favorite keto maple syrup, fruit, or keto-friendly nut butter. Enjoy!

Nutrition Information

Yield: 3 cups, Serving Size: 1/2 cup
Amount Per Serving: 275 Calories | 22g Fat | 11g Total Carbs | 7g Fiber | 2g Sugar Alcohol | 11g Protein | 2g Net Carbs

Brought to you by Hip2Keto.

Hip2Keto may earn a small commission via affiliate links in this post. Read our full disclosure policy here.

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34 Comments
4.5 / 15 ratings
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keto oatmeal on spoon with blueberry

An oatmeal breakfast packed with all the good stuff!

Oats are traditionally high in carbs, but there’s an easy way to hack the warm and comforting breakfast food by using hemp hearts, chia seeds, and flax seeds. Top off our keto oatmeal with a drizzle of ChocZero Maple Syrup, keto-friendly nuts, or some berries! 😋 Yum.

keto oatmeal in bowl with nuts and berries in small bowl

Not only is this keto non-oat oatmeal delicious, but it’s also crazy good for you. Here are the benefits of what’s inside:

    • Chia Seeds: Great source of fiber, an excellent source of omega-3 fatty acids, and antioxidants that are good for your skin.
    • Hemp Hearts: Packed with antioxidants like fiber, helps keep the mind and immune system strong as well as aiming in restful sleep.
    • Flax Seeds: Natural anti-inflammatory immune booster and helps lower blood pressure.

keto oatmeal in bowl with ChocZero maple syrup

Hip Recipe Tips:

    • While this is a hearty breakfast, you won’t need much to stay fueled up. About a 1/2 cup of keto oatmeal is super filling and will give you all-day energy!

keto oatmeal mix in jar

pouring 1/2 cup keto oatmeal in saucepan

keto oatmeal in pan with almond milk and whisk

hot keto oatmeal with nuts on spoon

holding bowl of keto oatmeal with berries


Print

Keto Oatmeal

yield: 6 SERVINGS

prep time: 5 MINUTES

cook time: 3 MINUTES

total time: 8 MINUTES

Delicious and warm oatmeal-like breakfast, but without any carb-heavy oats!

Ingredients

  • 2/3 cup hemp hearts
  • 2/3 cup almond flour
  • 2/3 cup unsweetened shredded coconut
  • 1/4 cup flaxseed meal
  • 1/4 cup chia seeds
  • 2 tablespoons of Swerve (brown or regular granular)
  • 1 teaspoon cinnamon

Directions

1

Add all ingredients to a large mason jar. If using brown Swerve, crumble in the sweetener so it doesn't completely clump together when shaking. Seal with the lid and give it a good shake to really mix all the ingredients up.

2

To make keto oatmeal:

Add 1/2 cup of non-oats keto oatmeal mix and 1/2 cup unsweetened almond milk to a small saucepan. Over low-medium heat, whisk together oatmeal until you have reached a warm oatmeal of your desired temperature. This should take 2-3 minutes.

3

Pour oatmeal in a bowl and top with your favorite keto maple syrup, fruit, or keto-friendly nut butter. Enjoy!

Nutrition Information

Yield: 3 cups, Serving Size: 1/2 cup
Amount Per Serving: 275 Calories | 22g Fat | 11g Total Carbs | 7g Fiber | 2g Sugar Alcohol | 11g Protein | 2g Net Carbs

Brought to you by Hip2Keto.

Keto oatmeal is the perfect warm breakfast to enjoy all week long!

I leave a jar out on the counter, and this keto oatmeal has been my go-to every morning! Simply make the base and top it off any way you’d like to enjoy some variety in flavors throughout the week. Yum!


Want another easy breakfast recipe? Try out Keto Sheet Pan Pancakes!

Join The Discussion

Comments 34

  1. Dayan Naidoo

    What can I use to replace non-oats keto mix. I’ve not seen it on South Africa.

    • Amber (Hip Sidekick)

      Hi Dayan! Be sure to look for the ingredients listed above to create you non-oatmeal Keto Mix. Hope this helps!

  2. joy scott

    I don’t care for coconut. Is there something else I can substitute for the coconut?

    • Amber (Hip Sidekick)

      Hi Joy! You can omit it if you don’t care for it. 😊

  3. LRO

    Great idea! Do i have to cook on the stove top? Could it be microwaved or made as overnight “oats”?

