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This keto oatmeal is a low carb breakfast made with just 4 ingredients! Thick, creamy, and easy to customize, it is perfect to enjoy hot or cold.
Is oatmeal ketogenic?
Traditional oatmeal is NOT a low carb food. It’s full of slow releasing carbohydrates and while it has some protein and fiber, the overall net carbs will kick you out of ketosis.
However, with a few tweaks, you can make a keto friendly oatmeal that is a fabulous low carb breakfast idea. It looks and tastes like oatmeal, and is so easy to make.
Why this keto oatmeal recipe will be a breakfast favorite-
- 4 Ingredients. No oats, grains, or wheat needed, but you’d never tell.
- Perfect hot or cold. Enjoy it warm or overnight oats style, directly from the refrigerator.
- Easy to meal prep. Make up to a week’s worth of breakfasts in advance!
What I love about this recipe is just like overnight oats, you can flavor it in a plethora of ways. Pair it with a cup of keto coffee and you’ll be starting your mornings feeling like a king.
How to make keto oatmeal
The Ingredients.
- Ground flaxseed– Also known as golden flaxmeal. 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– Low carb berries, nuts, almond butter, coconut flakes, etc.
The Instructions.
Start by adding everything into a mixing bowl and refrigerating it for four hours to thicken and become creamy. After that, microwave the oatmeal for 30-40 seconds until warm, add your mix-ins, and enjoy.
Keto overnight oats
For keto overnight oats, once the mixture has set, simply serve in bowls and add your toppings.
Flavor variations
- Strawberries and cream– Add 1/4 cup sliced strawberries, a 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 and drizzle with coffee creamer and chopped pecans.
Storing, freezing, and meal-prep 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 month.
- Meal prep: Prep up to seven servings in one go. Simply quadruple the ingredients and let it sit overnight in the refrigerator. Once set, distribute into seven jars or bowls and cover. When ready to enjoy, simply microwave then add the toppings.
More keto breakfast recipes to try
Frequently Asked Questions
Traditional oatmeal is made with whole grains and is considered a carb.
There are just 2 grams of net carbs in each serving of keto oats.
You can swap out some of the ground flaxseed with almond flour, especially if you’d prefer a thinner hot cereal.
No kinds of oatmeal is suitable for a keto diet.
Keto Oatmeal (10 flavors!)
Ingredients
- 2 tablespoons ground flaxseed
- 1 tablespoon chia seeds
- 1/2 cup hemp hearts
- 1 1/2 cups milk of choice
- 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.
First time having overnight oats of any kind. Takes a wee bit getting used to but surprisingly very good. I’ll probably warm before eating. Great for meal prep and travel!
I absolutely love all your keto recipes & should have told you so sooner. This recipe I constantly make for breakfast to take to work. It’s great to change up the toppings to keep it from getting boring. Keep up the great work Arman!
Thank you for this! Keep up the good work! I’m happy to find this recipe, but it seemed thin. I even doubled the chia, but still too thin for me with the amount of milk specified. Any tips on how to make it thicker? Unfortunately, I can’t eat eggs or cow’s milk so I’m on a search for breakfast alternatives. I use goat milk. Wish they had goat cream, sigh! I do use goat milk yogurt. Low carb is very difficult if you have regular food allergies plus numerous sensitivities. I’ll try the chocolate powder and peanut butter with some stevia next time, to give it more substance. I’ll still eat bacon, salmon, avocado, etc. to accompany it. Weird breakfast foods these days. 🙂
I was skeptical about this one but boy was I wrong. This turned out delicious! I waited 2 days for it to thicken up the way I wanted it, than put 1 tablespoon of almond butter and 6 fresh raspberries on top and it was great. My husband wants me to make him oats on most days and it drives me crazy because I want to eat it and can not. This is perfect and hits the spot. I’m not sure on the counts though. I put all ingredients in my carb manager app and the whole mason jar was only 4 net carbs without the almond butter or raspberries. I guess it depends on the brands you use. Thank you so much for this receipt and I can’t wait to try the sweetened condensed milk!
What can I use in place of hemp hearts if anything please?
You could try hemp seeds (ground)
I loved this recipe! Question though, it says 4 servings per recipe and 1 serving is a cup. There is much less than 4 cups of ingredients per recipe. How does this equate? Thank you!
Thank you for the recipe. Unfortunately, chia seeds make me nauseous, is there anything else that will thicken the mix? Thank you in advance
You could add more flax and see.
Such a fabulous low carb oatmeal fix!
Came out great! Thanks so much fur the awesome recipe.
Didn’t have flaxseed so I just added more chia seeds. 😋🙏🏼💜💕
Can you make it on the stove without waiting 4 hours?
Yes, you can!
Can this be eaten as a hot breakfast?
It sure can!
I really don’t like coconut, is there something else that can be substituted? Otherwise this sound perfect for my mornings.
You could try more hemp hearts
This stuff is freakin’ amazing and has become one of my breakfast go-tos. I’ve only made the I-need-to-eat-this-now version so I can’t speak to the overnight method, but otherwise this turns out better than regular oatmeal to be honest. I use almond milk as the cold liquid and just kind of eyeball it (I like my oatmeal thicker) and also toss it in the microwave for about 30 seconds after it’s all mixed up since I like it piping hot. I change it up with cinnamon, cocoa powder, or monkfruit maple syrup for various flavorings if I feel like it. There’s not one chia seed left once I get done licking the bowl – excellent stuff.
