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.
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
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:
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.
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 OatmealPrint Recipe Pin Recipe
- 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)
- 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:
- 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: