Keto Baked Oats

4.9 Stars (10 Reviews) 19 Comments

This recipe makes an easy, single serving keto oatmeal which is perfect to have for breakfast! These keto baked oats are made by combining our favorite low carb nuts and seeds to help an 'oatmeal' texture and appearance. It's baked in the microwave and you can add any fruit of choice to them! Raspberries, blueberries, blackberries and strawberries are our personal favorites!

Keto Baked Oats Recipe Video

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Keto Baked Oatmeal Ingredients

Keto Baked Oats Directions

  • Keto Baked Oats
  • Low Carb Baked Oatmeal Recipe

    pouring cream on top of a small bowl of oatmeal

    A warm bowl of oatmeal is something which a lot of people look forward to on a chilly morning. With this recipe you won’t have to give up oatmeal if you’re following a keto diet! This keto oatmeal is made without using any oats. Instead, these keto baked oats are made by blending pecans, chia seeds, almond flour and golden flax meal. This recipe is low in carbs and is packed with protein, particularly due to the protein powder. Since the recipe is both high in fats and protein, you are more likely to stay full throughout the day. It is also high in fiber due to the chia seeds which are considered to be a superfood. For sweetness, we add berries to our keto baked oats since berries are one of the fruit which are very low in carbs. There are no hidden sugars in this recipe.

    This recipe is also an egg free keto breakfast – perfect for those with egg allergies. All you need to do for this recipe is combine the dry ingredients together and pulse them. Add in the wet ingredients and toppings and put them in the microwave. It’s that simple! It makes for a delicious breakfast which can be made in a few minutes so it’s perfect even for days when you don’t have much time in the morning before rushing off to work. This recipe can be made overnight and it will avoid you having to prepare breakfast in the morning! You can even take it to work with you and heat it up in the microwave for an on-the-go breakfast. This keto oatmeal is as close as you will get to the classic oatmeal whilst you are on a low carb diet!

    a ramekin with keto oatmeal

    This keto baked oatmeal is healthy, delicious, cozy and filling. All the things you want in a breakfast, especially on a cold Winter day! It is so satisfying, you won’t even need to snack on anything until lunch time. To make more than one serving, all you need to do is adjust the amount of ingredients. The great thing about this recipe is that you can change up the toppings and it will never get boring! You will actually be looking forward to breakfast time, just as much as you would look forward to having the classic oats or a bowl of cereal, if not more! If you are vegetarian and on a keto diet, this is also the perfect meal for you as there are no meat products in it unlike a lot of other keto recipes.

    a bite out of a bowl of baked oats

    Is Oatmeal Keto?

    No, oatmeal is not keto friendly as it is high in carbs so it is generally not recommended on a keto diet. One cup of cooked oatmeal typically has around 28 grams of carbohydrates which is too many carbs for one meal on a keto diet since the recommended amount of daily carb intake is typically around 20 grams. The classic oatmeal is also quite low in protein and fats meaning that it is not as filling or satisfying as these keto baked oats. We make keto friendly oatmeal by combining nuts, nut flour, chia seeds and flax meal. This gives a similar flavor and texture to regular oatmeal and can easily be enjoyed on a keto diet!

    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 our 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 at a go 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 is very beneficial to have in your diet as it plays an important role in providing structure to your skin, helps to relieve joint pain, could prevent bone loss, boosts muscle mass and promotes heart health, amongst other benefits. Thus, adding collagen to your oatmeal can increase the amount of protein in your diet whilst also being highly beneficial for your health. Collagen also makes the consistency more gooey and creamy, making it more resemble the classic oatmeal!
    baked oatmeal in a white ramekin with raspberries around

    Vegan Option

    If you are a keto vegan, you can easily turn this recipe to suit your vegan needs. Similar substitute the cream cheese with a dairy free cream cheese. Daiya makes one that is delicious and still low in carbs. Make sure you use a nut milk to add extra creaminess to your oatmeal.

    Nutritional information & Macros

    Nutrition Information

    Keto Baked Oats

    Servings: 1

    Amount Per Serving
    Calories 585
    Fat 47.2g
    Protein 36.2g
    Total Carbs 15.3g
    Net Carbs 6.1g

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    1. I made this for breakfast today. I liked it and will definitely make it again. I didn’t have macadamia nut milk, so I used almond milk, I also didn’t have monk fruit sweetener, so I used Swerve, and I used blackberries in mine. The next time I make it I will put a pinch of cinnamon in it also. It does make a large serving, but I was not hungry for about 6 hours.

    2. What is the measurement of a scoop of protein powder? I use bulk whey protein powder and have no idea what a scoop equals.

    3. Just want to say THANK YOU! This was amazing!!!…and I think my kids will love it too! (picky teenagers) I made a keto dish in the past that was supposed to be similar or at least an attempt at replacing oatmeal that I found in a cookbook – essentially flax seed, cottage cheese and eggs…which basically equals vomit. so thank you for such a tasty dish that is also healthy.

      I found this from your youtube video- love em! lots of great info 🙂

    4. Hi, if I chose to use the oven instead of the microwave; what would be the temperature and for how long?
      Thank you

    5. 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!

      1. 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.

    6. 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?

      1. 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.

    7. 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.”

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