Keto Oatmeal
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This keto oatmeal recipe is the perfect hearty breakfast when you’re craving a big bowl of oats. Made with 4 ingredients, it’s thick, creamy, and perfect hot or cold!
My keto overnight oats are just as thick and creamy as you’d expect
I love waking up to a big bowl of overnight oats, but when I’m keeping things keto, the usual oats are off the table.
So I set out to make a low carb version that would actually satisfy the same craving. I’ve eaten more bowls than I can count, so I knew the texture had to be right: creamy, thick, and just a little chewy. After testing different combos, I landed on the ideal mix that gives this oatmeal the ideal texture. Here’s why I keep coming back to it:
- 4 Ingredients. My base is a simple mix of flax, chia, hemp hearts, and your choice of milk.
- 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!
- customizable. Like traditional oats, you can add all sorts of ingredients, so you never have to make it the same way twice.
★★★★★ REVIEW
“First time having overnight oats of any kind. It takes a wee bit of getting used to, but it’s surprisingly very good. I’ll probably warm up before eating. Great for meal prep and travel!” – Alessia
Table of Contents
Key Ingredients
Here’s what you’ll need, along with my kitchen notes. Full measurements are in the recipe card below.
- Ground flaxseed (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. For a nut-free option, swap hemp hearts for sunflower seeds or pumpkin seeds.
- 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. Berries, fruit, low carb chocolate, nuts, etc.
How to make keto oatmeal
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 (optional)- Microwave. Microwave for 30-40 seconds or until warm. Alternatively, enjoy cold. Serve with your desired toppings.
Arman’s recipe variations
- Want to switch up the flax? 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.
Storage instructions
To store: Leftovers can be stored in the refrigerator, covered, for up to one week.
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.
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.
Keto Oatmeal
Ingredients
- 2 tablespoons ground flaxseed
- 1 tablespoon chia seeds
- 1/2 cup hemp hearts
- 1 1/2 cups milk I used coconut milk
- 2 tablespoons brown sugar substitute optional
Instructions
- Add everything in a large mixing bowl and refrigerate for 4 hours to thicken, until it reaches an overnight oats consistency (thick and creamy).
- If the mixture is too thick, add more milk.
- Microwave for 30-40 seconds, or until warm. Alternatively, enjoy overnight oats style.
- Add toppings and enjoy immediately.
Notes
Nutrition
Flavor variations
I’m a fan of plain keto oatmeal, but my family enjoys adding all sorts of mix-ins to make it uniquely theirs. Here are some ideas:
- Strawberries and cream. Add 1/4 cup sliced strawberries and 1 teaspoon of sugar-free white chocolate and stir through 1-2 tablespoons of heavy cream.
- Chocolate peanut butter. Add 2 tablespoons of unsweetened cocoa powder and 2 tablespoons of peanut butter.
- Almond Joy. Fold through 1 tablespoon of sugar-free chocolate chips and sprinkle coconut flakes, almonds, and chocolate chips on top.
- Mixed berry. Add your favorite low-carb berries, like strawberries, raspberries, and blueberries.
- Double chocolate. Add cocoa powder and chocolate chips and drizzle sugar-free chocolate sauce on top.
- Cinnamon roll. Add cinnamon, one teaspoon of vanilla extract, and drizzle with keto coffee creamer and chopped pecans.
- AB&J. Stir in 2 tablespoons of keto jam and drizzle almond butter (or any nut butter) on top.
More keto breakfasts we’re loving
Originally published April 2022
This is the best keto “oatmeal” recipe I’ve ever run across! It’s really satisfying. I eat it many mornings. I add a little vanilla extract & a dash of salt & top it with a touch of butter & brown sugar alternative.
Hi Effie, thanks so much for taking the time to share this! I’m so glad you enjoy the recipe, it really is the best low carb alternative. Let us know if you try any other keto recipes 🙂
I can’t wait to try this! I just need to buy hemp hearts. Thank you for being informed & adhering to keto macros as you provide delicious recipes! I was nearly led astray by the popular social platform where you can find recipes galore. They had a keto oatmeal recipe that was so NOT keto.
Of course, Effie. I used to be keto maybe 10 years ago, so when sharing these recipes, they are ones I enjoyed regularly 🙂
Let me know what you think of this- I think hemp hearts make this the breakfast bowl it is 🙂
So good!! Delicious cold as overnight oats or warm oatmeal. I did add a splash of vanilla and a dash of salt to the mixture before refrigerating. Just add your toppings when you’re ready to eat.
Oh yes absolutely! Thanks so much for the lovely review and rating, Helen- it is so versatile, isn’t it 🙂
I’ve been having this for breakfast for a couple of months now & I find it completely satisfying I just add berries coconut yogurt & mixed keto nuts!! Yum
Love to hear that, Nicki- my low carb oatmeal makes such a good make ahead breakfast that keeps you full all day!