This Easy Keto Oatmeal is a Hot Low Carb Breakfast Cereal that is satisfying and delicious on a cold morning!
Is Oatmeal Keto?
Prior to going low carb, I loved oatmeal. It was one of those warm, comforting breakfasts that left me feeling warm and satisfied inside. I mourned over the fact that oats were just too high in carbs for me and many on a keto diet trying to stay or get into ketosis.
Oats and oatmeal are not typically low carb enough for a ketogenic diet and to help your body get into ketosis.
It would cause my blood sugar to spike leaving me quite hungry within an hour after eating. That's why I'm so very excited to share this hot comfort breakfast, my keto oatmeal recipe today!
How Many Carbs should you Eat to Lose Weight?
Learning how many carbs your own body can handle takes a little time and effort. Some people do wonderfully at 100 net carbs per day. But if you're trying to lose weight, at least for me, having 20 net carbs per day is ideal for my body.
If you're just starting out on a low carb diet, I would highly suggest looking over different eating approaches with options from 50 total carbs a day to 40, 30 or 20 net carbs. Everyone is different in how many carbs per day they need, but oats are typically not keto friendly for anyone looking to balance blood sugar, except today with my recipe for keto oatmeal!
How Much Fat Should you eat on Keto?
I've learned that 40 net carbs is still too high an amount at the point I am in my life. I'm 46 and at a normal weight, but I want to change the muscle tone and lose body fat, even if the number on the scale doesn't move.
I've been working at 20 net carbs for the last month and it's not as hard a transition as I thought it would be. The key is really finding out what works for you, everyone is different, but avoiding a high carb diet is the best thing you can do, in my opinion, for your body and for your health.
I've also learned through the years when I was undiagnosed with hypothyroid, that not everyone can lose weight on keto with a high fat keto approach which is often 75% fat. I needed to lower my daily fat intake to 60% to see weight loss. Learning how much fat you should eat takes a little time but in the end, keto is not a one size fits all approach and discovering what works for you is best for success!
How to Make Keto Oatmeal
While this hot breakfast cereal might not exactly taste like the old-fashioned oats or cream of wheat you may remember eating, it is just as filling and satisfying! I must share that my husband is an on and off type low carber, so when he tried this I wasn't sure how he'd like it.
He said, "I love the texture and taste that I want to eat more of it!" And from him, that is as good as it will get and that is enough for me! If you have a reluctant spouse who's not fully committed to a low carb life style, I know you can relate!
Hope you enjoy this hot breakfast oatmeal!
Ingredients
You need almond flour, ground flaxseed, hemp hearts, chia seeds, cinnamon, maple extract, low carb sweetener, salt, unsweetened almond milk or you can use water and fresh berries and sugar free maple syrup to top it all off!
Directions
Place all the ingredients in a bowl and stir to combine.
Microwave 2 minutes and stir together. You can also just heat this in a sauce pan over the stove until it starts to thicken.
Separate into 3 servings bowls and top with optional toppings if desired.
Enjoy or cover once cool and store in the fridge, reheat when ready to serve.
Keto Oatmeal FAQs
Can I make this nut free?
Yes you can make this keto oatmeal nut free by swapping the almond flour with sunflower seed flour and replacing the almond milk with coconut milk or use water.
Can I make this without almond milk?
Yes you can remove the almond milk and use water or unsweetened coconut milk or milk of choice.
Can I leave out the flaxseed?
Yes you could leave out the flaxseed but you will need to increase the chia seeds and almond flour to get the same consistency and texture of oatmeal.
What can I swap with maple extract?
You can swap out the maple extract with vanilla extract.
Can I change the vanilla stevia?
Yes you can remove the vanilla stevia if you're not a fan and replace it with monk fruit sweetener or any other low carb sweetener you prefer. Here's my conversion chart to help decide how much to use.
Sugar Free Keto Oatmeal
Low Carb Keto Oatmeal
Ingredients
- ¼ cup almond flour
- ¼ cup ground flaxseed
- ¼ cup hemp hearts
- 2 tablespoon chia seeds
- 1 teaspoon ground cinnamon
- 1 cup almond milk unsweetened
- 1 teaspoon maple extract
- ¼ teaspoon Vanilla Liquid Stevia or see my sweetener guide
- pinch salt
- optional: fresh berries, heavy cream, sugar free maple syrup
Instructions
- Place all the ingredients in a bowl and stir to combine.
- Microwave 2 minutes and stir together. You can also just heat this in a sauce pan over the stove until it starts to thicken.
- Separate into 3 servings bowls and top with optional toppings if desired.
- Enjoy or cover once cool and store in the fridge, reheat when ready to serve.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Kathy
I love this stuff!! I premix a much bigger batch and store it in a glass jar in my refrigerator and then I don't have to mix it up every time I want some. I just scoop out 1/3 to 1/2 cup of the mix and add my milk. Delicious!! Thank you for this amazing recipe.
Mary Black
Love the recipe! Next time will add some coconut to the mix. Great sub for oatmeal, which I really missed.
