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Keto Oatmeal

This recipe is for Keto Oatmeal. That’s right oatmeal on a keto diet, but not the same kind of oatmeal that you are used to eating. This one has way fewer net carbs compared to your regular morning meal made up of your high-carb breakfast of Quaker Oats. It is quick and easy to make and delicious to eat.

Keto Low Carb Oatmeal Recipe

If you know anything about oatmeal, then you are aware that it is high in fiber but also high in unwanted carbs, so if you are on a keto or low carb diet then it is not a good source of food for breakfast even though a lot of people eat it because they feel that it is a healthy morning meal. 

This keto oatmeal is creamy and delicious to eat and you will be making it over and over again, especially in the Fall and Winter when you are looking for breakfast that will warm you up and give you a good start for the day.

Is Oatmeal Keto-Friendly? Low Carb?

Normal Oatmeal is not low carb or keto-friendly, even though most people that eat it think that it is a “good for you” breakfast. Did you know that it has over 27 grams of carbs per serving? That is certainly not allowed on keto!  

If you are on keto then you know the importance of keeping your carbs low to achieve ketosis.

The solution to the high-carb oatmeal is to come up with one that fits into your low carb meal plan, and we have done just that with this recipe.

Keto Oatmeal topped with walnuts

How Many Carbs are in Oatmeal?

The oatmeal that we are all used to having from childhood to adulthood, is too high in carbs on a keto or low carb diet.

There are 27 grams of carbs in 1/2 cup of regular oatmeal. If you subtract the 4 grams of fiber, it leaves you with 23 net carbs

Even if you only eat ½ cup of oatmeal for breakfast, that’s still way too many carbs and it’s only a tiny amount of food!

Our Keto Oatmeal (Noatmeal) is only 2.8 Net Carbs per serving! So if you are looking for a nice hot cereal to warm you up in the morning that will be nutritious and low in calories and carbs, it’s an excellent alternative for you.

What is Noatmeal?

Noatmeal is another name for low carb oatmeal that is grain-free and instead made with a variety of seeds and nuts in replacement for oats.  This recipe for Keto Oatmeal is another name for Noatmeal.

Low Carb Oatmeal Cooking Methods

Keto Noatmeal Oatmeal

The most common way to cook oatmeal is on the stove, so you can also cook our low carb version the same way. You can also use the microwave if you prefer.

Stove Top – When making your low carb oatmeal on the stove, it is super easy because everything goes in the saucepan together. All you need to do is stir it over medium heat for a few minutes until it’s thickened up, just like traditional oatmeal.

Microwave – Making keto oatmeal in the microwave is also super easy. It just takes a microwave-safe bowl that you plan to eat your cereal out of, mix all of the ingredients together, and microwave for about 45 seconds. 

Then take it out, give it a stir, and pour it back in for another 30 seconds. Stir and eat. Microwaves can vary in temperature so you may have to experiment to get the right equation.

Keto-Friendly Oatmeal Alternatives

Keto Oatmeal in a bowl

We are so happy to share some healthy alternatives for oatmeal that will take on the thick, creamy, and hearty consistency that you enjoy for breakfast.

  • Flaxseed – When you combine them with a liquid, like almond milk or coconut cream, it makes the seeds more like hearty oatmeal. 
  • Chia Seeds – When you look at them they are dry seeds, but when you also soak them in liquid they will expand into a thick substance. 
  • Hemp Seeds – When using these seeds as a cereal it also expands when put in liquid. 
  • You can try any one of these alone or mix them together, along with coconut, various nuts, or low carb granola which is just as tasty!

What Ingredients are in Low Carb Oatmeal?

  • Flaxseed Meal – Which is full of fiber.
  • Chia Seeds – This is a superfood that is super absorbent with a lot of nutrients.
  • Almond Milk – A non-dairy milk that is made from almonds.
  • Heavy Cream – This has fewer net carbs than milk.
  • Vanilla – An extract that adds great flavor to your breakfast cereal.
  • Xanthan Gum – Just a little bit offers your oatmeal thick stability.
Keto Oatmeal Ingredients

Sweetened vs. Unsweetened Coconut

Coconut is a good ingredient to use in your “oatmeal” but sweetened coconut has too many carbs to be acceptable on a keto diet. If you want to use coconut then add unsweetened coconut to keep your breakfast cereal within the keto parameters.

Different Keto Oatmeal Variations

Oatmeal is one of those foods that you can change the flavors every day and not eat the same thing twice the entire week. Here are a few variation suggestions:

  • Cinnamon
  • Coconut – Unsweetened
  • Sea Salt
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Maple Syrup – Unsweetened
  • Butter
  • Chopped Nuts
  • Chocolate Chips – No sugar added
  • Peanut Butter
  • Avocado
Keto Oatmeal Recipe

Sweetener Options

If you want your oatmeal to be somewhat sweet yet still low carb, you are going to have to use something other than sugar. There are several low carb sweeteners to choose from such as:

  • Swerve – Powdered or granular. Also a brown sugar version like packed brown sugar. 
  • Monk Fruit – There is white or golden granulated. 
  • Stevia – A liquid that is super sweet so you only need a drop or two in your cereal.
  • Maple Syrup – As long as it’s not sweetened with sugar this can be a tasty low carb sweetener. Try our Sugar-Free Maple Syrup recipe which you won’t be able to tell the difference from real syrup.

