If you miss a cozy bowl of oatmeal on a low-carb diet, this recipe brings that comfort back without the carbs. It’s creamy, satisfying, and ready in minutes with pantry-friendly ingredients. You’ll get the same spoonable texture and warmth, but with smart swaps that keep you in ketosis.
Whether you’re new to keto or just want a lighter breakfast, this bowl is a simple win. Top it like classic oats, or keep it plain and let the vanilla and cinnamon shine.
Ingredients
Method
- Combine dry ingredients: In a small bowl, mix 1/4 cup almond flour, 1 tablespoon ground flaxseed, 1 teaspoon chia seeds, and 1 tablespoon unsweetened shredded coconut (optional). Add a pinch of salt and 1/4 teaspoon cinnamon.
- Add liquids: Stir in 3/4 cup unsweetened almond milk and 2 tablespoons heavy cream (or use 1 cup almond milk total). Add 1/2 to 1 tablespoon sweetener and 1/2 teaspoon vanilla.
- Cook gently: Pour the mixture into a small saucepan over medium-low heat. Cook, stirring often, until it thickens, about 3 to 5 minutes. If it gets too thick, splash in more almond milk.
- Finish with fat: Stir in 1 teaspoon butter or coconut oil for a silky finish. Taste and adjust sweetness, cinnamon, or salt.
- Serve and top: Pour into a bowl and add toppings like chopped pecans, a dollop of almond butter, or a few sugar-free chocolate chips. A sprinkle of extra cinnamon is great.
- Microwave option: Mix everything in a microwave-safe bowl. Heat for 60 seconds, stir, then microwave in 20- to 30-second bursts, stirring between each, until thick.
What Makes This Recipe So Good
- Keto-friendly and filling: Almond flour, flaxseed, and chia seed create a hearty texture that keeps you full without spiking carbs.
- Quick and easy: Cooks on the stovetop in under 10 minutes, or even faster in the microwave.
- Customizable: Add flavors like cinnamon, cocoa, or nut butter, and finish with keto-friendly toppings.
- Great texture: Thick, creamy, and spoonable—very close to traditional oatmeal.
- Batch-friendly: Mix the dry ingredients ahead of time for grab-and-cook mornings.
Shopping List
- Almond flour (finely ground)
- Ground flaxseed (golden or regular)
- Chia seeds
- Unsweetened shredded coconut (optional for texture)
- Unsweetened almond milk (or other low-carb milk)
- Heavy cream or coconut cream (optional for richness)
- Butter or coconut oil
- Vanilla extract
- Ground cinnamon
- Salt
- Low-carb sweetener (erythritol, allulose, or monk fruit blend)
- Optional toppings: chopped nuts, sugar-free chocolate chips, berries (in moderation), nut butter, hemp hearts
How to Make It
- Combine dry ingredients: In a small bowl, mix 1/4 cup almond flour, 1 tablespoon ground flaxseed, 1 teaspoon chia seeds, and 1 tablespoon unsweetened shredded coconut (optional). Add a pinch of salt and 1/4 teaspoon cinnamon.
- Add liquids: Stir in 3/4 cup unsweetened almond milk and 2 tablespoons heavy cream (or use 1 cup almond milk total).
Add 1/2 to 1 tablespoon sweetener and 1/2 teaspoon vanilla.
- Cook gently: Pour the mixture into a small saucepan over medium-low heat. Cook, stirring often, until it thickens, about 3 to 5 minutes. If it gets too thick, splash in more almond milk.
- Finish with fat: Stir in 1 teaspoon butter or coconut oil for a silky finish.
Taste and adjust sweetness, cinnamon, or salt.
- Serve and top: Pour into a bowl and add toppings like chopped pecans, a dollop of almond butter, or a few sugar-free chocolate chips. A sprinkle of extra cinnamon is great.