    • Angie (Hip2Keto Sidekick)

      Hi there! We have not tried making this in the microwave but if you do try it let us know how it turns out. They would not work as over night oats but you can store cooked left overs in the fridge & reheat. I hope this helps❤

  4. Sharon

    Can I replace the flax & chia seeds with something else. I need to avoid due to estrogen levels

  5. Abaltaritina

    It is delicious with berries! I just tried it! Thank you!

    • Jennifer (Hip Sidekick)

      You bet! So glad you enjoyed this!

    • Ashlee

      What can I use instead of hemp hearts military doesn’t allow any kind of hemp

  6. Amelia707

    This is so delicious! I add one more teaspoon of brown sugar alternative and one tablespoon of HWC to each serving! 😋

    • Amber (Hip Sidekick)

      Awesome! Thanks for letting us know how you like it best!

  7. deb bailey

    Can I use sunflower seeds instead of hemp and will it change the nutritional facts?

    • Amber (Hip Sidekick)

      Hi Deb! We haven’t done that, but you could give it a try. It will change up the taste, texture and nutritional facts. It looks like one ounce of shelled Sunflower seeds has 4g of net carbs. Hope this is helpful!

      • deb bailey

        Thank you so much this is great and versatile, as it is getting colder here and I love something warm in the morning besides eggs.

        • Amber (Hip Sidekick)

          You’re very welcome! Enjoy! 😊

  8. Sharon

    I’ve tried several variations of keto no oatmeal and this recipe is the best. It’s just the right serving size too. Love the coconut!

    • Collin (Mrs. Hip)

      Yay! SO happy to hear you enjoyed this one, Sharon! 🙌 Thanks a ton for the feedback!

  9. Patricia Peppers-Towles

    I have tried this as overnight oats, just add the almond milk and put in the fridge overnight, it works perfect!

    • Collin (Mrs. Hip)

      YUM! Great idea! Thanks for sharing with us!

  10. Ashley

    I thought that almond flour was supposed to be stored in the refrigerator. So this oatmeal base will be ok left out? I want to be sure that it won’t go bad on me. How long can it be left out? I just made some and can’t wait to try it for breakfast tomorrow.

    • Jennifer (Hip Sidekick)

      I store my oatmeal mix in the pantry for no longer than a week.

  11. kidrn72

    I made this up for the week and it’s amazing! I added different flavors everyday. This makes a great warm breakfast on a cold day. I did it in the microwave one day and it worked great on 1 min 30 sec in my microwave.

    • Amber (Hip Sidekick)

      Oh awesome! SO glad you enjoyed it. Thanks for letting us know how yummy it turned out for you!

  12. Iona

    Just made this and absolutely loved it! I topped with 1/4 cup of blueberries, so good!!

    • Collin (Mrs. Hip)

      YUMMY! Thanks for letting us know how much you enjoyed it!

  13. Belinda Swift

    I must be a pig because the 1/2 cup serving size doesn’t sound like much at all. Does 1/2 cup keep you full? The picture looks to be at least 1 cup. (objects may appear bigger than they are????)

    • Jennifer (Hip Sidekick)

      That is a great question! I felt the same when I first made this, but I do find 1/2 cup is filling. I did try to have a full cup one time and it was just too much. I like to pour a little cream on mine or add berries. Try it out and see what you think.

    • Belinda Swift

      Today I tried adding a little water (keeps cals down) to the almond milk to make it almost 3/4ish liquid and it caused the mix to expand a little bit while cooking……exactly what I wanted…. It makes my mind think I’m eating more than I really am. This recipe is awesome. I have been craving “oatmeal” for awhile but for obvious reasons that’s a no. Thanks!!

      • Amber (Hip Sidekick)

        You’re very welcome, Belinda! Thanks for sharing how you enjoyed it!

  14. justkathyc

    I just made a batch of this and ate the first bowl this morning! This has to be one of the best keto breakfasts out there. I added a little vanilla, a teaspoon of ground walnuts, and a bit of grass fed butter. Pure deliciousness! I didn’t think 1/2 cup would fill me up, but it sure did. Thank you so much for this recipe. This is now my quick and easy go to keto breakfast! Happy dance 💃🏼

    • Collin (Mrs. Hip)

      Yay! You’re very welcome! Super glad to hear how yummy yours turned out! Thanks a bunch for the feedback! 💕

  15. Erin

    I just want to thank you so much for this miracle! I do not eat keto but I avoid oats because they give me acid reflux, and I have been missing oatmeal terribly for the past 6 years! This is a very satisfying alternative! I reduced the sweetener to just one tbsp. A half cup is very filling, and I do it in the microwave with almond milk.

    • Jennifer (Hip Sidekick)

      This is wonderful to hear! I love this oatmeal replacement myself!

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