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Free Printable: Low Carb & Keto Food List
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I created this keto oatmeal for my Easy Keto Carboholics’ Cookbook, and while most of those recipes are exclusive to the book, this one was just too comforting to keep only there. It’s warm, cozy, and the perfect change of pace when I’m over keto smoothies, keto pancakes, or eggs. Here’s why I keep coming back to this low carb oatmeal:
- All the warm comfort factor of the real deal – This keto oatmeal comes out thick, smooth, and creamy. While it’s not exactly like real oats, it gives me the same vibes.
- 5 ingredients, ready in minutes – Just stir, heat, and you’re done.
- 5 flavors to choose from – I made the plain version first, then experimented with the others. Check out my other flavor ideas below, like maple pecan or cinnamon roll!
- Keto friendly and nutrient packed – My keto oatmeal recipe is low carb, dairy-free, gluten-free, and grain-free. Plus, it’s packed with healthy fats, fiber, and protein, all with just 4.4g net carbs for the entire bowl.
If you’re craving a cozy low carb breakfast, especially on a chilly morning, this one is perfect. Pick your favorite flavor and make it with me!
Reader Review
“Excellent recipe. I used almond milk and added Besti Brown Sweetener, butter, and cinnamon. Definitely a keeper!” –Ellen
⭐⭐⭐⭐⭐
Ingredients & Substitutions
Here I explain the best ingredients for my keto oatmeal recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Hemp Hearts – These are just shelled hemp seeds! When they cook, they give this “noatmeal” that soft, slightly chewy texture that reminds me of real oats. I’ve tried swapping in other seeds, but hemp hearts are by far the closest in texture. Some kinds don’t thicken at all, while others gave me an odd consistency.
- Chia Seeds – These absorb liquid and help to thicken the low carb oatmeal. I’ve used whole flaxseeds when I was out and they worked pretty well.
- Flaxseed Meal – Another (smoother) thickener. I prefer golden flaxseed meal because it has a milder flavor, but the darker kind works, too. If you need a substitute, you can use super fine blanched almond flour like this, or grind whole flaxseeds with a coffee grinder or food processor.
- Protein Powder – This collagen is my favorite way to add protein to this keto oatmeal. (I add it into keto coffee, cookie dough bites, and protein cookies, too!) You can use whey protein isolate or plant-based protein powders instead, but choose one that you know dissolves well, so you don’t get a chalky or gritty texture. Check labels to avoid added sugar.
- Unsweetened Coconut Milk – I use the thick canned kind like this. Avoid the thin liquid kind from a carton, or your keto oatmeal will be too thin. You can also use heavy cream if you’re not dairy free. I’ve tried unsweetened almond milk as well, but the result is much thinner and less creamy.
- Optional Add-Ins – These are optional, but I recommend adding a little granulated Besti sweetener and a pinch of sea salt. Note that some sweetener brands might leave a gritty texture, an aftertaste, or settle at the bottom, which is why I like Besti — it dissolves easily and has no aftertaste. If you want to use something else, check my sweetener conversion chart if you need help with the amount.
For other add-ins, I’ve got a bunch of flavor variations you can make below!
How To Make Keto Oatmeal
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Mix the dry ingredients. Stir together the hemp seeds, chia seeds, flaxseed meal, and protein powder in a small saucepan. I usually add Besti and salt here too, but you can wait and sweeten to taste at the end.
- Add the liquid. Whisk in the coconut milk or heavy cream, until smooth. It’ll seem thin at first — this is normal.
- Cook until thick. Warm it on the stove or in the microwave, until the keto oatmeal thickens to the consistency you like. Add your favorite toppings and enjoy!
Low Carb Oatmeal Flavors
Here are some of my favorite ways to change up this keto oatmeal:
- Maple Pecan – I originally made this with maple extract , but these days I add my Wholesome Yum Zero Sugar Maple Syrup more often, which I think tastes even better (and is easier to use). Add chopped pecans (or walnuts, or any nuts you want!) for a sweet and crunchy combo.
- Chocolate Peanut Butter – Stir in a tablespoon of peanut butter (I like this unsweetened one) and a splash of cream or milk. Once it’s hot, top with sugar-free chocolate chips.
- Strawberries & Cream – This is the better version of what used to be my favorite kind from packets as a kid! Add chopped strawberries, a little vanilla, and more cream for a fruity, creamy bowl. Feel free to swap in other fruit like raspberries, blueberries, or chopped peaches.
