I Can’t Believe It’s Not Oatmeal! Creamy and comforting—my favorite (oat free!) cold weather breakfast makes any morning feel cozy. This keto oatmeal is easy to customize so that you can serve up some heartwarming goodness to anyone at your table—whatever the weather!
Looking for more keto breakfast? Check out my keto granola, keto pancakes, and my keto oatmeal cookies (which YES, I may sometimes eat for breakfast).
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Breaking News! Coziest Oatmeal is IN FACT Not Oatmeal!
Let me get right to it—there are no oats in this oatmeal.
Rich in fiber and nutrients, chia and flax seeds have a long list of benefits that range from strengthening bones to lowering blood pressure. I love using a combination of seeds because the flax seeds are a little larger (with a slightly nutty flavor) so when the seeds plump up, it creates a texture that is similar to cream of wheat. Gluten free, low carb, paleo friendly—you can serve up some comfort to all—which is really what makes it heartwarming.
Then it’s up to you to personalize it. Top it off with a handful of berries and some nuts or seeds for crunch. I almost always add protein powder to keep me going a little longer. Sweet or savory, as basic or as beautiful as you please.
Keto Oatmeal Video Tutorial
On your phone? Check out my web story here.
Noatmeal Tips + Tricks
This EASY keto breakfast comes together in minutes, and requires no fancy techniques. Here are a few tips to mention before diving in:
- You don’t need to add the protein powder. (I always add it, for more of a high protein low carb oatmeal recipe) Just know, if you skip it, you’ll probably want to add more sweetener.
- Adjusting the consistency of your oatmeal by adding more milk.
- Keto palettes + sweetener. This recipe is one of those easy to taste test along the way types. So taste, and adjust to your liking. Many on keto prefer less sweetener as their palettes have adjusted to this. So start with a little and increase to your liking.
- Prefer a smoother consistency? Place your cooked oatmeal in a heat-safe blender (or use an immersian blender) to smooth out the nuts and seeds.
Meal Prepping Tips
You can meal prep low carb oatmeal a few ways:
- Measure and toss your dry ingredients into a small resealable bag. Next time you’re craving oatmeal, just add milk and cook per instructions below.
- Make a big batch and reheat individual portions.
Reheating Tips
If you made a big batch, and would like to reheat a serving, simply add a couple tablespoons of almond milk to your keto oatmeal, stir, then microwave until it comes to your desired temp. Microwaving will dry out this keto breakfast cereal, so continue to add more milk until you’ve reached the consistancy you love.
How do you make Oatmeal Taste Good (or GREAT)?
This oatmeal is pretty delicious as is, thanks to the sweetener, and the high nutrient density of ingredients used. BUT, if you want to make your oatmeal taste even better, go wild with your low carb oatmeal toppings and mix ins. Some of our favorites include:
- Sliced keto fruits, such as strawberries, raspberries and blackberries
- Sugar free syrup, I love Lakanto’s maple syrup
- Choppped keto nuts, for a delicious crunch
- Golden erythritol (this is how I grew up eating oatmeal)
- Keto chocolate, Lily’s brand is my go-to.
- Cocoa powder for a chocolate oatmeal–similar to my keto chocolate granola.
Can I Have Oatmeal on a Low Carb Diet?
There are a lot of carbs in oatmeal–in fact, traditional oatmeal contains –g carbs per 1/2 cup serving. So if you’re wondering is oatmeal keto, the answer is a firm no.
That said, this low carb version is PERFECT for those on a low carb or keto eating plan. With –g carbs per serving, you may even have some carbs to spare to go wild with your toppings!
More High Protein Breakfast Recipes
- Keto Protein Shake
- Keto Breakfast Cookies
- Protein Powder Pancakes
- Keto Bagels
- Keto Breakfast Casserole
Keto Oatmeal
Print Recipe Pin RecipeIngredients
- 1 Cup Keto Milk (Note 1)
- 1/2 Scoop Keto Protein Powder vanilla (Notes 2 + 3)
- 1 Teaspoon Cinnamon
- 1/4 Teaspoon Nutmeg optional
- pinch Kosher Salt
- 1 Tablespoon Flaxseed ground
- 1 Tablespoon Chia Seeds whole
- 1 Tablespoon Coconut unsweetened, shredded
- 0-4 Tablespoons Golden Swerve or Lakanto (see sweetener notes below) (Note 4)
Instructions
- Combine. Add low carb milk (1 cup), protein powder (1/2 scoop), cinnamon (1 teaspoon), salt (a pinch) and nutmeg (1/2 teaspoon) to a small saucepan and whisk to combine.
- Add nuts/seeds + simmer. Add flaxseed (1 tablespoon), chia seeds (1 tablespoon), and shredded coconut (1 tablespoon), stir to combine. Bring your oatmeal to a gentle simmer, and continue cooking until the oatmeal has reached your desired consistency (I usually cook it for about 10 minutes).
