Keto Baked Oats
Published March 16, 2021 • Updated March 11, 2026
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I make these keto baked oats almost every week by pulsing pecans, chia seeds, and flax meal, then microwaving with cream cheese and berries. Tastes like real oatmeal, keeps me full until lunch, and microwaves in under 2 minutes.
I’ve been making this recipe for years, and the version you see here is what survived dozens of rounds of testing in my own kitchen. The concept is simple: you pulse pecans, chia seeds, golden flax meal, and almond flour in a food processor, stir in cream cheese and nut milk, add berries, and microwave the whole thing. Two minutes later, you have a warm, thick, slightly nutty bowl that eats just like oatmeal. No eggs, no oven, no standing over the stove. Just pulse, stir, microwave, eat.
The chia seeds are what make this work. When you pulse them open, they absorb the liquid and swell up, creating that soft, porridge-like texture. I’ve tried skipping the food processor and just stirring everything together, and it’s not the same. You need that 3-5 second pulse to crack the chia seeds open. If you don’t have a food processor, chop the pecans by hand and give the chia seeds a few whacks with a mortar and pestle. It works, just takes a little more effort.
What I love about this breakfast is how full it keeps me. The protein powder and high fat content mean I’m not thinking about food again until lunch, sometimes later. One of my readers, Brianna, mentioned she makes this 3-4 times a week and said the protein keeps her full way longer than regular oatmeal ever did. I hear that from a lot of people who try it. If you want even more staying power, stir in a scoop of collagen, which also makes the consistency more gooey and creamy.
For meal prep, this is one of the easiest keto breakfasts I know. I grind a bigger batch of the dry mix (pecans, flax, chia, almond flour, protein powder) and keep it in a mason jar in the pantry. In the morning, I scoop out a serving, add the wet ingredients, and microwave. The whole process takes maybe three minutes when the dry mix is already done. You can also make full servings the night before and refrigerate them. They reheat well in about 45 seconds.
If you’re looking for more low carb breakfast ideas that don’t involve eggs, I have a few favorites. My stovetop keto oatmeal has a different texture and cooks on the stove in about the same time. Keto chia pudding is another no-cook option I rotate through. And if you do want something with eggs but still fast, my almond flour pancakes come together in about 10 minutes. For a high protein option, the French toast casserole is worth trying on weekends when you have a little more time.
Explore 684+ keto recipe videos with step-by-step instructions, tips, and tricks to make keto easy.
Ingredients
¼ cup pecans -
2 tablespoons almond flour
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1 tablespoon golden flax meal
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1 scoop protein powder
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1 teaspoon chia seeds
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1 teaspoon monkfruit sweetener
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½ teaspoon baking powder
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¼ teaspoon salt
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1 ounce cream cheese, softened
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¼ cup macadamia nut milk
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1/2 cup raspberries or berry of choice
Step by Step Instructions
Step by Step Instructions
Grind the nuts and seeds
Add dry ingredients to a food processor. Pulse 3-5 seconds to break up the nuts and seeds. Pour mixture into a small bowl. If you don’t have a food processor, chop up pecans with a knife. Mix in dry ingredients until combined.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I make these in the oven instead of the microwave?
I get asked this all the time. Yes, bake at 350F for 10-12 minutes in a ramekin. I've done it both ways and the oven version gets slightly crispier on top, which I actually prefer when I'm not in a rush. Put the ramekin on a baking sheet in case it bubbles over.
How do I meal prep these for the week?
I prep these two ways depending on the week. For quick mornings, I grind a big batch of the dry mix and store it in a mason jar so I can scoop and go. For zero-effort mornings, I make 3-4 full servings on Sunday (each in its own container) and refrigerate them. When reheating, add a splash of macadamia milk before you microwave, not after. The texture firms up in the fridge and the extra liquid loosens it right back up. By day 3 the texture is noticeably denser, but still worth it.
Can I freeze keto baked oats?
I've frozen individual portions in small glass containers and they hold up well for about 2 weeks. Thaw overnight in the fridge, then microwave with a little extra nut milk. The texture is slightly denser than fresh but still good. I wouldn't freeze them with berries on top though, since the berries get mushy when they thaw. Add fresh berries after reheating.
Can I use coconut flour instead of almond flour?
I've tested this with coconut flour and it works, but coconut flour absorbs way more moisture than almond flour. Use about 2 teaspoons instead of the full 2 tablespoons of almond flour, and add a little extra nut milk to compensate. The flavor shifts slightly toward coconut, which I don't mind, but it's a different vibe than the original.
How many net carbs are in this recipe?
When I make this with my usual ingredients, I come in around 6-7 net carbs per serving. Most of those come from the raspberries and almond flour. If you swap the berries for a smaller portion or skip them, you can get it even lower. I always check the recipe card for the exact breakdown since different protein powder brands vary by a gram or two.
What protein powder works best in this recipe?
I use a vanilla whey isolate because it dissolves cleanly and adds a little sweetness without extra sugar. Unflavored works too if you want a more neutral base. I've also used collagen protein, which makes the texture more gooey and closer to real oatmeal, but it doesn't add as much structure as whey. Avoid casein-based powders since they tend to clump when microwaved. My scoop is about 1/4 cup, but check your brand since scoop sizes vary.
