Keto Oatmeal

This keto oatmeal recipe is the perfect warm, hearty breakfast when you’re craving a big bowl of oats. Made with 4 ingredients, it’s thick, creamy, and perfect hot or cold!

Hungry for more easy keto breakfast recipes? Try my keto breakfast muffins, keto cereal, keto granola, and keto avocado toast next.

I love waking up to a big bowl of overnight oats, but when I’m on a keto diet, I have to bid adieu to the excess carbs. 

Luckily, I’ve come up with a low-carb oatmeal recipe that is a perfect substitute for oats while keeping me well under my daily carb limit. 

Table of Contents

1. Why I love this recipe
2. Ingredients needed
3. How to make keto oatmeal
4. Arman’s recipe tips
5. Storage instructions
6. Frequently Asked Questions
7. Keto Oatmeal (Recipe Card)

Why I love this recipe

• 4 Ingredients. No oats, grains, or wheat are needed, but you’d never know by how good it tastes!
• Perfect hot or cold. Enjoy it as warm keto porridge or as overnight oats straight from the fridge. 
• Easy to meal prep. Make up to a week’s worth of breakfasts in advance!
• So customizable. Like traditional oats, you can add all sorts of ingredients, so you never have to make it the same way twice. 
• Super healthy. Oats are a nutrient powerhouse, but I use equally as nutritionally-dense ingredients to add plenty of fiber, protein, and healthy fats.

Ingredients needed

• Ground flaxseed. Also known as golden flax meal. If you only have whole flaxseeds, you can grind them yourself using a coffee grinder or high-speed blender. 
• Chia seeds. Thickens the ‘oatmeal’. 
• Hemp hearts. The shelled part of the hemp seeds. Find these at health food stores, online, and specialty grocery stores. 
• Milk of choice. I used unsweetened coconut milk, but any keto milk works. 
• Sweetener. Optional, but I like to add a few tablespoons of keto brown sugar or a powdered sugar substitute. 
• Mix-ins. I’ll list a bunch of ideas later on.

How to make keto oatmeal

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

Step 1- Combine ingredients. Add everything to a large bowl and refrigerate for 4 hours to thicken. 

Step 2- Adjust the consistency. If the mixture is too thick, add more milk.

Step 3- Microwave. Microwave for 30-40 seconds or until warm. Alternatively, enjoy cold. Serve with your desired toppings.

Arman’s recipe tips

• Swap the flaxseeds. I also tested this recipe with almond flour instead, and while the oats’ consistency was thinner, the flavor was good.
• Use a liquid sugar substitute, like keto maple syrup or keto honey. 
• Meal prep. Prep up to seven servings in one go! Simply quadruple the ingredients and let them sit overnight in the refrigerator. Once set, distribute into seven jars or bowls and cover. When ready to enjoy, simply microwave it and then add the toppings. 

Storage instructions

To store: Leftovers can be stored in the refrigerator, covered, for up to one week.

To freeze: Place single portions of the oatmeal in an airtight container and store them in the freezer for up to six months. Let them thaw overnight in the fridge and, if desired, microwave them in 20-second intervals until warm.

Frequently Asked Questions

Originally published April 2022, updated and republished May 2024