Best Keto Oatmeal Recipe | A Comforting Low Carb Breakfast That Keeps You Full!
Is oatmeal keto friendly? It can be! Our keto oatmeal recipe is better than using traditional oats!
Looking for oatmeal, but keto friendly style?
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 this off with a drizzle of keto maple syrup, keto-friendly nuts, and/or some berries. 😋 Yum!
Can you have oatmeal on keto?
You might be wondering, “Is oatmeal keto friendly?” Not exactly. Since oats are a type of cereal grain, they are naturally high in carbs. You should avoid them on a keto diet to ensure you remain in ketosis. Luckily, we’ve got the perfect keto oatmeal recipe with, well, no oats! To keep your breakfast low carb, try our special “no oat” oatmeal!
What can I substitute for traditional oatmeal ingredients on a keto diet?
Not only is this keto non-oat oatmeal delicious, but it’s also crazy good for you. Here are the benefits of the keto-friendly ingredients we use in place of oats:
- 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 aim for restful sleep.
- Flax Seeds: Natural anti-inflammatory immune booster and helps lower blood pressure.
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
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 it 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 the desired temperature. This should take 2-3 minutes.
3
Pour oatmeal into a bowl and top with your favorite keto maple syrup, fruit, and/or keto-friendly nut butter. Enjoy!
Nutrition Information
Yield: 3 cups, Serving Size: 1/2 cup
Amount Per Serving:
402 Calories | 34.1g Fat | 18.4g Total Carbs | 9.1g Fiber | 1.2g Sugar | 4g Sugar Alcohol | 11.8g Protein | 5.4g Net Carbs
Hip recipe tips for non-oat keto oatmeal:
- You can flavor the keto oatmeal base however you’d like: cinnamon and keto maple syrup, berries and a splash of heavy cream, or keto nut butter and no sugar added chocolate chips.
- 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!
This 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!
Looking for other no-egg keto breakfast ideas? Here are some of our faves:
Want another sweet & easy breakfast recipe? Try out the best keto waffles recipe EVER!
What can I use to replace non-oats keto mix. I’ve not seen it on South Africa.
Hi Dayan! Be sure to look for the ingredients listed above to create you non-oatmeal Keto Mix. Hope this helps!
I don’t care for coconut. Is there something else I can substitute for the coconut?
Hi Joy! You can omit it if you don’t care for it. 😊
Great idea! Do i have to cook on the stove top? Could it be microwaved or made as overnight “oats”?
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❤
I used this recipe with water in microwave and it works. I stared at 2 min mixing every 30 sec. Added butter at the 2 min mark then cooked for 1 more min. Trying overnight style right now. I’ll let you know how turns out.
Oh awesome! Thanks for the updates, Samantha Jo! 🤗
Can I replace the flax & chia seeds with something else. I need to avoid due to estrogen levels
It is delicious with berries! I just tried it! Thank you!
You bet! So glad you enjoyed this!
What can I use instead of hemp hearts military doesn’t allow any kind of hemp
This is so delicious! I add one more teaspoon of brown sugar alternative and one tablespoon of HWC to each serving! 😋
Awesome! Thanks for letting us know how you like it best!
Can I use sunflower seeds instead of hemp and will it change the nutritional facts?
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!
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.
You’re very welcome! Enjoy! 😊
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!
Yay! SO happy to hear you enjoyed this one, Sharon! 🙌 Thanks a ton for the feedback!
I have tried this as overnight oats, just add the almond milk and put in the fridge overnight, it works perfect!
YUM! Great idea! Thanks for sharing with us!
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.
I store my oatmeal mix in the pantry for no longer than a week.
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.
Oh awesome! SO glad you enjoyed it. Thanks for letting us know how yummy it turned out for you!
Just made this and absolutely loved it! I topped with 1/4 cup of blueberries, so good!!
YUMMY! Thanks for letting us know how much you enjoyed it!
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????)
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.
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!!
You’re very welcome, Belinda! Thanks for sharing how you enjoyed it!
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 💃🏼
Yay! You’re very welcome! Super glad to hear how yummy yours turned out! Thanks a bunch for the feedback! 💕
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.
This is wonderful to hear! I love this oatmeal replacement myself!
I make this all the time and it’s fantastic! I love eggs for breakfast as much as the next person, but it’s nice to have an alternative to mix it up. I find that this travels incredibly well, too, and I’ll bring some in a container when we’re staying at a hotel and heat it up in the microwave with almond milk — especially helpful when the hotel breakfast doesn’t have much for low-carb offerings. If you miss oatmeal/hot cereal, you should definitely try this recipe!
You are so right! This is a great alternative to the standard egg breakfasts. I hadn’t thought to bring this traveling, but that will easily work! I have a hard time with hotel breakfast because they do serve waffles, pancakes, muffins, bananas, and lots with high carb counts.
Made it this morning. Was very good! Missed having oatmeal. Question- is there a way to get a printer friendly versions of all your recipes? There’re all great! Thank you
All the recipes have printer-friendly versions (no pics). Are you having trouble printing them?
This is amazing. Hits the spot. The serving size is perfect, tho, I do add a bit of Greek yogurt on the side for more protein. I omitted the sweetener from the mix and add it to my bowl once cooked. I bought the Bob’s Red Mill shredded unsweetened coconut because it had very small chopped shreds- a texture thing. Honestly, you can’t really taste coconut in the finished product. Tastes great and no carb crash later. Glad to read that others have tried in the microwave- may travel with this on vacation later this summer as a low carb back up.
I love the idea of adding a side of Greek yogurt, Dawn! I’m so happy to hear how well this recipe “hit the spot” for you! Thank you for your feedback!❤
Can you sub oat fiber for the almond flour?
Yes! We haven’t tried that, however it should work! It will change the nutritional values. Let us know how it turns out for you! 🙌❤️
Thank you for this! I’ve maintained a semi keto diet for quite a while and eggs can get boring. This is a nice filling way to start my fasting window around noon.
You’re so welcome, Roseanne! Hoping this recipe is a helpful way to add some more variety to your keto lifestyle! 🥰
When I put the ingredients into my calorie counter, I get much different nutritional info. How are you figuring yours?
Hey Amy! We used the Carb Manager calculator to determine the nutritional info in this recipe. You might check that your counter is set on the serving size of 1/2 cup out of the 3 cups this recipe calls for. Hoping this is helpful and you enjoy this recipe, if you give it a try! ❤️
Hmm. I’m using Carb manager too and it’s not adding up. Yes, it’s set to 1/2 cup. I really need to know exact data because of a medical condition. Can you screen shot how you’re getting this or maybe email me? I would really appreciate it!
Hi Amy! Could you email emily@hip2keto.com? I will send you the screenshots from Carb Manager.
Sure thing. Just emailed you.
Hey there! Just made this and LOVE it!!!
I am a little confused with the amounts. In the recipe it said to use 1/2 cup of the “oatmeal” and 1/2 cup of almond milk. In the nutrition facts it says it yeilds 3 cups, and serving size is 1/2 cup. So do you make the mixture in a pan and measure out 1/2 cup from there once its heated?
Yay! SO glad you’re loving it!🙌💖 Sorry for any confusion on the portion size. You could use a measuring scoop to grab the exact 1/2 cup serving size if that might be helpful.🥰