Liquid Ingredient Substitutions

  • You could add water to your oatmeal instead of heavy cream or milk. 
  • Almond milk is a good non-dairy choice to add.

How to Make Keto Oatmeal 

This is one of the easiest recipes that you can make for breakfast. It’s only a couple of steps from ingredients to a warm and hearty meal that you will make over and over and over again.


This is probably the most common way that you think of when making oatmeal.

  1. Take your flaxseed meal, chia seeds and xanthan gum together in a small to medium saucepan.
  2. Now add your liquid ingredients and vanilla and cook over low to medium heat for about 5 minutes until it thickens. 
  3. If it’s too thick then thin it out with more liquid so that you can reach the desired consistency.
  4. Pour it into your favorite bowl and top with granola, nuts, fruit, maple syrup….and the list goes on and on. Happy eating!


The microwave is also a quick and easy way to make your keto oatmeal. You can even make it to work on your break.

  1. In a microwave-safe bowl or container add all of your ingredients and stir. Cook for about 45 seconds and take it out and give it a good stir. 
  2. Then put it back in the microwave and heat for another 30-45 seconds. Stir. 
  3. If it is not done yet then repeat for another 30 seconds.
  4. Remove and top with your favorite fruit, nuts…etc. Enjoy!

FAQs and Best Tips

Best Noatmeal Recipe

In this section, we will answer some of the common questions that you may be thinking about and also share with you the helpful tips on what to do to make your oatmeal the best.

  • There are so many things you can add to your keto oatmeal, just watch the carb count and keep it within the limits that you are allowed to have. 
  • Try a different flavor each day for a week and see how many different breakfast treats you can create.
  • Just a couple of drops of your favorite extract can really change the base flavor of your oatmeal. For instance: Maple, Orange, Banana, Almond…etc.
  • If you are looking for a savory dish of oatmeal then feel free to add some cheese or eggs.

How to Adjust the Texture?

Sometimes the recipe you are making is too thick and you will have to thin it out with some form of liquid. On the other hand, if it’s too thin then you will need to add something that will thicken it.

Too Thick – Choose a liquid that you want to add to your oatmeal, like some water or more almond milk for instance to thin is out. Do this a little at a time so that you do not thin it out too much and then have to thicken it.

Too Thin – If you feel that your oatmeal is too thin then you will have to add more substance like extra flaxseed meal or chia seeds to stabilize your cereal. 

Once you make it once then you will get the feel for it and make it the desired texture for you.

What are Hemp Hearts?

Hemp hearts are hulled hemp seeds that are soft and chewy and are the inside of the shell of the hemp seed. It is the best part of the hemp, similar to how the heart is the best part of an artichoke.

They are used in a number of low carb recipes, similar to chia seeds and flax seeds, as a healthy replacement for some high-carb ingredients.

Are Rolled Oats Good for a Low Carb Diet?

Oatmeal of any type, including rolled oats, is not good for a low carb diet because it has about 23 Net Carbs per serving. That is way too many carbs to eat, especially in one meal.

Low Carb Keto Oatmeal

Are Overnight Oats Low in Carbs?

I never heard of overnight oats before writing this article so I had to do some research.

Simply put, overnight oats are a way to prepare oatmeal without cooking it. Instead, you just soak them with milk, or a dairy-free liquid, even with water, overnight in the refrigerator, which will allow the oats to soak up the liquid while you are sleeping. 

It gives the oats a great texture instead of boiling them. However, the cooking process, or in this case the lack of cooking is not what makes oatmeal have too many carbs in them for keto, it is the oats themselves. 

To keep within your daily net carbs, you must avoid all oats, no matter how they are cooked as they are not an approved low carb breakfast choice.

What to Serve with Keto Oatmeal?

Keto Oatmeal and toppings

In order to really enjoy your keto oatmeal, there are many things that you serve with it, just like you would when you eat traditional oatmeal. 

  • Fruit – Berries such as strawberries, blueberries, blackberries, raspberries
  • Nuts – All kinds are good
  • Eggs – Any type, including our egg white cups and hard or soft boiled eggs
  • Breakfast Meats – Bacon, Sausage, Ham
  • Pancakes – We have quite a few varieties on our website

How to Store Low Carb Oatmeal?

Once you make up your low carb oatmeal it is easy to store the leftovers for the next day.  Just put it in a small, airtight container and refrigerate. lt will stay fresh for 2-3 days which will give you an opportunity to eat a meal that is already prepared for you.

