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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
Hi Arman,
Hemp seeds is illegal in Malaysia, can you please suggest a substitute.
Thank you!
Yes ground flaxseed and chia seeds- You may need to adjust the liquid to compensate.
Love this for a low carb breakfast!
Also I tried your crustless pizza recipe and it’s quick, easy and oh so tasty! I use turkey sausage as my base and it’s fab! I don’t even feel like ever trying to replicate keto pizza crust because it’s just not good enough for me! This kills those “have to have pizza “ cravings!
Great recipe! I added collagen peptides and MCT powder to increase the creaminess and protein content!
This sounds great and easy for breakfast on the run. Do you have a replacement recommendation for the hemp? I am allergic to hemp.
Thank You!
More chia 🙂
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.
What would you recommend to make this thicker?
I typically add more chia seeds 🙂
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!