Keto Oatmeal
Published July 11, 2023 • Updated February 25, 2026
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This keto oatmeal uses cauliflower rice, egg and crushed chia seeds to create a hot cereal with 22g of protein and only 2g net carbs, ready in under 7 minutes. I skipped the nuts, hemp seeds and flaxmeal on purpose to keep it naturally allergen-friendly.
I tested over a dozen low carb oatmeal recipes before landing on this one, and most of them had the same problem: they relied on massive amounts of chia seeds, flaxmeal or almond flour that left me feeling bloated by mid-morning. This version takes a completely different approach. The base is cauliflower rice (which disappears into the texture), a beaten egg for body, and just a teaspoon of crushed chia seeds for that familiar oat-like consistency. The result is a bowl that actually tastes like the oatmeal you remember, with 22 grams of protein and only 2 grams of net carbs.
What I love about this recipe is what it leaves out. By skipping the nuts, hemp seeds and flaxmeal that most recipes pile in, you avoid the omega-6 heavy ingredients that can trigger inflammation and bloating. That makes it naturally nut-free, which matters if you have allergies or sensitivities. I tested this with my eyes closed before I posted it, and the cauliflower flavor was completely undetectable. One reader brought it to a brunch and her non-keto friend paused mid-bite to ask what brand of oatmeal she was using. That is the kind of result I was going for. If you like having a few hot options in the rotation, my keto grits are another warm bowl I keep coming back to, or try a breakfast bowl when you want something more substantial.
The whole recipe comes together in about 7 minutes from start to finish. You crush the chia seeds (a mortar and pestle or coffee grinder works), simmer everything in one saucepan, and pour in the beaten egg while the pan is still on low heat. Stir constantly and the milk keeps it from scrambling. Finish with protein powder and cinnamon. The texture is thick, creamy and sticks to the spoon the way a proper bowl should. I use half a scoop of protein powder in the base recipe, but if you find the flavor too strong (a few readers have mentioned this), drop to a quarter scoop and let the cinnamon do more of the work. This also meal preps well. I make 5 servings on Sunday and grab one each morning. For days when you want something completely different, my keto french toast or keto souffle pancakes are my other go-to breakfasts.
How to make keto oatmeal
This oatmeal (also called noatmeal) comes together in one saucepan in about 7 minutes. The most important technique is adding the beaten egg while the pan is still on low heat. Pour it in slowly and stir constantly so it thickens the bowl instead of scrambling.
- Crush chia seeds by grinding with a mortar and pestle or a coffee grinder until they resemble a coarse powder.
- Combine cauliflower rice, crushed chia seeds and nut milk in a small saucepan. Bring to a gentle simmer over medium heat.
- Reduce to low heat, slowly pour in the beaten egg and stir constantly for 5 to 8 minutes until thickened.
- Stir in remaining ingredients. Add protein powder, cinnamon, salt and stevia. Top as desired.
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Ingredients
1 teaspoon chia seeds -
3/4 cup frozen cauliflower rice
-
1/2 cup dairy free milk (hemp milk, coconut milk or macadamia nut milk)
-
1 egg, beaten
-
1 1/2 tablespoons coconut oil
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1/2 scoop protein powder
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1/2 teaspoon ground cinnamon
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pinch of salt
-
stevia to taste
Step by Step Instructions
Step by Step Instructions
Crush chia seeds
Crush chia seeds by grinding using a mortar & pestle or a coffee grinder.
- 1 teaspoon chia seeds
Cook 'oat'meal ingredients
Add frozen cauliflower rice to a small saucepan. Heat over medium heat until the moisture is evaporated. Then add crushed chia seeds and milk of choice. Heat to a simmer over medium heat. Then reduce to low heat. Slowly stir in the beaten egg and cook for 5-8 minutes stirring occasionally.
- 3/4 cup frozen cauliflower rice
- 1/2 cup unsweetened milk of choice (coconut milk, hemp milk, macadamia nut milk)
- 1 egg, beaten
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 you taste the cauliflower in this recipe?
No. I tested this recipe with my eyes closed before I posted it, and the cauliflower flavor was completely gone. Simmering the cauliflower rice in milk with the egg neutralizes both the taste and the smell. The cinnamon and sweetener add enough flavor to mask any remaining trace. If you want to push the oat flavor further, stir in 1 to 2 tablespoons of oat fiber, which is pure insoluble fiber with zero net carbs.
Is the egg necessary?
I have made this with and without the egg, and the difference is significant. The egg thickens the bowl to a creamy, porridge-like consistency, adds about 6 grams of protein per serving, and neutralizes the cauliflower flavor so the finished result tastes like oatmeal rather than cauliflower mash. Without it, you get a thinner, less satisfying texture that does not hold toppings well.
How many net carbs per serving?
One serving has 2 grams of net carbs (5 grams total carbs minus 3 grams of fiber). I track my macros daily, and this fits comfortably into my morning carb budget. For comparison, a standard half-cup serving of regular oatmeal has about 23 grams of net carbs, making this version roughly 90% lower in carbs.
Can I make this in the microwave?
I have done it, and it works in about 2 minutes. Combine the cauliflower rice, crushed chia seeds and milk in a microwave-safe bowl. Microwave on high for 60 seconds, stir in the beaten egg, then microwave for another 30 to 60 seconds until thickened. Stir in the protein powder, cinnamon and sweetener. The texture is slightly less creamy than stovetop, but on busy mornings I reach for the microwave version without a second thought.
Can I prep this overnight like cold oats?
