Keto Baked Oats

Low Carb Baked Oatmeal Recipe

A warm bowl of oatmeal is something a lot of people look forward to on a chilly morning. With this recipe you don’t have to give up oatmeal on a low-carb diet! I make this oatmeal without any oats. Instead, I blend pecans, chia seeds, almond flour and golden flax meal. It’s packed with protein from the protein powder, and the high fat and protein content keeps you full throughout the day. The chia seeds add plenty of fiber too. For sweetness, I add berries since they’re one of the fruits lowest in carbs you can find. No hidden sugars in this recipe.

This is also an egg free breakfast, perfect for those with egg allergies. Just combine the dry ingredients, pulse them, add the wet ingredients and toppings, and microwave. That’s it! It takes a few minutes so it’s perfect for busy mornings when you’re rushing off to work. You can also make it overnight and skip breakfast prep entirely. Take it to work and heat it up in the microwave for an on-the-go meal. It’s as close as you’ll get to classic oatmeal while eating low carb!

This oatmeal is healthy, cozy and filling. Everything you want in a breakfast, especially on a cold winter day! It’s so satisfying you won’t need to snack on anything until lunch. To make more than one serving, just adjust the ingredient amounts. The best part is you can change up the toppings so it never gets boring. You’ll actually look forward to breakfast just as much as you would with classic oats or cereal, if not more! If you’re vegetarian and eating keto, this is a great option since there are no meat products in it.

Is Oatmeal Keto?

No, regular oatmeal isn’t keto friendly because it’s high in carbs. One cup of cooked oatmeal has around 28 grams of carbohydrates, which is too many for one meal when your daily target is around 20 grams. Classic oatmeal is also low in protein and fats, so it’s not as filling. I make this oatmeal by combining nuts, nut flour, chia seeds and flax meal. It gives a similar flavor and texture to regular oatmeal and fits perfectly!

Tips for Making Baked Oats

1. Use a food processor – This will help pulverize the nuts and open the chia seeds. When the chia seeds are open, they will absorb the fluid from the recipe and expand, giving a texture and appearance that is similar to oatmeal.
2. Add your favorite low-carb toppings to your oatmeal – Some of my favorite toppings are berries, sugar free maple syrup, nuts and cinnamon! Nuts such as hazelnuts, almonds, cashews and pecans are great if you enjoy a bit of a crunch in your oatmeal. If you prefer a sweeter breakfast, the other toppings are amazing to add to your oatmeal.
3. Add a sweetener if desired – If you think this recipe is not sweet enough for your taste buds, you can use a sugar free sweetener such as monkfruit, erythritol or allulose. You can even use sugar free maple syrup to sweeten it up.
4. Make them overnight – Add all the ingredients to a mason jar or container and let sit in the fridge over night. The chia seeds will absorb the liquid producing oatmeal consistency. All you need to do then is put the mixture in the microwave in order to heat it up! This is great for mornings when you know you will be in a rush so you can prepare ahead. You can also make a few batches of the dry mixture ahead of time and store them in different small glass containers for busy mornings. You would just need to add the liquid the night before and heat them up in the microwave in the morning.
5. Add protein or collagen – This recipe already adds protein powder for extra protein to help keep you full, but you can also add collagen. Collagen helps with skin structure, joint pain, bone density, muscle mass and heart health. Adding it to your oatmeal bumps up the protein and makes the consistency more gooey and creamy, so it resembles classic oatmeal even more!

Vegan Option

If you’re vegan, you can easily adapt this recipe. Just swap the cream cheese for a dairy free cream cheese. Daiya makes one that’s delicious and still low in carbs. Use a nut milk to add extra creaminess to your oatmeal.