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
What a great recipe thank you. This is now my new breakfast!! I have been doing the Keto way of life and was missing having oats but you have nailed it.
I’m so glad this is a suitable alternative for you, Lian. 🙂 Thanks for the lovely review and rating 🙂
Trying to get more fiber and variety in my diet and came across your recipe. Super easy and very much like oatmeal without the carbs. I added 2 tsp of oat fiber to give an oat flavor and boost fiber and 1 tsp of vanilla. A night in the fridge made it pretty thick. I used half coconut/half almond milk for reference. I decided to heat it and then added a serving of protein powder, flax seeds, cinnamon and coconut flakes. Perfect! Thanks for the recipe.
Thank you for sharing, Heather!
What can be substituted for hemp hearts
Hi Cindy, you could use pumpkin seeds, sunflower seeds or even sesame seeds, depending on your flavor preferences.
Deliscious. Are the ingredients listed above for one serving or is that for 4 servings that needs to be divided up?
Hi Katie- yes, four servings to be divided up 🙂
Arman, this was delicious!! I can just imagine the possibilities. I thought I’d have to swear off this type of wholesome breakfast forever due to carb overload. You have made my porridge dreams come back to life. Thank you!
You are so welcome, Shannon. I’m so glad this works out to be a delicious substitute for you- and yes! When testing this recipe, I wanted it to be a blank canvas for all sorts of mix-ins and flavors 🙂
Yum!! Didn’t have Hemp hearts so I added more flaxseed and chia (4 tablespoons of each to reach a 1/2 cup) and it’s nice and thick, overnight oats style. I had also added banana extract for flavor! I am eating now, and I added in some crunchy nuts! My question is – ate the nutritional facts you’ve included for the ENTIRE serving, or is this meant to be a few servings? Thanks!!
Too runny and thin for my preference, but flavor is good, and texture is not too bad. I’ll have to try it with less almond milk and/or double the chia. Great alternative to high carb oatmeal and other hot cereals.
How many servings is in a single recipe (1x)?
4 servings, Jenny!
This is FANTASTIC !! Add some frozen blueberries or other fruit and it’s a tasty low carb sweet treat.
I upped the Chia substantially to make it more pudding like, and substituted a little heavy cream for some of the cocoanut milk. Organic Vanilla also is a great addition.
Thank you! Tastes really great. I’ve tried others and they’re terrible and consistency off. I only used 1 tbs brown sugar substitute. Making ahead of time is a game changer. Hayem yes
Love this as a quick keto breakfast!
What does it taste like? I haven’t made it yet. I miss my oatmeal.
It’s not going to have the same chew as oatmeal, but it’s thick, creamy, and can be enjoyed hot or cold 🙂
Although I haven’t tried it with flaxseed,(I use oatmeal) Its my go to when I haven’t gone shopping for the week yet. I use maple syrup to sweeten it and will put a very ripe banana or frozen berries in. It’s also great with chocolate chips! I use almond milk. Thanks Arman!
Needed to see this recipe,
Couldnt believe “oatmeal” can be without csrbs!
Brillent works summer cold winter warm many thanks
Best keto oatmeal ever!
Thanks, Ramona!