- Microwave option: Mix everything in a microwave-safe bowl. Heat for 60 seconds, stir, then microwave in 20- to 30-second bursts, stirring between each, until thick.
Keeping It Fresh
Store leftovers in an airtight container in the fridge for up to 4 days.
It will thicken as it sits, so plan to loosen it with extra almond milk when reheating. Reheat gently on the stovetop over low heat or in the microwave in short intervals, stirring as you go.
For meal prep, pre-mix the dry blend in small jars or bags. In the morning, just add liquid and cook.
This makes weekday breakfasts fast and consistent.
Health Benefits
- Lower carbs, steadier energy: With no grains or sugar, this recipe supports ketosis and reduces blood sugar spikes.
- Fiber-rich: Flax and chia offer soluble and insoluble fiber, which can support digestion and help you feel full.
- Healthy fats: Almonds, seeds, and optional cream provide fats that help with satiety and flavor.
- Micronutrients: You get vitamin E, magnesium, and plant-based omega-3s (ALA) from almonds and flaxseed.
Pitfalls to Watch Out For
- Portion creep: Nuts, seeds, and cream are calorie-dense. Keep portions measured if weight loss is your goal.
- Hidden carbs in milk: Choose unsweetened almond or coconut milk. Avoid sweetened versions—they add sugar fast.
- Sweetener overload: Too much sweetener can cause aftertaste or GI discomfort.
Start with less and adjust.
- Texture issues: If it’s too thin, simmer a little longer; too thick, add more almond milk a splash at a time.
- Seed sensitivity: Chia and flax can bother sensitive stomachs. Reduce amounts or swap in hemp hearts if needed.
Alternatives
- Nut-free version: Use sunflower seed flour instead of almond flour, and coconut cream or coconut milk for richness.
- Dairy-free: Use coconut cream or extra almond milk and coconut oil instead of butter and heavy cream.
- Protein boost: Stir in 1 scoop unflavored or vanilla whey isolate or egg white protein after cooking, thinning with extra milk as needed.
- Flavor twists: Add cocoa powder and a pinch of espresso powder for “mocha,” pumpkin pie spice for a fall vibe, or lemon zest with blueberries (light hand) for something bright.
- Overnight “noatmeal”: Mix everything cold, let it sit 15 to 20 minutes to thicken, then refrigerate overnight. Enjoy chilled or warm it up in the morning.
FAQ
Is oatmeal keto?
Traditional oatmeal is made from oats and is high in carbs, so it doesn’t fit a keto diet.
This recipe uses low-carb ingredients to mimic the texture and flavor of oatmeal without the grains.
Can I make it without chia seeds?
Yes. Chia helps thicken, but you can use a little more flaxseed or add 1 to 2 teaspoons hemp hearts. You may need to simmer a bit longer to reach the same consistency.
What sweetener works best?
Erythritol, allulose, monk fruit blends, or stevia all work.
Allulose dissolves smoothly and doesn’t crystallize, while erythritol keeps things slightly lighter. Adjust to taste.
How many carbs are in a serving?
Exact macros depend on your ingredients and portions. A typical serving made as written usually lands around 5 to 7g net carbs, with higher fat and moderate protein.
Check your labels and calculate based on your brands.
Can I freeze keto oatmeal?
You can, but texture can change. If you freeze it, thaw overnight in the fridge and reheat gently with extra almond milk to loosen it up.
What’s the best way to make it creamier?
Use a bit more heavy cream or coconut cream and finish with butter or coconut oil. A longer, gentle simmer also helps the seeds hydrate and thicken.
Final Thoughts
Keto oatmeal brings back a warm, cozy breakfast without knocking you off your goals.
It’s quick to make, easy to customize, and keeps you satisfied all morning. Keep a few pre-mixed dry blends on hand for busy days, then finish with your favorite toppings. Simple, nourishing, and truly tasty—this is a low-carb bowl you’ll actually look forward to. Enjoy it your way and make it part of your weekly routine.
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