- Cinnamon Roll – Stir in cinnamon and vanilla, then mix up a quick drizzle with Powdered Besti, coconut cream, and more vanilla. You can swirl the “drizzle” over the top if you add enough Besti to make it thick, or just pour it on top like I did below if it’s thinner.
If you had a go-to oatmeal combo before going to a keto diet, you can probably recreate it here. Just stir in your favorite mix-ins after cooking.
Keto Oatmeal (5 Low Carb Flavors)
This warm, creamy keto oatmeal comes in 5 fun flavors, all based on my easy low carb oatmeal recipe. Just 5 ingredients & 10 minutes!
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Ingredients
Tap underlined ingredients to see the ones I use.
Basic Keto Oatmeal
Optional Add-Ins (Recommended for all variations)
Maple Pecan Add-Ins
Chocolate Peanut Butter Add-Ins
Strawberries & Cream Add-Ins
Cinnamon Roll Add-Ins
Instructions
Tap on the times in the instructions to start a kitchen timer.
Basic Keto Oatmeal
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Stir all ingredients, except cream or milk, together in a small saucepan. (This includes the optional sweetener and salt if using.)
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Add cream/milk and whisk until smooth.
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Stovetop instructions:
Simmer for 3-5 minutes over medium heat, until thickened.
Microwave instructions:
Instead of a saucepan, use a microwave safe bowl. Heat for 1 to 2 minutes, until thickened.
Serve immediately, or follow options below for add-ins.
Maple Pecan Keto Oatmeal
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Stir in the maple extract and chopped pecans.
Chocolate Peanut Butter Keto Oatmeal
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Stir in peanut butter and extra milk, then simmer for another minute.
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Stir in chocolate chips.
Strawberries & Cream Keto Oatmeal
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Stir in strawberries, coconut cream, and vanilla extract.
Cinnamon Roll Keto Oatmeal
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Stir in cinnamon and 1/2 tsp (2.5 mL) vanilla extract.
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In a very small bowl, whisk together powdered sweetener, coconut cream, and 1/4 tsp (1.25 mL) vanilla extract. Drizzle over oatmeal in a swirl pattern.
Did You Like It?
Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.
Maya’s Recipe Notes
Serving size: Entire recipe
- Storage & meal prep: See my meal prep options for how to store, reheat, freeze, or prep this keto oatmeal ahead of time (cooked or uncooked).
- Note on serving size: This recipe makes one serving, but it’s very filling, so you could easily split it into two servings, especially if you’re adding toppings.
- Note on nutrition info: The nutrition info below is for the basic recipe only and doesn’t include any of the variations. You can customize the recipe in my Wholesome Yum App to select one of the variations and see the macros.
📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Keto Oatmeal
Meal Prep Options
This keto oatmeal recipe makes one serving to enjoy right away, but you can make extra for later. (You can adjust the number of servings on the recipe card above, so I’ll do the math for you, but keep in mind that multiple servings will take longer to cook.)
- Meal prep cooked: You can make a few batches ahead and store them in the fridge for up to 5 days. It thickens over time, so I just stir in a splash of cream or keto milk before reheating. I like to portion it into these glass containers with toppings. You can reheat them right in those, or turn it into keto overnight oats and enjoy them cold.
- Meal prep uncooked: Just mix the dry ingredients in advance, then add coconut milk and cook the when you’re ready to eat.
- Freeze: Portion into small containers (I like these souper cubes) or bags, leave a little room at the top, and freeze for up to 3 months. Thaw in the fridge overnight if you can, although you can reheat from frozen if you have to.
More Meal Prep Breakfast Recipes
If you love this keto oatmeal and want more make-ahead options, here are a few other easy meal prep breakfast recipes I think you’ll enjoy:
345 Comments
Nancy Secaur
1It was hard to give up oatmeal when I went Keto. As both child and adult, eating dry oat flakes was a favorite snack! I loved the Bob’s Red Mill Triple-Thick, both raw and cooked.
So to get that texture, I added large unsweetened coconut flakes. And because I love texture, I also added sesame seeds, sunflower seeds, and pumpkin seeds. I make the dry mix in a big jar, and just take a scoop (or 2!), add the milk of my choice (usually almond), and nuke it. Perfect as is, but your add-in flavor suggestions are also great!
Margaret
1Are the vital protein collagen peptides necessary or optional?
Wholesome Yum D
0Hi Margaret, I highly recommend adding the vital protein collagen peptides to this oatmeal recipe.
Ellen
1Excellent recipe. I used almond milk and added besti brown Sweetener, butter and cinnamon. Definitely a keeper!
