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.
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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.
Notes
Nutrition
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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!
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
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.
How can I make this overnight oats?
It’s included in the post 🙂
Have mine in the fridge for tomorrow.
Yum!!!
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 🙂
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!
Turns out what I thought were flaked were actually shreds. Haha will try again with flakes.
That’s okay, hope it turns out 🙂
I had to adjust the amount of liquids added and over night I got a decent thickness.
Great to hear!
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 🙂
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 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 you add protein powder to this?
YES! I have, but added way more milk to compensate 🙂
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! 🙂