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Keto Low-Carb Oatmeal Recipe

Learn how to prepare low-carb oatmeal perfect for anyone following a keto diet and pick up some tips and tricks for creating your own custom oatmeal blend. 

Conquering a Low-Carb Breakfast

Although oats are a good source of fiber and a staple breakfast favorite, 1 cup of plain oats contains over 40 grams of carbohydrates, eating up most of the allowed carbohydrates when following a keto or low carb diet (1). 

So, unfortunately, oats are not low carb or very keto-friendly.  

Monitoring your intake of carbohydrates is key to getting your keto diet right as most people will have to reduce their carbohydrate intake to achieve ketosis. 

If you are following or starting a keto diet, then you know the key to success is tracking your macros to ensure you aren’t eating too many carbohydrates.

The goal of any keto diet is to limit your carbohydrate intake to anywhere below 50 grams per day or so (this can vary depending on your size and weight). Limiting your carb intake and increasing your intake of healthy dietary fats will shift your body to enter a metabolic state called ketosis and to utilize more fat substrate for fuel. 

You can easily prepare low-carb keto recipes using eggs and low-carb vegetables for simple keto breakfast options. But eating eggs every single day can be monotonous and lead to meal prep burnout.

To avoid this, here is another low-carb option to add to your breakfast meal prep. 

Key to making Low-Carb Oatmeal

Preparing low-carb and gluten-free oatmeal is simple, swap out the starchy oats for keto-friendly nuts and seeds! We've crafted this oatmeal substitute recipe with hemp seeds, flax seeds, and chia seeds cooked in coconut milk and flavored with vanilla and cinnamon.

Oats certainly hold up to their heart-healthy claim, but this keto oatmeal is packed with nutrient-dense seeds, each with its own claim to fame: 

  • Hemp Seeds: Hemp seeds, also called hemp hearts, are definitely underutilized as they can be eaten raw, roasted, or cooked; another use is for non-dairy hemp milk and cheeses! 3 tablespoons of hemp seeds contain 166 calories, 9 grams of protein, 15 grams of fat, and less than 3 grams of carbohydrates, making them one of the best seeds to eat when following a low-carb or keto diet (2). They are also a good source of vitamin E, B-vitamins, zinc, and omega-3 fatty acids! 
  • Chia Seeds: Chia seeds come from a flowering plant in the mint family native to central and southern Mexico. Chia seeds are rich in fiber and a diversity of minerals;  they are a popular source of heart-healthy omega-3 fatty acids (3).  
  • Flax Seeds: Flax seeds are high in soluble fiber and omega-3 fatty acids (alpha-linolenic acid) two nutrients known to benefit heart health and digestive health. They also contain various other phytochemicals such as lignans, which have antioxidant properties, are rich in certain minerals like potassium (4). 

We've portioned out each of these superfoods in the recipe to achieve a healthy macro ratio for one portion of low-carb keto oatmeal.

Per 1 cup bowl of oatmeal (1 serving) this recipe has 9 grams of net carbs, 19 grams of protein and 32 grams of fat.

We kept it basic with the flavor, but you can use the ratio of seeds to liquid outlined in the recipe and add in other ingredients to change up the flavor!

Here are our top 3 favorite mixes with measurements, simply substitute these ingredients for the honey and cinnamon listed in the recipe below. Note that some of these will change the nutrition slightly:

  • Coconut Cashew: blend 1 tablespoon toasted cashews with liquid of choice in the recipe and then add 1 tablespoon coconut flakes.  
  • Berries and Cream: blend 1/4 cup fresh strawberries with liquid of choice in the recipe and add 1 tablespoon cream cheese along with 1/2 teaspoon lemon zest. 
  • Peanutbutter Crunch: mix in 2 tablespoons powdered peanut butter and 1 tablespoon toasted and crushed peanuts 

Remember that there are endless flavor combinations. Experiment with your breakfast oatmeal by using a variety of toppings such as low-carb fruits, fruit zest, and toasted seeds or nuts. 

You can also add in a scoop of protein powder for an extra protein boost! I recommend adding a bit more liquid to the oatmeal if you do use protein powder to prevent it from becoming too firm. 

How Many Carbohydrates Should You Be Eating? 