Kris
0This recipe is my new favorite go-to breakfast! Absolutely delicious! I made the strawberries and cream version this morning but plan to try them all.
Wholesome Yum D
0Yay, Kris, that makes me so happy to hear! I love that you started with the strawberries and cream one… can’t wait for you to try the rest.
Margaret Crockett
0Delicious recipe with variations. Keep up the great work. Our family enjoys your recipes.
Wholesome Yum D
0Margaret, thank you so much! I love hearing that your family enjoys the recipes, that means a lot. I’m so glad the variations worked well for you too!
STEVEN TAYLOR
0I made this recipe last night and ate it for breakfast this morning, and I love it! this recipe definitely has the texture and taste of oatmeal without the blood sugar spike! this recipe is definitely going into my weekly rotation. I cannot wait to try the different variations!
Maya | Wholesome Yum
0I’m so happy to hear that, Steven! Thank you. If there’s anything you didn’t like that prevented you from rating the recipe 5 stars, I’d love to know and help if I can!
Steven Taylor
0could I mix the dry ingredients with the milk, put it in the refrigerator and heat up the oatmeal the next day?
Maya | Wholesome Yum
0Hi Steven, Yes, this would be more similar to keto overnight oats.
STEVEN TAYLOR
0Thank you for your response! I have done the stovetop recipe twice, and both times it has turned out great! I really love this recipe because I can still have the taste and texture of oatmeal without spiking my blood sugar. I am gonna try the keto overnight oats recipe tomorrow. I will mix the milk/creamer with the dry ingredients and microwave the oatmeal tomorrow at work. I cannot wait to see how it turns out and I cannot wait to try the other different variations!
Maya | Wholesome Yum
0I’m so happy to hear that! Thank you. Hope you like the overnight version, too.
ljckimmel56
0Since regular oatmeal raises my blood sugar, this recipe tastes great and helps me to feel full and keep low blood sugar. I pre-prep 3 servings in small baggies for a fast breakfast. Love this recipe…thanks!
Maya | Wholesome Yum
0I’m glad to hear that! Thank you.
Michele Pierce
0We LOVE all variations of this “oatmeal” my husband and I follow a low carb diet and this makes me happy!
Maya | Wholesome Yum
0Yay, glad to hear it, Michele! Enjoy all the different variations!
Holly
0I love oatmeal and miss not being able to eat it since on keto. Would love to make this. I don’t have hemp hearts. What can I use to replace the hemp hearts?
Maya | Wholesome Yum
0Hi Holly, The hemp hearts are the main component of the recipe, so I don’t have a suggested substitution for them, sorry. You can get hemp hearts here if you want to make this keto oatmeal.
Donna
0This recipe is a great substitute for the higher carb oatmeal. My favorite way to make it is to add brown sweetener, cinnamon, and a dash of nutmeg for added flavor. Instead of coconut milk, I use half of a low carb cinnamon swirl shake. I top it with blueberries, pecans, and sugar free maple syrup. I usually make it about once a week as a change from my usual eggs and low carb toast.
Casey
0Love, love, love this keto “oatmeal”! I loved regular oatmeal before going keto, so this helps fill that craving. It’s versatile – I love adding a chopped strawberry to mine – and so easy. I just put everything together except the heavy cream the night before, then take it to work with me the next day (I keep heavy cream in the fridge at work and have a microwave). It’s filling, tasty, and feels like I’ve actually eaten something!
Vapetress
0This question is about hemp hearts. I love no bake chocolate peanut butter cookies. I know I can replace the sugar with Monk Fruit sweetener, of course. But my questions is, can I replace the oatmeal with a straight 1:1 measurement of hemp hearts? TIA I love your recipes and use them often ?
Wholesome Yum D
0Hi, I can’t say for sure because I don’t know the recipe you are asking about but hemp hearts absorb less liquid than oats so I don’t know if you can replace them 1:1 with oatmeal.
Roberta
0It doesn’t give the measurements for the add ins. Like how much maple extract for a single serving, how much peanut butter
Wholesome Yum D
0Hi Roberta, You can find that information in the recipe.
RN
0Best keto oatmeal! Thank you SO much for sharing this recipe. This is creamy and satisfies my desire for a bowl of hot cereal. I am going to copy cat one reader’s idea of mixing up a big batch. This is a keeper!!!
Renee Hoag
0To my surprise this was very tasty. I was really missing my hot cereal, thank you for this recipe. I have been doing low carb now for 10 months and your keto food list was very much appreciated.
