This low carb oatmeal is one of my FAVORITE low carb breakfast recipes, no matter the weather!
Warm and comforting, this version of oatmeal is perfect as a gluten free cereal alternative. Made with chia seeds, coconut, and flax seeds, it’s full of nutrients, healthy fats and fiber, while remaining low in carbs.
BONUS! It only takes 15 minutes to whip up this oh-so hearty, filling, and heartwarming brekkie.
Add it to your weekly rotation alongside other nutrient dense faves like breakfast cookies, low carb granola, and chocolate chia pudding for a meal plan full of variety and delicious options you’ll never tire of.
Let’s start!
What I Love About This Low Carb Oatmeal Recipe
This keto oatmeal recipe is the homiest of breakfast recipes! It’s a classic for many reasons. Here’s what to expect:
- Ready in 15
- Suuuper filling
- Creamy and cozy
- Customizable toppings
Common Keto Oatmeal Questions
This recipe is pretty straight forward, but there are a few questions you may have about the ingredients and process:
?What are the carbs in oatmeal?
There are a ton of carbs in oatmeal, at least the traditional kind — 27 grams of carbs per cooked cup to be exact, and only 4 grams of fiber! Thanks to a few ingredients swaps, (like removing oatmeal, ha!) this recipe has only 2 grams of net carbs.
?Do I have to add protein powder?
Nope! Make your hot cereal sans protein powder, just add some keto sweeteners into the mix (as protein powder is sweetened).
?What’s the best milk to use?
I like to use unsweetened almond milk, but any low carb milk will do: soy, flax, coconut, cashew. The reason I don’t recommend cow’s milk is it’s high in carbs/sugar.
?What if I want it sweeter?
EASY! Add more sweetener. Simply taste test the keto oatmeal after your ingredients have simmered, and adjust the sweetness, creaminess, and spiciness to your liking.
?What are the best keto oatmeal toppings:
Here are a few of my faves:
- Low carb fruits like strawberries, blackberries, and raspberries
- Low carb peanut butter or almond butter
- Sugar-free syrup, Lakanto’s maple syrup is great here.
Recipe Variations
In addition to adding your own toppings, here are some ways to change it up!
- Add chocolate. Add some cocoa powder to the mix to give your keto oatmeal a lovely twist. You can also use chocolate-flavored protein powder instead of vanilla.
- Smooth out the consistency. Once those chia seeds have expanded, simply blend the ingredients together (a stick or standing blender will do). This will break down the “crunch” and give you a cream of wheat type cereal.
- Add some berries to the keto oatmeal as you cook everything together. Mash them with the back of your spoon as you stir for a colorful variation.
More High Protein Breakfast Recipes
I’m all about high protein breakfasts to help power myself through the day! If that’s your kind of thing too, here are some delicious options for you:
Keto Oatmeal
Print Recipe Pin RecipeIngredients
- 1 Cup Low Carb Milk (Note 1)
- 1/2 Scoop Low Carb 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!
Fans Also Made These Low Carb Recipes:
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:
Nutrition
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!?