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Keto oatmeal? Ok maybe keto noatmeal. Yes please. This keto oatmeal substitute is the closest you can get to homemade oatmeal. The perfect texture and creamy nature keeps me oatmeal happy on my keto journey.
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I love oatmeal. That’s one of the meals I miss so much on the keto woe. When you are trying to lose weight the keto way, you need to stay below on 20g (net carbs Orr not) or less of carbs per day. A single serving of oats has about 25g net carbs which is already above your daily dose of carbs on keto.
If you are fat adapted and on maintenance mode, you may be able to have some Oats and get away with it.
This post may contain Affiliate links. Read full disclosure here.
If you are on the Ketogenic lifestyle and an oatmeal lover like me, I am excited to share this recipe with you because I know your pain and I know you will love this. It is sooo close ?
How to make the perfect Keto breakfast porridge ( Keto oatmeal )
Since we cant have oats on a strict Keto Diet. A mix of seeds and the use of chia seeds will help us achieve the texture and taste of oatmeal in this keto oatmeal recipe.
The Ingredients
I like using hemp hearts because it reminds me of oats. The first time I saw hemp hearts, my thoughts were oh thank goodness I think these can help with my oats craving and it truly hasn’t disappointed me. This is the exact hemp hearts I use.
*Don’t worry these won’t get you high, that property is found in the leaves.
Golden flax seeds are rich in healthy nutrients. They contain omega 3 fatty acids, proteins, and are rich in fiber. It is known as a super food. Flax seeds contain very minimal amount of carbs per serving. I table spoon of flax seed contains 2g of carbohydrates of which 1.9g is fiber. Which means it 1 Tbsp contains only 0.1g net carbs Hurray!!! That makes it a good addition to our keto oatmeal. This is the brand I use. You can read all about the benefits of flax seeds in this article.
3. Chia seeds:
Another super food. Chia seeds are good for you and they are good for me. It’s adds great texture and structure to this Keto oatmeal/ keto noatmeal chia. Chia seeds are nutrients dense. They are loaded with antioxidants and are low in carbs. You can read more on the benefits of chia seeds here. I love this brand.
You can use any sweetener you love. I have tried this with Erythritol, Sucralose, Monkfruit blend and Xylitol*
* If using Xylitol, keep it or any food made with xylitol away from your pets esp your dogs. Xylitol is very harmful to them and can cause life threatening conditions.
5. Liquid:
You can use water or any liquid You prefer, as a stand-alone or mixed with heavy cream.
Dairy options include half and half or heavy cream and Non dairy options include almond milk or coconut milk.
I use half and half mixed water in a 1:1 ratio when cooking my keto oatmeal then I add some more half and half when eating it.
If you really miss oatmeal because you are on a Keto Diet. You don’t have to anymore. Try this and let me know what you think.. yay!! Or nay!! I will waiting for your feedback in the comments.
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Keto Oatmeal Substitute
This keto oatmeal substitute is the closest you can get to homemade oatmeal.
Ingredients:
- 1/3 cup Hemp hearts
- 2 Tbsp Ground Golden flax seeds
- 1 Tbsp chia seeds
- A pinch of salt
- 1 Tbsp Erythritol
- 1/4 cup half & half or heavy cream plus more for serving ( use almond milk or coconut milk if dairy free )
- 1/2 cup water
Directions
- Mix all dry ingredients and transfer to a pot
- Pour in the water and half and half
- Cook cereal till it thickens about 3 minutes
- Serve warm with milk of choice
I love oatmeal….LOVE IT. however we all know it is not acceptable in the keto setting. I made this for the first time this morning ….with a few tweaks….and it’s delish. I added a half teaspoon vanilla, 7 fresh blueberries and a tablespoon of vanilla almond SOLA granola on top!!!! Thank you for the recipe!!
Hi Desiree,
I love oatmeal too. I really do miss it. But this recipe has helped me a lot whenever I have that creamy oatmeal craving 😃.
I am happy you liked it. I should try the tweaks you mentioned I know I would love it. This recipe is very adaptable to all flavors of oatmeal.
The SOLA granola definitely took this to the next level of yummy 😋 Thank you for your feedback. Hope you get to try more recipes from the blog and that you get to share them with family and friends.
– Chichi
This was pretty good, although I’d compare it more to cream of wheat than oatmeal. A little high in calories and fat but really low total carbs! I’m not doing keto, but counting total carbs. Definitely a useful recipe, thank you!
Hi Jody,
Yeah it’s also like cream of wheat. Anything close to oatmeal I will accept at this point 😁 You are welcome.
-Chichi