Francine
0Hello, can I use whey protein powder instead of collagen protein powder? Thanks
Maya | Wholesome Yum
0Hi Francine, They are not always interchangeable (for example, in baking), but for this recipe, yes, you can use any kind of protein powder.
Olivia
0So many delicious variations to make keto oatmeal!! Thank you for sharing, I’ve tried the chocolate peanut butter keto oatmeal so far and loved it! Can’t wait to try the other kinds too.
Toni
0Thank you for the recipe! My family loved this day starter!
Sha
0I super love the strawberries and cream keto oatmeal! It is incredibly tasty, rich and most of all guilt-free!
Julie
0I love the keto oatmeal. I’m a hot cereal lover and I find that this is a satisfying and tasty alternative to the starchy ones.Thank you, Maya, love your website.
carolyn
0I made these yesterday and added a little pumpkin pie spice. They were awesome.
carolyn
0Can you use almond milk in place of the coconut cream and heavy cream?
Wholesome Yum D
0Hi Carolyn, Yes, that should work for you!
Joce
0I have a problem with cholesterol and I’m having trouble finding food for breakfast that does not contain eggs. What kind of recipes are there to help with this???
Wholesome Yum D
0Hi Joce, This keto overnight oats recipe doesn’t contain eggs.
carolyn
0I made this recipe today and it was absolutely delicious!!!! My son who loves oats even liked this. Thank you for all of your recipes and products. I only use your flours and sweeteners.
Wholesome Yum D
0Hi Carolyn, Yes, that would work.
carolyn
0Can you substitute the collagen peptides with isopure protein powder?
Wholesome Yum D
0Hi Carolyn, Yes, that would work.
Richard D
0I enjoy this recipe very much. It’s quick and tasty. My favorite forms are the base and the strawberry and cream. I like to throw in a handful of chopped almonds. It fills me up and provides plenty of energy.
BI
0I miss oatmeal. This recipe really fills that gap!
Nickie
0Absolutely my favorite recipe for hot cereal. I literally don’t miss cream of wheat anymore. Look forward to breakfast everyday esp during the fall and winter. Thank you!
Melissa
0I take liquid collagen every morning. Being on a tight budget (Social Security) I’d rather not buy powdered collagen unless it binds the oatmeal or is necessary in some way. Very anxious to try your many keto cereals!
carmen
0Hi, Can you make in bulk in freeze?
Wholesome Yum D
0Hi Carmen, I don’t recommend freezing this recipe.
Carrie
0I assume the net carbs are without the variations. I am using almond milk. How many carbs are in the add-ons???
Wholesome Yum D
0Hi Carrie, If you are using different ingredients than the recipe, you will have to use an online recipe creator to get that info. There are many varieties of almond milk with different nutritional facts that I can’t tell you exactly how it would affect the carbs.
Carrie
0I really loved this recipe I tried the maple pecan version. I think it has more of a cream-of-wheat texture but it was delicious and satisfying. I was on a strict keto diet that probably didn’t have enough macro’s of carbs and it was so restrictive. Recipes like this make the diet enjoyable and it seems so healthy. Thank you Maya I am amazed at how you help me with my Keto adventure it’s no longer boring. If I lose the weight I can easily continue with the keto lifestyle and just increase my carb intake a bit.
larry
0Also, for people who have celiac, Vital Proteins Collagen Peptides has wheatgrass. While wheatgrass is gluten-free when harvested from a growing wheat plant without any seeds. Wheatgrass is the fresh sprouted leaves of the wheat plant. For all of us who have celiac wheat is our kryptonite.
larry
0Thank you for mentioning “… certified gluten-free oats.” I can’t emphasize this enough for people like me who have celiac.
Staci
0When making ahead of time and storing the dry ingredients, will a reusable silicone storage bag be a good choice or is something else recommended?
Wholesome Yum D
0Hi Staci, Yes, that would work.
Jasmine Garrett
0Absolutely scrumptious! I used instant espresso so that I could make the coffee flavor extra strong, which gave it an extra umph ?
Katherine
0Can you suggest a substitute for Vital Proteins? oncologist said that’s a big no!
Wendie
0I use this product. Did your oncologist say why its a no?
Wholesome Yum D
0Hi Katherine, You could substitute with a collagen powder that your doctor recommends.
Konnie
0I love this! I used egg white protein powder, almond milk, and cinnamon. One recipe is too much for me! It seemed extremely rich but delicious!
Josh
0What about the 100 calorie 15 net carbs packets of oatmeal?
