This Easy Low Carb Keto Oatmeal is gluten, grain, dairy and sugar free! Tastes just like cozy oatmeal, hard to believe it’s missing the oats!
Cozy! Creamy! Oatmeal without oats!
This is the kind of breakfast that you do not expect to work because how can you make COOKED hot oats without, umm, oats?! Will it involve some kind of wizardry magic? My dear internet friends, the answer to that is NOPE. No Harry potter shenanigans here.
Just wholesome real food that simmers together to make thick, creamy no oats paleo oatmeal and you might not even go back to blueberry oatmeal with cheesecake swirl ever again.
Just kidding, you will (unless you don’t eat oats) because it’s cheesecake for breakfast. DUH. But you will not be one bit mad about switching it up for this low carb oatmeal recipe because, as they say, variety is the spice of life!
The secret magic? Chia seeds. Like in the chia seed oatmeal, it makes these no oats SO CREAMY.
Why you will love this Keto Oatmeal Recipe
If you’re following a keto diet, you know that it takes effort and lots of planning to ensure your meals align with how you want to eat! Sometimes, you might be craving a heaping bowl of pumpkin protein oatmeal or cookie dough protein oatmeal and WISHING you could indulge in some oatmeal.
BUT you don’t have to say goodbye to all your favorite foods! Did you know that you CAN have oatmeal on Keto? Yep, you heard right, and today’s oatmeal recipe is going to be one of your weekday morning breakfast go-tos! It’s a low carb, high fiber, delicious way to start the day! One bowl of this will keep you full until your next meal and will give you the energy you need to tackle the busy day ahead!
Is oatmeal keto?
Because oatmeal is made primarily of oats, which are predominantly a source of carbs and is grain-based, they are not suitable for the keto diet.
Don’t worry though, this recipe is still totally allowing you to wake up to cozy, creamy “oat” goodness.
Oats for ALL I say! No one should be deprived of such breakfast heaven.
How to make Low Carb Keto Oatmeal (aka ‘Noatmeal’)
Making oatmeal without oats is actually one of the easiest recipes you will ever make in your life.
- Combine almond flour, flax, chia seeds, coconut flakes, salt, cinnamon, monk fruit, vanilla, and milk in a medium-sized pan and bring to a boil.
- Once boiling, reduce the heat to medium and cook for 1 minute or until it thickens. Turn the heat off and allow it to cool down to thicken. They will thicken a lot so don’t overcook.
- Get separate containers with lids and divide the oatmeal into batches. Add your favorite toppings and cover the containers. Chill and store in the fridge. The oatmeal will keep in your fridge for 5 days.
What Kind of Oats is low in carbs?
Oatmeal is not suitable on keto, but if you have to choose between all the varieties of oats out there, get the least processed steel cut or rolled oats. It has slightly lower carbs and a lower glycemic response. Steel cut or rolled oats release their energy slower thus making you feel full longer. The other important thing is to avoid flavored oats because of the added sugar.
Topping Variations for Low Carb Keto Oatmeal
If you’re looking for some good toppings or mix-ins, here are a few of my favorite:
- Roasted, diced nuts for a crunch
- Melted nut butter or coconut butter to make it SUPER creamy
- Sugar free chocolate chips. You might even think you’re waking up to dessert!
- You could even go savory and add in some cheese, avocado and a fried egg!
Do not knock that last one till you try it. I know sometimes you question my taste buds (watermelon curry I’m looking at you) but I pinky swear that savory oatmeal is SRSLY delicious.
How to Make Keto Oatmeal Ahead?
Make a big ol’ batch ahead of time and store it in the fridge. You may need to add a little almond milk to reheat it as it tends to thicken after a while. You can also just make yourself a single-serve bowl of breakfast bliss each morning.
Keto Oatmeal FAQ
Oatmeal without oats still brings that delicious flavor and PERFECT texture you want in a bowl of oatmeal! This keto oatmeal is made with a combination of coconut flakes, chia seeds, and flax to replace the oats!
That depends on what toppings you add to your oatmeal! Feel free to add a handful of berries or ALL the healthy fats you desire! I recommend a generous drizzle of your favorite nut butter!
Oatmeal has long been a common breakfast food, known for its health benefits. Oatmeal can be great for diabetics as long as the portions are controlled. It’s a healthy energy source, rich in fiber, vitamins, and minerals. A cup of oatmeal a day contains about 30 grams of carbs which can easily fit into a diabetic’s daily diet. Again, use steel cut or rolled whole oats for a healthier variety when choosing your oatmeal.
