Keto Oatmeal Recipe

Start our day off with a nutritious and healthy Keto Oatmeal recipe that’s ready in minutes. You can top with your favorite low carb toppings and enjoy.

This low carb oatmeal recipe is easy to make and filling. Perfect for busy mornings.

If you are looking for more quick low carb keto breakfast recipes check out my Low Carb Blueberry Muffins. See my Low Carb Recipes and Keto Breakfast Recipes for more ideas.

Low Carb Oatmeal

We developed this simple, refined sugar-free, allergy friendly, one-bowl gluten-free, grain-free low carb oatmeal to help us start our day off with a nutritious and satisfying breakfast while on a low carb diet.

This keto oatmeal recipe is oat-free and a reader favorite.

This noatmeal is ready in minutes and you can top with your favorite toppings.

We wanted to keep it high in protein, and moderately high in fat and leave out the carbs you get from oats. Its the same thing we did with our keto waffles recipe.

Carbs in Oatmeal

Regular oats are high in carbs and fiber, but overall the net carbs in oatmeal are still too high for those on a keto diet.

In one cup there's a whopping 27 g of total carbs in oatmeal, and 4 g of fiber, for a total of 23 net carbs in oatmeal.

Even brands that claim to be low carb oats, still have 19 g of net carbs per serving.

Because of our love for oatmeal, and how many carbs in oatmeal, we created a nooatmeal version that's lower in carbs.

This low carb oatmeal is one of a handful of recipes that we use coconut flour in. It's not that we don't like coconut flour, we just prefer to use almond flour.

The coconut flour adds a nice hint of sweetness to this keto oatmeal.

Ingredients in Low Carb Oatmeal

Almond meal - You can use both almond meal or almond flour, they are interchangeable in this recipe.

Coconut flour - A sweet, nutty flavor that goes a long way and is filling.

Ground flax-seed - Adds flavor, fiber, and texture. They are also one of the best plant based sources of heart healthy Omega 3 fatty acids.

Sweetener - We like our low carb oatmeal sweet. You can add as much or as little as you like. We use a monkfruit sweetener or swerve. You can use a sugar-free maple syrup, just know it will add more liquid so just reduce the water by a little amount.

Chia seeds - A super food and super delicious in noatmeal. Chia seeds absorb some of the liquid ingredients and they add nutrients.

Sea salt - Salt enhances the other flavors. You can leave it out if you like, but we recommend adding it.

Cinnamon - For flavor and sweetness.

Water - The main liquid ingredient that pulls it all together.

If you have any questions, please leave it in the comment section below.

How to make Low Carb Oatmeal

A few easy steps is all you need to make this keto oatmeal.

1. Using a spoon, stir together all dry the ingredients in a small serving bowl.
2. Add ½ cup boiling water, mix and let stand 2-3 minutes.
3. Top with your favorite toppings (or eat as-is) and enjoy!
4. If you want to cook it on the stove top, bring your water to a boil, add in your dry ingredients and continue to boil for 1 minute.

It's really simple to make low carb oatmeal, a.k.a noatmeal. You cook it on the stove top like you would regular oatmeal.

You can also add hot water to your keto oatmeal and let it sit, like you would instant oatmeal.

For the complete list of ingredients, instructions and nutritional information, please see the printable recipe card below.

Is Oatmeal Ok for Keto?

Oats are mostly carbs (with a little fiber), so traditional Oatmeal is not suitable for a ketogenic diet.

We like the idea of oats but we don't care for the extra carbs so we made a keto oatmeal, also known as noatmeal.

We hope you like it as much as we do.

Toppings for Low Carb Oatmeal

You can use your favorite toppings for this Keto Oatmeal. Here are some of our favorites:

Blueberries - Blueberries are low in carbs and they add lots of flavor to noatmeal, with a touch of sweetness.

Raspberries - Raspberries are also great in keto oatmeal. They are super low in carbs and they add flavor and texture. They're not too sweet.

Strawberries - Strawberries are another great keto friendly fruit that is perfect in noatmeal.

Sliced Almonds - We love adding a little crunch to our keto oatmeal. Sliced almonds are perfect for sprinkling on top.

Sugar free chocolate chips - Nothing like chocolate for breakfast.

Peanut butter - Is a delicious and healthy combination. Ensure your peanut butter has no added sugar. You can make it a double whammy and add chocolate peanut butter.

Low Carb Maple Syrup - Who doesn't love maple flavored keto oatmeal? We do. Lakanto makes a great sugar-free keto friendly maple flavored syrup.

Toasted Coconut - Coconut is crunchy, a little sweet, and nutty in flavor. It's great for adding texture and substance to your keto oatmeal. It also keto approved.

If you are wondering what other fruit you can add to your noatmeal, take a look at our keto fruit article, where we explore which fruits are keto friendly and which you should avoid.

Can I use cream or milk instead of water in this low carb oatmeal?

Yes, you can use heavy cream or milk in this low carb oatmeal recipe. You can also use a dairy-free milk, like unsweetened almond milk or unsweetened coconut milk, if you need to keep it dairy-free. If you like a vanilla flavor, you can use unsweetened vanilla almond milk.

Bring the milk to a boil, stirring frequently, and add your dry ingredients and continue to boil for 1 minute. For the "instant" version, heat your milk to a boil, pour it over your dry ingredients, stir and let it sit for up to 5 minutes.

How best to store Keto Oatmeal

• Fridge - This easy low carb keto oatmeal stores nicely in the fridge for up to 5 days.
• Freezer - Can be stored for up to 3 months. Spoon into small glass mason jars or any airtight container. Make sure to leave room at the top for expansion.
• Meal Prep - This recipe is for 1 cup of oatmeal, but can easily be adjusted for more. Once the low-carb Keto Oatmeal has cooled, spoon into small glass mason jars and place in the fridge.
• Reheat - Add a splash of water before warming on the stovetop. Can also be reheated in the microwave.

More Keto Breakfast Ideas:

Keto Quiche - Crustless Keto Quiche is a low carb, filling egg dish that is as delicious as it is impressive. This recipe is versatile enough to suit any flavor preferences and perfect for a family meal or a special event.

Keto Pancakes - These low carb pancakes are tender, fluffy, and filling. You can make the dry mix ahead of time and store it, making keto pancakes quick to make.

Almond Flour Crepes - Easy to make Almond Flour Crepes are light and delicious and ready for your favorite fillings.

Keto Donuts - A tender keto cinnamon sugar donut using almond flour that is simple to make and bakes up quickly. You're going to love these low carb almond flour donuts. They are healthy and use minimal ingredients.

Keto Energy Bites - When you need an afternoon pick-me-up or a great post-workout snack, keto energy balls are the way to go. These keto chocolate energy bites are filled with protein, caffeine, and healthy fats to keep you satisfied and boost your energy.

Keto Coffee Cake - A piece of classic coffee cake is the perfect accompaniment to your morning cup of coffee. This keto coffee cake recipe is not only decadent, but it's paleo, gluten-free, and dairy-free too.

Keto Chocolate Zucchini Muffins - Easy Keto Chocolate Zucchini Muffins! A tender and decadent chocolate muffin recipe made with zucchini and almond flour. These sweet keto muffins are the perfect gluten-free, dairy-free treat that you can enjoy any time of day.

Did you make any of these keto breakfast ideas? Leave us a comment below letting us know what you thought.

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If you make this low carb oatmeal recipe please stop back by and let me know what you thought! Any questions about this recipe? Leave a comment and I will get back to you.

📖 Recipe

Noatmeal

Looking for more low carb breakfast ideas? Check out this post on Keto Breakfast Recipes.