If you’re craving a warm bowl of oatmeal while sticking to a keto diet, this low-carb keto oatmeal recipe is the perfect solution! Packed with healthy fats from chia seeds and flax meal, it’s a satisfying, easy keto breakfast. Unlike traditional oatmeal, this make-ahead mix is low in carbs and keeps your blood sugar stable, with only 6g net carbs per serving. Perfect for busy mornings or easy meal prep!
Made with simple ingredients like almond flour, coconut flour, and flaxseed meal, this keto-friendly oatmeal provides that classic creamy texture you love without the carbs! Perfect for a cold morning or as a quick low-carb oatmeal recipe to fuel your day, you can customize it with your favorite toppings—coconut flakes, fresh berries, or even a sprinkle of protein powder. If you’re looking for a delicious keto-friendly alternative to regular oatmeal, this recipe will quickly become your go-to breakfast on the ketogenic diet!
❤️ Why you will love this recipe
- Quick and Easy: Ready in just 7 minutes, this keto oatmeal recipe is perfect for those rushed mornings.
- Low in Carbs: With only 6g net carbs, it fits perfectly into a keto or low-carb diet.
- Customizable: Add your favorite toppings like fresh berries, nuts, or even a sprinkle of protein powder to make it your own.
- Packed with Healthy Fats: Ingredients like flaxseed meal and chia seeds keep you full and fueled without the carbs.
- Great for Meal Prep: Make a batch of the dry mix ahead of time for an instant breakfast any day of the week!
🗝️ Key ingredients & substitutions
- Unsweetened Coconut Flakes: Adds texture and healthy fats. You can swap it with shredded coconut if needed.
- Almond Flour: Keeps it low-carb while adding a slightly nutty flavor. If you’re out, use coconut flour but reduce the amount as it’s more absorbent.
- Coconut Flour: This gives a thick, creamy texture. No coconut flour? Use extra almond flour, but the texture may be a bit less fluffy.
- Oat Fiber: Gives that oatmeal-like consistency without the carbs. If you can’t find oat fiber, simply increase the almond or coconut flour.
- Ground Flaxseed: Ground flax seeds are rich in fiber and omega-3 fatty acids. You can use ground chia seeds if preferred.
- Chia Seeds: These are essential for thickening and nutrition. Flaxseed or hemp hearts can be a good stand-in.
- Sugar Substitute: Go with your favorite keto-friendly sweetener like erythritol or stevia.
- Cinnamon: Adds a warm, cozy flavor. Feel free to skip or use nutmeg if you’re feeling adventurous.
- Unsweetened Almond Milk: Adds a little creaminess and practically zero carbs. Feel free to use regular milk, unsweetened coconut milk, hemp milk, a keto-friendly cream, or another keto-friendly milk you have on hand.
- Vanilla Extract: Just a little extra warmth and coziness. Omit it if you don’t have any.
🥣 How to make keto oatmeal
- Prepare the mix: Combine unsweetened coconut flakes, almond flour, coconut flour, oat fiber, flaxseed meal, chia seeds, your favorite sugar substitute, cinnamon, and salt in a large jar or airtight container. Shake well until all dry ingredients are fully blended. Tip: even if your jar is completely full (like mine was in the ingredients photo above), you can still shake it and mix it. It just may take a little longer.
- Measure: Scoop 1/2 cup of the keto oatmeal mix into a microwave-safe bowl.
- Add liquids: Pour in 3/4 cup unsweetened almond milk and add 1/2 teaspoon of vanilla extract.
- Mix it up: Mix the ingredients together, scraping the sides of the bowl if needed.
- Microwave: Heat on medium power for 2 minutes, stirring halfway through to ensure even cooking. The edges will set, but the middle may be a little runny—perfect for that creamy oatmeal vibe!
- Stir and adjust: Give it a good mix after microwaving. If needed, adjust the sweetness and salt to your taste.
- Top it off: Add your favorite keto-friendly toppings like fresh berries, nuts, or a sprinkle of coconut flakes.
- Enjoy: Dig into your warm, comforting bowl of keto oatmeal!
🪄 Recipe notes & tips
- Adjust Thickness: If your keto oatmeal is too thick, add a splash more almond milk to reach your desired consistency.
- Sweetness Level: Customize the sweetness by adjusting the amount of your favorite sugar substitute.
- Storage Tip: Make the dry mix ahead of time and store it in an airtight jar—perfect for busy mornings!
- Stovetop Option: No microwave? You can easily cook it on the stove over medium heat, stirring often until it reaches a creamy texture.
✨ 6 flavor ideas
- Plain: Yes, this recipe tastes great as it is!
- Savory: Skip the sweetener, cinnamon, and vanilla, and add cheddar cheese and bacon crumbles. A little hot sauce is great too!
- Chocolate Lover: Add a spoonful of cocoa powder and sugar-free chocolate chips for a rich, indulgent bowl. You may need to add a little extra sweetener as well!
- Peanut Butter Swirl: Stir in a tablespoon of peanut butter for extra creaminess and protein.
- Coconut Dream: Use coconut milk instead of almond milk and sprinkle with extra coconut flakes for an ultra-coconutty breakfast.
- Maple Flavor: Add a few drops of maple extract or keto-friendly maple syrup and top with pecans for a maple-kissed morning.
- Berry Boost: Fold in fresh or frozen berries for a fruity, antioxidant-packed variation of this keto oatmeal recipe.