3 cheers for healthy fats and filling breakfasts that give us a reason to douse our food with pools of melted nut butter!
Other Recipes You Might Like:
Peanut Butter Keto Low Carb Smoothie
Low Carb Sugar Free Keto Blueberry Muffins
Ingredients
- 1/4 Cup Almond flour (25g)
- 2 Tbsp Unsweetened coconut flakes
- 1 Tbsp Flax meal
- 1 Tbsp Chia seeds
- 1/2 Tbsp Monkfruit
- 1/2 tsp Cinnamon
- Pinch of salt
- 1/2 Cup Unsweetened vanilla almond milk
- 1/2 tsp Vanilla extract
Instructions
- In a medium pot, stir together all the ingredients except the milk and vanilla.
- Add in the milk and vanilla and bring to a boil over high heat.
- Once boiling, reduce the heat to medium and simmer until it just begins to thicken, about 1 - 1 1/2 minutes. It will thicken a lot as it cools so don't over cook.
- Once cooked, let cool for 3-5 minutes.
- Add toppings and DEVOUR!
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
FOR THIS RECIPE, I RECOMMEND:
WEIGHT WATCHERS POINTS PER SERVING: FREESTYLE POINTS:11 POINTS+: 9. OLD POINTS: 8
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Ellen says
Have you tried making ahead of time (cold) and microwaving it? I’m thinking about taking it to work. I typically fast in the mornings.
Taylor Kiser says
I haven’t! Let me know if you try!
Amy says
I’ve been low-carb/Keto on and off for the past year and a half, and I’m finally back on again thanks to this noatmeal!! My hubby and I went on our honeymoon and enjoyed all kinds of carbs along the way, so I always find it so difficult to go back to eating low-carb, but this recipe made it so easy to transition back!
It’s absolutely delicious, and dairy-free which is a pleasant break from usual Keto recipes. I used brown sugar Swerve for the sweetener and it is by-far my favorite low-carb breakfast (I’m so sick of eggs!). And usually for me, aside from cheesecake, Keto recipes never turn out the way you expect, so this is such a relief/lifesaver! THANK YOU!
Taylor Kiser says
YAY! SO pumped you loved it!
Johnna Warner says
This was AMAZING!!! Thank you so much!!!! I do not know why but I cannot see the nutritional values for some reason 🙂 Help!!!
Taylor Kiser says
Right under the recipe 🙂
Margo McBee says
I see the calorie count but how many carbs are in this recipe for one serving?
Taylor Kiser says
The nutrition panel is under the recipe
Carol says
I’ve double and triple checked and I can’t find any nutrition information anywhere near the recipe or anywhere else on the page.
Taylor Kiser says
There now! For some reason my nutrition card wasn’t showing but I updated it!
Diane says
3 am feeling terrible, needed food saw this and I could quietly and easily make it. It was delicious. I didn’t have coconut flakes and I substituted stevia for monk fruit. I licked the bowl clean.
Taylor Kiser says
Yay!
Becky says
Hey there!
I’m doing a no sugar January and can appreciate this because no sugar for me means no grains too! I just wanted to clarify that you are meaning a monk fruit blended with erythritol and not a half T. Of pure monk fruit extract. I’m sure that is what you mean! A half tablespoon of monk fruit by itself would be VERY sweet! Thanks for your recipe and can’t wait to try it!
Taylor Kiser says
Yes!! the blended one! 🙂
Alice says
I subbed 2 stevia packets for the monkfruit. I know this added 4 carbs, but my calculations of net carbs are quite a bit off from yours. I’m just doing the math from the back of the individual ingredients. Is there something I’m missing? It was pretty tasty by the way. I am an oatmeal every morning type of person which makes keto impossible. This recipe gives me hope!
Taylor Kiser says
I calculate with my fitness pal and it may not be accurate which is talked about in the disclaimer. All methods used to calculate will give different results, so this is my best estimate. Use what feels good to you!
Jamie says
I’ll have to admit, I was skeptical of this but I was craving some warm oatmeal (kind of tired of eggs :-). This was wonderful. I used nutmeg instead of cinnamon and left out the extract (not a huge fan of overly vanilla flavors and the milk seemed like enough). Topped with a bit of butter and some blackberries. So good!
Taylor Kiser says
So glad you liked it! I love it too!
Kira T says
I can’t do almond flour. Do you think coconut flour would be a good substitute or do you suggest something else?
Taylor Kiser says
Coconut and almond are really different. I can’t tell you how to change the recipe as it’s only tested as is. Sorry!