How to Reheat

Low Carb Oats in a bowl

Reheating is so easy to do. Just treat it like it was traditional oatmeal and you want to heat up the leftovers in your fridge the next day. When it cools down it will become thicker so you will want to add some liquid to thin it out and make it easy to stir and serve.

Stove: Place the leftover portion in a saucepan, with a little water, almond milk or cream and heat it up for 5 minutes over medium heat, continually stirring. 

Microwave: Place the oatmeal in a microwave-safe dish or container with a little bit of water, almond milk, or cream and heat it for 30-60 seconds. Stir and then heat for another 30 seconds and enjoy!

Can You Freeze Keto Oatmeal?

You can freeze just about anything, and low carb oatmeal is no exception, as long as you wrap it properly. I usually use a double protection method to freeze my food.

Put the oatmeal in a plastic, airtight container and then into a Ziploc baggie. It will stay fresh for 2-3 months if properly stored.

To Thaw it Out Just remove and put it in a saucepan with some water or milk and heat it up slowly, stirring often so that it won’t stick to the pan. 

If you prefer, you can thaw it out in your refrigerator overnight and then follow the same directions for heating it up.

Keto Oatmeal with toppings

Tools to Use

  • Saucepan – To cook your oatmeal on the stove.
  • Large Spoon – To stir and serve your oatmeal.

Other Diets This Recipe is Good For

  • Keto/Low Carb – A good breakfast with only a couple of net carbs per serving.
  • Sugar-free – There is no need for any sugar in this low carb oatmeal. Add some berries for extra sweetness.
  • Vegetarian – A perfect breakfast for you if you do not eat eggs and meat. It is satisfying and filling.
  • Dairy-free – If you do not use the cream and substitute it with more almond milk or water.
  • Gluten-free – A perfect warm breakfast without any gluten.

Can I Buy Low Carb Oatmeal?

Since eating oatmeal is a favorite of so many people, let’s face it we all grew up on it, you may be wondering if you could buy any low carb oatmeal online or in the stores. Here are a few suggestions:

There is a company called HighKey that does a good job making a very good oatmeal that is a true duplicate in texture. It is creamy and thick and not mushy at all because of the nuts that add a slight crunchiness and balanced out with just the right amount of sweetness and saltiness.

They have 4 flavors which are:

  • Cinnamon Spice
  • Cocoa Almond
  • Strawberries and Cream
  • Brown Sugar and Maple

And they all have either 1 or 2 net carbs per serving for a ⅓ cup portion.

Keto-Friendly Oatmeal Recipe

Another company called Pure Traditions also makes an unsweetened hot cereal which is not only low carb but a good choice for the Paleo diet. They use great ingredients and have come up with a great texture resembling oatmeal which also comes in at 2 net carbs per ⅓ cup serving.

Then there is a LowKarb Keto Hot Cereal that is also a winner with a few flavors:

  • Cinnamon Bun
  • Chocolate
  • Peanut Butter

All for only 2 net carbs per ⅓ cup serving.

Which Oatmeal Has the Fewest Carbs?

Our keto/low carb oatmeal has only 2.8 net carbs per ½ cup. All of these store bought ones are pretty comparable at 2 net carbs per ⅓ cup.

Other Low Carb Breakfast Recipes

If you are looking for other ideas for a low carb breakfast, we have several low carb recipe ideas on our website that you can also enjoy in the morning besides oatmeal. Here are some suggestions:

Keto Granola Clusters in a bowl

All of them are Keto-friendly and low carb, and will have your friends raving!

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Keto Oatmeal Recipe

Keto Oatmeal “Noatmeal”

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  • Author: Leigh Oskwarek
  • Total Time: 20 minutes
  • Yield: 3 Servings (1/2 Cup per Serving) 1x
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This is a recipe for Keto Oatmeal which is a low carb treat considering the high carbs in the regular one. So try this warm, cozy and tasty breakfast which is easy to make, so much so that you will make it over and over again, especially on those fall and winter days.


  • 5 tbsp flaxseed meal  
  • 4 tbsp chia seeds 
  • 1 ¼ cup unsweetened almond milk 
  • 5 tbsp heavy cream 
  • 2 tsp vanilla 
  • ¼ tsp xanthan gum 




If you are looking for a completely dairy-free oatmeal option, omit the heavy cream and replace the portion with water or additional almond milk. If it is not thick enough then thicken it with ¼ tsp of xanthan gum. 

Be sure to use zero carb sweeteners in your oatmeal.

When you top the bowl of keto oatmeal with fruit make sure to use low carb fruits. The best are the berries.

Reheating: You can reheat your oatmeal on the stove in a saucepan on medium heat for 5 minutes, stirring constantly, or in the microwave for 1-2 minutes.

Storing: You can store any unused portion of oatmeal in the refrigerator in an airtight container for 2-3 days.

Freezing: The freezer is also a good option for storing any unused portion of oatmeal, also in an airtight container and then in a Ziploc bag for double protection. It will freeze well for 2-3 months if wrapped properly.

  • Prep Time: 15 minutes
  • Cook Time: 5 minutes
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
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