🫙 Storage instructions
- Fridge: After cooling to room temperature, store cooked keto oatmeal in an airtight container in the fridge for up to 3 days. Just reheat and enjoy!
- Reheating: Add a splash of almond milk when reheating to keep it creamy and smooth. Zap it in the microwave for a minute or two, or reheat it on the stove.
- Meal Prep Mix: Make a big batch of the dry mix and store it in a jar in the pantry for a month or in the fridge for up to 2 months. It’s great for quick breakfasts!
🍽️ What to serve with keto oatmeal
- Keto Smoothies: Pair your keto porridge with a refreshing, low-carb smoothie made with unsweetened almond milk, protein powder, and fresh berries.
- Egg Dishes: Scrambled eggs or an omelet with cheese and veggies make a hearty side for extra protein.
- Bacon or Sausage: A side of crispy bacon or keto-friendly sausage adds a savory contrast to your sweet oatmeal.
- Keto Pancakes: If you’re feeling extra hungry, serve this alongside keto pancakes or keto crepes for a full, satisfying breakfast.
❓ Frequently asked questions
Can I make this keto oatmeal ahead of time?
Yes! Prepare the dry mix in advance and store it in a jar. When you’re ready, just add almond milk and vanilla extract, and microwave.
Is this recipe good for meal prep?
Definitely. You can make the dry mix and store it, or prepare cooked oatmeal and store it in the fridge for a quick breakfast.
Can I skip the microwave?
Yes, you can heat this on the stovetop over medium heat until it reaches your desired texture.
😋 More recipes you will love
- Keto Egg Wraps
- Easy Air Fryer Breakfast Sausage Patties
- Keto Breakfast Casserole
- Ham and Cheese Frittata
- 33 Easy Keto Breakfast Ideas, No Eggs! (Low Carb)
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📖 Recipe
Keto Oatmeal Recipe
If you're craving a warm bowl of oatmeal while sticking to a keto diet, this low-carb keto oatmeal recipe is the perfect solution! Packed with healthy fats from chia seeds and flax meal, it's a satisfying, easy keto breakfast. Unlike traditional oatmeal, this version is low in carbs and keeps your blood sugar stable, with only 6g net carbs per serving. Perfect for busy mornings or easy meal prep!
Ingredients
Keto Oatmeal Mix
- 1 cup unsweetened coconut flakes
- 1/2 cup almond flour
- 1/2 cup coconut flour
- 1/4 cup oat fiber
- 6 tablespoons flaxseed meal
- 6 tablespoons chia seeds
- 4 tablespoons granulated sugar substitute brown or regular (erythritol, stevia, allulose – choose your favorite)
- 1.5 teaspoon cinnamon optional
- 1 teaspoon salt
To make Keto Oatmeal
- 1/2 cup Keto Oatmeal Mix
- 3/4 cup unsweetened almond milk
- 1/2 teaspoon vanilla extract
- berries, nuts, and seeds to garnish, optional
Instructions
To make the Keto Oatmeal Mix
- Add the dry ingredients to a jar.1 cup unsweetened coconut flakes, 1/2 cup almond flour, 1/2 cup coconut flour, 1/4 cup oat fiber, 6 tablespoons flaxseed meal, 6 tablespoons chia seeds, 4 tablespoons granulated sugar substitute, 1.5 teaspoon cinnamon, 1 teaspoon salt
- Seal the jar with a lid and shake it until it's all combined. If your jar is pretty full (like mine), it may take a few minutes, but it'll get there!
To make a bowl of Keto Oatmeal
- Add 1/2 cup of keto oatmeal mix to a bowl.1/2 cup Keto Oatmeal Mix
- Pour in unsweetened almond milk and add vanilla extract.3/4 cup unsweetened almond milk, 1/2 teaspoon vanilla extract
- Mix it all together well, scraping down the sides of your bowl if necessary.
- Microwave for 2 minutes, stirring halfway through. The sides will begin to look cooked, but the middle should be a little runny.
- Mix it again, taste, and add more salt and sweetener if needed.
- Garnish and enjoy!berries, nuts, and seeds
Notes
- Adjust Thickness: If your keto oatmeal is too thick, add a splash more almond milk to reach your desired consistency.
- Sweetness Level: Customize the sweetness by adjusting the amount of your favorite sugar substitute.
- Storage Tip: Make the dry mix ahead of time and store it in an airtight jar—perfect for busy mornings!
- Stovetop Option: No microwave? You can easily cook it on the stove over medium heat, stirring often until it reaches a creamy texture.
Storage instructions
- Fridge: After cooling to room temperature, store cooked keto oatmeal in an airtight container in the fridge for up to 3 days. Just reheat and enjoy!
- Reheating: Add a splash of almond milk when reheating to keep it creamy and smooth. Zap it in the microwave for a minute or two, or reheat it on the stove.
- Meal Prep Mix: Make a big batch of the dry mix and store it in a jar in the pantry for a month or in the fridge for up to 2 months. It’s great for quick breakfasts!
Nutrition
Calories: 294kcalCarbohydrates: 25gProtein: 8gFat: 23gSaturated Fat: 11gPolyunsaturated Fat: 5gMonounsaturated Fat: 1gTrans Fat: 0.02gSodium: 31mgPotassium: 192mgFiber: 19gSugar: 2gVitamin A: 8IUVitamin C: 0.5mgCalcium: 122mgIron: 2mg
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