Is there a way to make this dairy-free?
I swap the cream cheese for a dairy-free version. Daiya makes one I like that's still low in carbs. You can also use a nut-based yogurt for a slightly tangier flavor. The rest of the recipe is already dairy free if you're using macadamia or almond milk, so it's an easy switch.
Can I use different nuts or seeds instead of pecans?
I use pecans because I love the flavor and they pulse well, but I've also made this with walnuts, almonds, and even hazelnuts. Walnuts are my second favorite since they have a similar soft texture when ground. Almonds make it a little grittier, which some people prefer. The method stays the same regardless of which nut you pick.
Made a big batch of these for a brunch last weekend and two friends who eat regular oatmeal assumed I'd made the real thing. The pulsed pecans give it this hearty, grainy texture that really sells it.
Brunch crowds are brutal. The pecan grind is the whole trick. Pulse them fine enough and nobody knows.
Portioning the dry stuff out in advance changed my whole morning completely. I do five portions on Sunday, pecans and flax and chia and almond flour all measured into little bags, and then weekday prep is literally just the food processor blitz and stir-in. Two minutes including cleanup. One more thing I figured out: if you let the cream cheese sit on the counter while you do the food processor step, even that 30 seconds, it folds into the mixture so much more smoothly vs straight from the fridge. I made the mistake of using it cold the first time and there were little cream cheese chunks I had to mash out. Smooth version is noticeably better. I've made this every weekday this month and haven't thought once about real oatmeal, which I did not expect to be able to say.
The cream cheese thing took me embarrassingly long to figure out. I kept mashing chunks into the batter like it was fine. 30 seconds on the counter while you pulse is all it needs.
If you make this more than once a week, try pulsing the dry mix in a big batch on Sunday and keeping it in a jar. Four servings of prep in about 30 seconds, then each morning it's just cream cheese, nut milk, and berries and you're done in two minutes flat. The chia seeds and flax hold up fine for at least a week. Took me embarrassingly long to figure out this was an option.
Ha. Took me way too long too. And you can push past a week if needed, mine's gone 10 days without any issues.
Brought these to Sunday brunch. My friend Sara ate half of hers and asked what specialty store the grain mix was from. Told her I just pulsed pecans and flax meal in the food processor. She didn't believe me. They cool fast once you take them out, so microwave right before serving if you're feeding a group.
Sara's reaction is the best. The pulsed pecans fool everyone. Good call on the microwave tip too, the flax and chia firm up fast once they cool.
Batch-making four of these on Sunday and reheating throughout the week has been a revelation. I pull one out, microwave it 45 seconds with a splash of extra macadamia milk and it's like it just came out of the bowl fresh. Only thing I'd say is the texture firms up a bit by day 3, still totally worth it.
The texture firmness by day 3 is real. I say 2 days on the recipe but if you're going to 3, try adding a tiny splash more macadamia milk before reheating, not after. Helps loosen it back up.
I make this 3-4 times a week now, usually Sunday meal prep and a couple mornings when I'm rushing. The protein powder keeps me full way longer than regular oatmeal ever did. Pro tip: I grind a bigger batch of the pecan/flax/chia mix and keep it in a jar so I can just scoop and go.
Smart. I should do the jar thing, I grind it every time like an idiot.
This is phenomenal! I found this through Dennis & Benedicta Pollock‘s YouTube video where they adapted your recipe to serve cold. I looked up your site that they referenced to try the original version that they raved about. This is my new go-to for “oatmeal.”
Cold makes sense with this one. The flax and chia firm up overnight and it ends up closer to overnight oats texture. Glad the original holds up.
Very good oatmeal substitute! I’m finding that I’m having digestive issues with artificial sweeteners. Is there anything you can suggest I use instead?
Also, beneath the recipe you talk about collagen powder. Are you suggesting that be added along with the protein powder or instead of the protein powder?
I would use the collagen as an add-on. For other sweeteners, can you tolerate stevia or allulose? You may have to add in some natural sweeteners like honey or maple syrup..even though these are higher in sugar.
Simply delicious! Thank you for sharing this goodness…;)
Blueberries are just as good in this one if you want to switch it up. They get a little jammy when they heat.
Looks so good! Could I substitute coconut flour instead of almond flour? How much would I use? Thank you!
I haven't tried it with coconut flour, but if you do, maybe try 2 teaspoons. Coconut flour absorbs a lot of moisture, so adding to much will make it dry.
Wow! This was amazing! I made mine with blueberries and almond milk. It was delicious! I know I will make it again over and over! Thanks!
Blueberries are so good in this. I usually do raspberries but that combo with almond milk sounds like it works just as well. The berry ratio is what makes it feel like real oatmeal.
Hi, if I chose to use the oven instead of the microwave; what would be the temperature and for how long?
Thank you
I would bake at 350 for 10-12 minutes.
What temp and cook time do you suggest if I want to bake in conventional oven? Thanks,
I haven't tried it yet, but probably 350 degrees for 6-12 minutes. Put it on top of a tray just to make sure it doesn't spill.
does anyone know what size ramekin we should use ?
Use a 6 to 8 oz ramekin.
Thanks for this recipe!!
Hope it sticks. I've been making this almost every week since I landed on the pecan ratio.