I love this recipe but I’m having a hard time wrapping my head around the nutritional info. I’m getting 6.7 grams of net carbs (24.5 total minus 15.8 fiber minus 2g sugar alcohol in the 1 tbsp of Pyure Organic Stevia Blend that I chose to use). How did you come up with 1g of net carbs. I also calculated 335 cal, 22.8g fat and 10.8g protein. I calculated it on the MyFitnessPal app and was shocked by the big difference between that and the nutrition info listed here. Any advice on how this could be incorrect?
I am eating this right now. I made it this morning and it’s a tad runnier than I would like so I’d definitely recommend making it the night before. I added a pinch of cinnamon and used coconut milk as my liquid. Gonna make another batch and stick it in the fridge for tomorrow. The only thing I question is the net carbs. My calculation is around 4-5 but I might be wrong. Hopefully I’m wrong.
I M G , this is so good! I added a tablespoon of Hemp hearts and a dash of cinnamon.
I think I will make a canister of the dry products and take out as needed.
Thanks !
Fantastic- so glad to hear that 🙂
I just made this today and it was absolutely delicious! So quick so easy to make and so filling. This is my new go to for a quick and Keto breakfast! Next time I want to try adding Keto chocolate chips.
I made this recipe and was really surprised how much it tasted like real oatmeal. Going by some of the comments about the seeds being crunchy, I tweaked it by grinding the chia seeds first. The only other thing I did was to add really hot (just boiled) water to the dry mixture and let stand for 10 minutes before adding the milk. I had no crunchy seeds at all and it tasted like the real thing. Your recipe is amazing and will be my go to for Oatmeal. Thanks for sharing.
Hi I made this recipe and we had it for breakie today it was delicious and Iv just made some more for tomorrow Thank you
😀 fantastic- thanks for the feedback, Kelli!
Making this now!! Thank you for all of your amazing recipes…
So welcome, Mandy!
If I leave out the flaxseed, how should I adjust the liquids?
I haven’t tried, you could try out increasing the chia and adding liquid from there as needed!
Definitely one of the better faux oatmeal recipes. Only thing different that I did was only use 1/2 the amount of water and a couple tablespoons of heavy whipping cream. Stuck it in the microwave for 30 seconds. I’ll mix up a batch or 3 of the dry ingredients to have on hand. Thanks for the great recipe.
Can I microwave it. I only eat warm food
Yes 🙂
This recipe is part of my January 2020 Whole 30. I make it unsweetened, with frozen berries or cherries. I love it! Hearty and satisfying.
Mine came out runny, but otherwise I can so totally eat this! I couldn’t longer eat one more egg in the morning.. I love the fact is full of fiber! This with my morning coffee and I’m good to go. Thanks!!
Hi! sometimes add a little extra chia seeds if you prefer it thicker 🙂
Love flax seed and chia seeds. I do not like sweet oatmeal – I trained myself to not eat refined sugar years ago. My secret oatmeal weapon is a pinch of salt or a little tab of butter. Yum. Makes all the difference. If I really want sweet, I throw in a few dried blueberries.
I’ll have to try it out 🙂 Thanks for the suggestion!
This looks really great! I have been wanting to try overnight oats for a while, but the carb content always stops me. My goal is for a low carb diet, not strictly paleo or keto. My question is about the calculations on the bottom. This recipe is really only 1g net carbs, right? Thats awesome! Thank you so much for sharing, I can’t wait to try it and make it a new breakfast staple.
Of course! Glad to hear it! 🙂
Can you add protein powder to this?
YES! I have, but added way more milk to compensate 🙂
I just had it as breakfast for every day this week at work (with teaspoon of nut butter) – just perfect start of the day! Thanks for a great recipe! Lots of love from Czechia 😃
That sounds fabulous 🙂
Can a bunch of this be made ahead of time and then eaten over the week?
Absolutely, just add extra milk/liquid in the morning 🙂
I am wondering if this has the same benefits as oatmeal, or if it is just yummy.
Everyone views benefits differently so hopefully there is something here for you 🙂
I had to adjust the amount of liquids added and over night I got a decent thickness.
Great to hear!
Turns out what I thought were flaked were actually shreds. Haha will try again with flakes.
That’s okay, hope it turns out 🙂
Mine definitely didn’t come out as thick and fluffy. ? Still tasted good though, I also didn’t find it filling.
Hi Andre! It sounds like the coconut flakes may be the issue- Different brands yield more watery/thicker results. Adding extra chia seeds help!
So, I’m allergic to flax seed. what would you suggest as a replacement? Otherwise this non oat meal look really good. Perfect for us Type 2’s.
Thanks so much.
Hi Sarah- I haven’t tried myself but possibly hemp hearts or hemp seeds- Just add extra chia if it needs thickening 🙂
Have mine in the fridge for tomorrow.
Yum!!!
How can I make this overnight oats?
It’s included in the post 🙂
Hello! I tried this recipe but it came out very runny and not creamy like an oatmeal. Should I let it rest some time?
Hi there! Than can sometimes happen if the shredded coconut is quite weak- Add extra chia seeds or let it sit longer.
I’m allergic to Sulphates – I have heard that flax seed can cause tummy trouble to people that are allergic to Sulphates. Do you know if this is correct or not as I haven’t had flax seed before?
No idea, it’s best to speak to a medical professional
Whoa look at how much fiber is in one serving!!! 🙂 I agree with you about not being a big fan of “eggy” n’oatmeal….so I absolutely am so excited about this recipe!