If you aren’t sure about how many grams of carbohydrates you need per day to transition into ketosis, get your custom keto carbohydrate count by using the calculator below: 

How to Prepare Your Keto Oatmeal Recipe

Prep time: 5 minutes 
Cook Time: 10 minutes 
Servings: 1 

Ingredients

  • 3 tablespoons hemp seeds, hulled
  • 1 tablespoons flaxseed, ground
  • 1 tablespoon chia seeds
  • 1/2 cup coconut milk
  • 1/2 teaspoon cinnamon
  • 1 teaspoon honey (optional) 
  • 1/2 teaspoon vanilla extract

Kitchen Tools

  • Small pot
  • Spatula 
  • Measuring cups and spoons
  • Small storage container 

Step 1: Gather Your Ingredients 

ingredients for keto low carb oatmeal recipe

Gathering and measuring all of the ingredients you will be using to prepare your low-carb oatmeal. 

Stir all of the ingredients together in a small saucepan, including any additional flavorings, and whisk until smooth. 

cooking keto low carb oatmeal recipe

Step 2: Simmer until thickened 

Heat the oatmeal over medium heat and stir occasionally until thickened into a porridge consistency. The chia seeds and ground flax help thicken the mixture, you may see it firm up overnight as well thanks to the chia seeds. 

cooking keto low carb oatmeal in pot

You can adjust the consistency by using more or less liquid depending on your preferences. Once you get it where you like move on to step 3! 

You can also microwave your low-carb oatmeal for 3 minutes, be sure to cover it was a paper towel and stir it halfway through the cooking process. 

Step 3: Plate or Portion for Meal Prep 

keto low carb oat meal for keto meal prep

Once you reach the desired consistency you can remove your low-carb oatmeal from the pot and portion it into meal prep containers or into a bowl to enjoy immediately! 

This recipe only makes 1 serving, so multiply it as many times as you'd like for your weekly meal prep. 

Keto Meal Prep Resources

Following a keto or low-carb diet has its challenges, so we've put together plenty of resources to support you in your wellness journey:


Too Busy? We Got You!

Skip the meal prep, and let us deliver macro-balanced keto meals directly to your door. 

Sometimes there just isn't enough time in the week to perfectly plan every meal. Let us help you make conquering your nutrition even easier by providing organic meals you can count on. 

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Keto Low-Carb Oatmeal Recipe

COOK TIME:

10 min

PREP TIME:

5 min

YIELD:

1

DESCRIPTION

With some simple swaps, you can create a low carb oat meal perfect for breakfast. 

INGREDIENTS

  • 3 tablespoons hemp seeds, hulled
  • 1 tablespoon flaxseed, ground
  • 1 tablespoon chia seeds
  • 1/2 cup coconut milk or almond milk
  • 1/2 teaspoon cinnamon
  • 1 teaspoon honey (optional)
  • 1/2 teaspoon vanilla extract
  • Toppings (Optional)

  • 1/4 cup strawberries, fresh sliced
  • 1 tablespoon coconut flakes

INSTRUCTIONS

  1. Gathering and measuring all of the ingredients you will be using to prepare your low-carb oatmeal. Stir all of the ingredients together in a small saucepan, including any additional flavorings, and whisk until smooth.

  2. Heat the oatmeal over medium heat and stir occasionally until thickened into a porridge consistency (6-10 minutes). The chia seeds and ground flax help thicken the mixture, you may see it firm-up overnight as well thanks to the chia seeds.

  3. Once you reach the desired consistency you can remove your low carb oatmeal from the pot and portion it into meal prep containers or into a bowl to enjoy immediately!

NOTES

  • This recipe only makes 1 serving, so multiply it as many times as you'd like for your weekly meal prep.
  • You can also microwave your low-carb oatmeal for 3 minutes, be sure to cover it was a paper towel and stir it halfway through the cooking process.

NUTRITION FACTS

Servings: 1 | Calories Per Serving: 450

  • Total Fat 32g
    41%
  • Cholesterol 0mg
    0%
  • Sodium 120mg
    5%
  • Total Carbohydrates 9g
    7%
  • Sugars 7g
  • Protein 19g
  • Vitamin A
  • Vitamin C