- Adjust. Taste and adjust sweetness to your liking. Serve warm, with toppings (Note 5), and enjoy!
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Lindsey's Tips
- Milk. Unsweetened + light almond or light coconut milk are great.
- Protein powder is optional, but I always add it to better balance the macros of this dish.
- Protein powder nutrition/flavor. A bad tasting protein powder will ruin the flavor of your oatmeal. I love ISO Pure vanilla, and always steer clear of pea protein powders, as I don't like the flavor. Always check the label of your protein to ensure it doesn't contain added carbs.
- Sweetener amount will vary depending on how sweet you like your oatmeal, and if you include protein powder. With the protein powder, I always add 2 tablespoons Swerve/Lakanto.
- Topping ideas. Chopped nuts, sliced fruit, shredded + unsweetened coconut, low carb chocolate, and/or low carb syrup.
- Nutritional information doesn’t include additional toppings you may add. This recipe has 1 serving:
Great recipe! It looks yummy and I can’t wait to try it. You list the total carbs at 12g. What is the fiber and net carb counts?
Thank you Leo!??? You can check out the “NUTRITION” just below the INSTRUCTIONS & NOTES section. By the way, fiber is 9g. 12g(total carb)-9g(fiber)=3g(Net carb). Hope you Enjoy!?
It was super thick and satisfying and a lager amount then I expected. I misread the directions..oops..and added a full scoop of Bob’s Red Mill Whey Protein and had to add to daily food log. Also I know vanilla flavored would have been b tastier. I also added Bragg nutritional yeast for extra B’s.
I have a hard time keeping my hunger under wraps and I eat a lot of eggs because they work best for me but I really miss warm breakfasts in the winter. Fingers crossed this keeps me satiated. I will use again!!! Thanks, Lindsey!
You’re welcome, Susie ! 🙂 So happy you enjoyed it! ??
WOuld it be okay to skip protein powder? I have lots of protein from meat and normally would skip this kind of powder. THAnks!
Sorry, just found note from the above that the powder can be skipped!
Hope you Enjoy Pat! ???
Wonderful! Yummy! It reminds me a little bit of cream of wheat cereal, but the coconut flakes added a little oatmeal-like chew. I added a rounded tablespoon of protein powder. My protein powder isn’t sweetened so I added a tesp of erythritol. and it isn’t flavored so I added a 1/8 tesp vanilla. I halved the cinnamon and it was good. Only real change was that I needed to add a dash of salt. Thanks very much! I missed oatmeal a lot…
SO glad you enjoyed Toshiko!! 🙂 You’re welcome 🙂
I don’t think that it said how much oatmeal to use or if it is quick oats or the whole oats?
Hi Mary Ann, this oatmeal is actually oatmeal free! Oatmeal is naturally high in carbs, so we’ll use a combo of nuts and seeds to keep the carbs down. Hope you enjoy!
This really opened my eyes. The writing skill alone kept my interest. Thank you for sharing!
Thank you so much ?
Turns out great!, Definitely keeping this recipe!?
Hello Janella! I’m so happy you enjoyed as much as I do!?
I don’t see 4 net carbs. Carbs listed are 12 and fiber is 10. Wouldn’t it be 2 next? Please let me know if I missed something.
Hi Cynthia! Not sure which comment you’re referring to? (If it was on Pinterest, I can’t always see those). But you are correct, if you’re counting your net carbs, this recipe will have 2g. Enjoy!
I just printed this recipe and I’m gonna try it as an overnight refrigerator oatmeal. I think that would be good too!!
Hope you enjoy Carmen! ?
Hi your oatmeal sounds delicious ? I can’t wait to try. Do you think I could leave out the flax and/or sub it with hemp?
Hi Angela! Yay, can’t wait to hear what you think! The flax is gelatinous and it helps give the oatmeal a bit more “oatmeal-like” texture as it absorbs the almond milk. If you leave it out, I’d consider adding a little less liquid? Try 1/4 cup less, and increase from there until you reach the consistency you’re looking for. Enjoy!
This Bowl of goodness is definitely a healthy morning breakfast treat. Love the combinations and toppings making this yum.
Thank you Veena! I’m so happy you liked it!?
This was so good and is now my go-to for breakfast. All the ingredients work so well together.
Right Shanna? I’m so happy you enjoyed as much as I do!?
It’s genius to use protein powder in here! It’s definitely filling and delicious for breakfast! Been having this every morning!
Yay! Glad to hear that Jamie ?
What a creative way to make a grain free oatmeal!! I can’t wait to try this tomorrow morning!
Hope you enjoy Anjali! ?
Yummy! My family and I love oatmeal! Looks so delicious and perfect for breakfast! I’m so excited!
Yay! Let me know how it goes Beth, Enjoy!?