Keto Oatmeal Recipe (No Actual Oats Needed for This Hot Breakfast Idea!)
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.
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.
Hip Recipe Tips:
-
- 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 (this is my kids’ favorite).
-
- 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
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
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!
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❤
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!