Wholesome Yum D
0Hi Josh, I would not consider those a keto option.
Deb
0I was skeptical but this recipe is good. I was really missing oatmeal and this is a great substitution. Allergic to coconut so I used unsweetened almond milk. Seemed to work fine.
Terri Garringer
0Awesome! I have tried many recipes for keto oatmeal but this is the winner! I didn’t have collagen peptides so replaced with isopure unflavored protein powder. I used 2-3 T of heavy cream and the rest of unsweetened almond milk. I like mine runny so I added quite a bit of almond milk. I added 1 T of allulose sweetener… a dash of sugar free maple syrup and bacon bits. This is the closest I’ve come to the real thing!
Jonah Myers
0So a little backstory: I am a type 1 diabetic. I do everything to control my sugar and keep it in the best control so I can live a long life for my family. When I was younger and had less concern for my sugars (mid-late high school) I used to eat protein powder oatmeal every single morning for breakfast. It was my absolute favorite. I would always get high blood sugars in the afternoon, but I couldn’t explain why, because I never put sugar in my oats, and I believed I had taken enough insulin to cover it. Flash forward to nearly 10 years later, I have cut nearly all carbohydrate-heavy foods out of my diet, including oatmeal, and have substituted the alternatives in (I usually just tell people “keto” because that’s easy to understand). I have used numerous recipes on your site, but NONE have made me feel so happy as the simple gift of being able to eat my favorite breakfast again, without the dramatic and aggressive spike in my blood sugar for the morning. This review may seem dramatic, but I really, really mean it. You gave me back one of my favorite foods and something that used to be a part of my routine every day. Thank you!
Angie Pina
0Which carbs should we be putting attention too. I don’t understand, Is it the total carbs 9g or the Net carbs 4g. Thanks for the recipe I will try it.
Lindsay
0Even though they are part of the “total carbs” on nutrition labels, fiber and sugar alcohols (sweeteners used by keto recipes) are not digested by the body. This means they are not absorbed to create insulin, which is the main concern when trying to maintain ketosis. By using net carbs, you are strictly paying attention to carbs the body absorbs that actually impact ketosis. Still, it is ultimately a personal preference as to which you use.
Gorge
0Both but I pay more attention to the total carbs. For a ketogenic diet you are to be at 20 carbs. Now you can get to 20 net carbs but eat way more than the recommended amount to stay in ketosis. Example 60 carbs -40 fiber =20 net carbs. A true ketogenic diet should be whole meats, certain vegetables and small amounts of berries. Get to know what you are eating. Know the carbs, sugars, etc. Sticking to that you shouldn’t have to worry too much about carb counting. There should only be a minimal amount of daily subtracting being done. Hope this helps, good luck!
Maya | Wholesome Yum
0Hi Angie, Most people prefer and do fine with net carbs. You can read more about calculating net carbs here.
Michelle
0Love it! Small modifications: Almond Butter instead of Peanut Butter, Vanilla Protein Powder & 1/2 Heavy Cream 1/2 Unsweetened Vanilla Almond Milk.
Mandana
0Made this today for the first time, I was a little worried about the portion size but it is FILLING! Flavor/addition possibilities are endless!
Lisa
0Hi, I have a couple of questions if it’s ok. In regards to the coconut cream, what exactly is the coconut cream Freon canned coconut milk? Also, can I make these like overnight oats instead of cooking them? Thank you, Lisa.
Wholesome Yum D
0Hi Lisa, Coconut cream and coconut milk are different. Here is a recipe for Overnight Oats.
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0I made this “noatmeal” this morning for the first time. Maya’s instructions are clear and complete. The taste was great, especially when I added cinnamon and vanilla. A little calories-free maple syrup didn’t hurt, either. I made up a batch of the dry ingredients for four servings to make it quicker on busy mornings.
Tammy Jones
0Did not use chia seeds, but the texture was still gelatinous. How do you avoid this?
Wholesome Yum D
0Hi Tammy, This recipe may not have the exact tastes and textures of oatmeal, more like hot cereal. You can thin it out with more keto-friendly milk to help with the texture.
Lilly
0I didn’t have chia seeds so I omitted, used brown flax seeds instead of golden, used whey protein powder instead of the collagen peptides, used Swerve brown sugar as the sweetener, used heavy cream, added a pat of butter and used chopped walnuts instead of pecans in the maple pecan version. Came out delicious and extremely filling. My husband, who isn’t doing keto, really liked it but it was a little too sweet for him. I’ll pick up some chia seeds and use less sweetener for him next time….and there will be a next time.