Sugar Free Low Carb Keto Oatmeal
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
- 1/4 cup almond flour
- 1/4 cup ground flaxseed
- 1/4 cup hemp hearts
- 2 tbsp chia seeds
- 1 tsp ground cinnamon
- 1 cup almond milk unsweetened
- 1 tsp maple extract
- 1/4 tsp 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.
This is amazing! Perfect amount for my husband to eat 2 helpings and me one.
Thank you!
I cannot eat chia. Can you suggest a substitute or should I just leave it out?
You can replace with more of another ingredient listed. Just keep in mind, it’s the chia combined with liquid that produces this thick texture so without it, it most resemble oatmeal texture as much.
I think I will try with an egg also.
A This is my new “go to” hot breakfast. I keep bags of pre-measured, single-serving dry ingredients on hand with added chopped pecans. So, it’s easy to add the liquids and just pop it in the microwave. I add a tablespoon of butter when it’s done cooking. It’s truly delicious!
Thank you so much for sharing!
This is absolutely the tastiest oatmeal substitute I have ever made. I’m diabetic and I really miss my morning oatmeal but I just can’t eat it because there are too many carbs. Brenda’s low carb version tastes almost like oatmeal to me. There is very little difference in texture and taste. I warm it up in the microwave and add a little bit of heavy whipped cream to make it decadent and I am in absolute heaven. Thank you so much Brenda for all that you do!
Thank you so much Sunny! Your comment truly brightened my day!
Can this be baked? In the picture, I thought it was.
Oh my, these are the best!!!! I love these!! Thank You so much for this recipe. Yummmmmmmmmmmmmmmmmm
Thanks!
At first I thought it wasn’t a very big serving,boy was i mistaken cause when you add fruit and nuts a little cream it was way plenty and very filling. I’m going to put the dry ingredients together to take on vacation to my daughters.
Thank you!
Love this recipe. I was really missing oatmeal and this really hits the spot. super easy to make as well. Perfect for meal prep!
Thanks so much!
I made this today for lunch. I used whipping cream & water rather than almond milk, and added blueberries & collagen. Delicious!
Yum!
I am looking for a savory keto No Oatmeal. When I ate oatmeal I would add cheese, scrambled eggs and sausage and love it. Such a warm and filling breakfast but I can’t seem to find how to make one keto. Can you help?
You could remove the sweetener in this recipe and the maple extract to have it be more savory.
I made up a version similar to MaltoMeal with ground psyllium powder, fine coconut flour, almond flour. I added walnuts, Pyure, vanilla, and butter.
What do the hemp hearts do in this recipe? As a federal contractor, I am required to stay away from all hemp products due to the possibility of THC contamination. What is the best substitute for this product to keep the consistency and taste similar?
You can feel free to swap the hemp with more almond flour.
Can you please clarify if the macros are for two or three servings? The recipe says 3 servings but in the instructions you say divide in to two bowls. Thanks!
Sorry I’ll correct that, it is for 3 servings.
Hi Jennifer
You might like to check out the benefits of going keto, paleo and low carb. When doing so it is important to increase fats as the body uses fat for fuel. It is actually very unhealthy and defeats the purpose to go low fat. Our bodies organs especially the brain and skin need the fats to function optimally
Good luck
Not everyone benefits from high fat. Do your research.
Is there anything you can substitute to reduce the fat total? I am low carb, low fat and any suggestions will be appreciated.
Thank you!
Is there a reason why you are low fat? Since you are already cutting out carbs (which is not necessary by the way), it would be dangerous to also cut out fat.
I made this for breakfast & it was wonderful! Exactly what I’ve been looking for in a hot cereal recipe. I didn’t have any hemp so I used unsweetened coconut. Added a bit of warmed apple slices. A new low carb fav!
Lovely! Thank you for sharing!
Can you use coconut flour instead of almond flour?
Thanks so much for this recipe!! I keep a large container of the dry mix in my fridge for super quick meals. I have topped it with butter/blueberries/walnuts and done an add in of pumpkin topped w/HWC & walnuts. But today was the best yet….savory! Mixed in pumpkin, dijon, garlic powder & shredded cheddar (hold the sweetener). Topped with soft poached egg!! Thanks again!!
Oooooh, turning this mix savory is a phenomenal idea. I see faux cheesy grits in my future!
I tried the hot cereal this morning. Yummmmm! My husband liked it as well. I came home from taking him to work and my blood sugar was 76 post prandial. If I completely stick to the cookbook my blood sugars are in great control. I used peach stevia to sweeten the first bowl then a very small amount of apple extract and powdered better than sugar. It was perfect. A again cannot thank you enough. I am a fruit of your labor and I really hope you are blessed by that
Awesome, thank you!
I just made this hot cereal it is delicious and very filling. Thank you so much I follow you on facebook and watch your videos all the time. Everything I have tried has been delicious.
I used to make up single servings in snack baggies of the dry ingredients so we could eat it whenever. It’s been awhile and now that low carb is so mainstream I found pecan flour. I think I’m going to try that instead of the almond along with some nutmeg with the cinnamon. 🙂