I have tested this as an overnight method, and it works well. Combine the cauliflower rice, crushed chia seeds and milk in a jar or container, stir in the beaten egg, cover and refrigerate overnight. In the morning, microwave for 60 to 90 seconds and stir in the protein powder and cinnamon. The chia seeds absorb the liquid overnight, so the texture is even thicker than the fresh stovetop version. On mornings when I want variety, my high protein french toast casserole is another prep-ahead breakfast I keep in the rotation.
What if I find the cauliflower texture off-putting?
I hear this from readers who have tried other cauliflower-based recipes and been disappointed. The difference here is that the cauliflower rice gets simmered down with the egg and chia seeds until the texture completely transforms. You are not biting into cauliflower pieces. If you are still concerned, run the frozen cauliflower rice through a food processor until it is almost a powder before cooking. I have done this and the result is even smoother, closer to cream of wheat than oatmeal.
Can I make this without any seeds at all?
I have made it without the chia seeds, and the bowl comes out thinner but still good. The chia seeds act as the main thickener, so without them you will want to add an extra tablespoon of protein powder or a tablespoon of oat fiber to compensate. My preferred seed-free version uses the extra protein powder because it keeps the carbs flat and adds another 5 to 6 grams of protein per serving.
What protein powder works best?
I use unflavored or vanilla whey protein isolate because it dissolves cleanly and does not overpower the cinnamon. Collagen protein also works and disappears completely into the texture. If you find the protein powder flavor too strong at half a scoop (a few readers have mentioned this), drop to a quarter scoop and let the cinnamon carry the flavor. I would avoid plant-based protein powders with a gritty texture, as they can make the bowl feel grainy rather than smooth.
My 9-year-old has a radar for anything I've snuck vegetables into. She can detect cauliflower from the other room, I'm not exaggerating. So when I made this on a Tuesday morning and she sat down and finished the entire bowl and asked if there was more, I just stood there. She never asked what was in it. That never happens with anything cauliflower-based. I think the crushed chia seeds are what makes the texture convincing because it reads like actual hot cereal, not some thinly disguised vegetable situation. I've made it four times since then and it's become the only breakfast she doesn't stall on. Twenty-two grams of protein and she thinks it's just oatmeal. I'll take it.
Made four servings Sunday and the cauliflower rice held up through Thursday, so this is officially in the rotation. Gonna add more stevia next time though, was a bit bland for me.
Thursday is impressive. Four days and the cauliflower held? That's the best part of this one. And yeah, go heavy on the stevia - I never measure it, just keep adding until it tastes right to me.
Half-expecting a cauliflower disaster and somehow got what my brain insists is oatmeal. The cinnamon really fools you. Two weeks keto and this might be what keeps me in it.
The cinnamon is the whole trick. I go closer to 3/4 teaspoon when I want it stronger. Two weeks is a real start.
Been through four different keto oatmeal recipes and most of them front-load nuts and seeds to hit a protein number that still isn't that impressive. Here, the egg and half a scoop of protein powder actually delivers 22 grams, and I feel it all morning. Nothing else I tried comes close.
Made this for a little spring brunch I hosted last weekend and ended up spending ten minutes explaining to my friend Sara that no, there is no actual oatmeal in it. She kept poking at it saying the texture was "exactly like the real thing" and I finally had to pull up the recipe on my phone because she would not believe me about the cauliflower rice. It's the crushed chia seeds I think, the way they thicken everything up as it cooks. I was nervous making something keto for people who aren't on any kind of diet (Sara eats whatever she wants) but she cleared her bowl while still arguing with me about the ingredients. I'm pretty new to keto and don't have many breakfast options yet, so something that takes 7 minutes and holds up with people who aren't trying to be nice about it is a big deal.
You called it on the chia seeds. A skeptic who clears the bowl mid-argument is the only review that matters.
Solid weekday breakfast, and I usually hate the cauliflower-as-grain swaps. Only thing: the protein powder flavor was more noticeable than I wanted. Going to try 1/4 scoop next time. Four stars, almost five.
Quarter scoop helps. Collagen protein is worth trying too. No flavor, totally disappears.
Brought this to a winter brunch and one of my non-keto friends paused mid-bite to ask which brand of oatmeal I was using. The cauliflower rice just disappears into the texture. Only thing I'd tweak is a full scoop of protein powder for more body, but the 2g net carbs made it a solid option for the whole table.
That mid-bite pause asking for the oatmeal brand is my favorite reaction. Full scoop works fine, just a little thicker.
Wait, do you add the egg while the pan is still on heat? Don't want scrambled eggs in my oatmeal lol
Yes, still on heat, just pour it slow and stir constantly. The milk keeps it from scrambling.
This is amazing! I've tried a lot of different recipes out there but this one is by far the best. Tastes like real oatmeal. Thanks!
The cauliflower completely disappears, right? I tested this with my eyes closed before I posted it.
I went into preparing this recipe with an open mind and hoping for a tasty breakfast.
I found the texture of cauliflower off-putting and did not enjoy it.
My add ins were whey protein powder and MCT oil.
I'm going to experiment with some other ideas for an oatmeal replacement.
If the cauliflower still held its shape, it didn't get enough time. It should fully break down and disappear into the bowl. But if cauliflower-based anything is a texture dealbreaker for you, totally fair.
I think I’ve commented on this recipe before, but I made it again and just have to emphasize how amazing it is. The ingredients don’t make any sense and it sounds disgusting, but it is one of my top favorite breakfasts. It’s remarkable how close it simulates oat meal in flavor and texture. It’s just delicious. Thanks again for sharing such amazing recipes with us.
That 'sounds disgusting' reaction is genuinely half the fun. I still don't tell people what's in it until after the bowl is empty.