Trish
Are the calories listed (409) for each of the 2 servings or the total recipe? Thank you - it sounds delish!
Brenda
Yes one serving but this recipe is for 2 servings so if you want to cut the recipe into 4 servings that would reduce the nutrition info by half.
Judy
This is my my new favorite hot cereal! I use pecans instead of hemp hearts (that's what I have on hand) and add a tablespoon of blueberries and just a little Lakanta sugarfree maple syrup at the end. It's so yummy!
Joanne
This is really yummy! I beat an egg into it to add a little more protein, like I used to do with oatmeal.
Mary Beth
Delicious!!
LINDA
Hi Brenda,
Thank you for all the trouble you go to providing all these recipes, Before I ask you this question, I am a complete idiot when it comes to this diet, I have many years on you, but I have given up 95% of all bad carbs, I have a had time denying myself fruit, but I feel life is short, so I don't worry about it, now I have all these things on hand, I was just wondering where the fat comes from ??? no I don't add, or count up all these cabs, and macrons, etc, I no clue, but I am losing a few pounds and inches, so I am fine, I will never be a thin minnie, but... I will always be happy, so Thank you, again, looking forward to trying your version of oatmeal. Cheers, Linda
Diane
ANOTHER WINNER! Reminds me of Cream of Wheat or Malt O Meal, only better! And good for you?
THANK YOU !
Bin
I just made this for the first time, and holy moly, it is perfect! Perfect texture and consistency, AND it tastes delicious! Thank you!
Ang Greetham
This is seriously the best keto hot cereal we've ever had! Great texture, flavor, filling, just perfect!
Kathryn
Hi Brenda!
Thank you so much for this hot cereal recipe! I have been eating it almost every morning for 2 weeks. It tastes wonderful and it make me feel so good. Sometimes I add blueberries or raspberries but just plain is equally wonderful.
Blessings to you!!
Kathryn
Bets
Wow—this is fantastic! Eating my first bowl as I write this. It will become a staple breakfast for me. 🙂
Robin
Love it! How did you come up the nutritional breakdown for calcium, etc? I had this recipe saved and wanted Keto hot cereal. Shared with hubby. Yum! Will make this often! Thank you!
Brenda
My recipe plug in does the nutrition for me.
Pauline Brinkman
This hot breakfast cereal is so good! I know what I'll be eating a lot of this fall (and winter, and on camp outs, and when I want a hug from the inside).
Brenda
Thank you!
Tish Fowler
I have discovered that hot water, ground flax seed, heavy cream and sf maple syrup is just wonderful!! I have been low carb for 3 yeats and just found this and it is perfect sub for oatmeal.
Trudy
Can I use normal full cream milk instead of almond milk. I struggle with all tbe added extras in almond milk. I have no problem having milk.
Thanks
Brenda
Sure
lady
Thank you! I tried this and it was really good.
Jennie
stevia glycerite ?
what is this form .....can substitute Swerve or other stevia ?
this is a new form for me..
Brenda
You can use regular liquid stevia or Swerve but the glycerite is a bit thicker of a liquid and doesn't have any bitter after taste.
Christina M
What would you use if you have a Stevia allergy? I used Stevia for over a year & gradually developed severe issues when I used it. ?
Brenda
For this recipe you can certainly just use another sweetener you prefer. Just use a small amount as you can always add more it needed.
Kendra Smith
Never heard of hemp hearts. What are they and where do I find them in a store?
Brenda
All health food store carry them, I've even seen them at my local Super Stop & Shop in their health section. Amazon of course as well.
Pamela Maertens
Is there something I can use instead of hemp hearts I am on blood thinners and was told that product is not good for me?
Dee Gee
OUTSTANDING! EXCELLENT! Thanks so much. I really have gotten tired of eggs lately. The taste is spot on!
Therese Haas
Sounds good! Can’t wait to try it. I will be looking to sub the Flax. My gut and everyone around will be grateful. Think a few ground chia with extra almond milk. I’ll let you know how it goes.
Dawn Lawrence
I'm going to try with SF maple syrup (6gm carb for 1/4 cup and 5 gm sugar alcohol) instead of maple extract and stevia glycerinate. What do you think? I'm a new subscriber and love you blog. Thanks and God bless!
Becky
Can you use stevia drops instead of stevia glycerinate?
Brenda
Sure!
Jill
Can this be made with something in place of the flax? I’m allergic to that but I really miss the oatmeal / warm breakfast thing. I really enjoy almost all your recipes and really appreciate all you do to share with us all. Thank you
Brenda
Maybe just use more of hemp and almond flour? Thank you!
Jessica
Hi, can it ve done without the hemp hearts? Or is it necessary for consistency? Is the only ingredient I dont have on hand. Thanks!
Brenda
I'm sure it could just not sure if it would be lacking in texture and substance without the hemp hearts.
Jessica
I am actually allergic to Hemp hearts so I am hoping it will taste ok without!
Brenda
If you're not allergic to pecans, try some ground pecans.