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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
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.
★★★★★ REVIEW
“First time having overnight oats of any kind. It takes a wee bit of getting used to, but surprisingly very good. I’ll probably warm up before eating. Great for meal prep and travel!” – Alessia
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.
Flavor variations
I’m boring and like the flavor of plain keto oatmeal, but you can add all sorts of mix-ins to make it uniquely yours. 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.
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
There is just 1 gram of net carbs in each serving of keto oats.
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
Originally published April 2022, updated and republished May 2024
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!