Keto Oatmeal

Prep: 2 min Cook: 5 min Total: 7 min Servings: 1
Annie Lampella @ Ketofocus

By Annie Lampella, Pharm.D.

Published July 11, 2023 • Updated February 2, 2026

Reader Rating
4 Stars (4 Reviews)
Dairy FreeEasyNut Free

This post may contain affiliate links. See my disclosure policy.

Here's an easy keto oatmeal to start your day off right! Packed with over 20 g of protein and plenty of healthy fats. This hot cereal is naturally nut-free and not made with common low-carb flours or flax seed!

A bowl of hot “oats” is no longer off limits when you’re eating low carb. Adding to the growing list of grain-free cereals, like granola or baked oats, this oatmeal recipe has a similar flavor and texture to your favorite bowl of hot cereal WITHOUT using oats, almond flour, nuts, coconut flour, hemp seeds or flaxmeal. And we simply aren’t making a glorified bowl of hot chia pudding either.

A small bowl of oatmeal topped with raspberries, chopped nuts and cream.

Instead, this protein-packed recipe uses cauliflower rice, egg and a small amount of crushed chia seeds to get a similar consistency to actual oatmeal. Combining these ingredients with your favorite dairy-free milk – like coconut milk, hemp milk or macadamia nut milk (not nut free), protein powder, cinnamon, salt and stevia gives this bowl of porridge a welcomed resemblance to old-fashioned oatmeal.

Not only are these “oats” quick and easy to make, you can meal prep them, customize them with various toppings, and they’ll keep you full with lots of energy throughout your morning. By omitting foods that are known to cause inflammation – like nuts, almond flour, and foods higher in omega-6 fatty acids (hemp seeds and flaxseed meal) – you can feel light and bloat-free after this bowl of hot oatmeal! So grab a cup of coffee and let’s make breakfast!

How to make keto oatmeal

This oatmeal (AKA noatmeal) can be made in minutes!

  1. Crush chia seeds by grinding using a mortar & pestle or a coffee grinder.
  2. Add cauliflower rice, crushed chia seeds and nut milk to a small saucepan. Heat to simmer.
  3. Reduce to low, stir in beaten egg and cook for 5-8 minutes stirring occasionally.
  4. Stir in remaining ingredients. Add protein powder, stevia and topping if desired.
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Keto Oatmeal

4 (4) Prep 2m Cook 5m Total 7m 1 servings

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
  • 1/2 scoop protein powder
  • 1/2 teaspoon ground cinnamon
  • pinch of salt
  • stevia to taste

Step by Step Instructions

Step by Step Instructions

1
Crush chia seeds

Crush chia seeds by grinding using a mortar & pestle or a coffee grinder.

Hands grinding chia seeds with a mortal and pestle.
Tip This will help release the thickening agent of the chia seeds, so your oatmeal will be thick right away. You can also blend oatmeal after prepared or refrigerate overnight if unable to crush chia seeds beforehand.
Ingredients for this step
  • 1 teaspoon chia seeds
2
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.

A spoon holding a bite of thick oatmeal over a saucepan.
Tip Macadamia nut milk is not nut free. Coconut milk and hemp milk are generally safe for nut sensitives.
Ingredients for this step
  • 3/4 cup frozen cauliflower rice
  • 1/2 cup unsweetened milk of choice (coconut milk, hemp milk, macadamia nut milk)
  • 1 egg, beaten
3
Stir in add-in's

Stir in remaining ingredients. Add stevia to taste.

Stirring a saucepan with creamy oatmeal inside.
Tip Use dairy-free or vegan protein powder if need to be dairy-free.
Ingredients for this step
  • 1 1/2 tablespoons coconut oil
  • 1/2 scoop protein powder
  • 1/2 teaspoon cinnamon
  • pinch of salt
  • stevia to taste
Nutrition Per Serving
365 Calories
29g Fat
22g Protein
2g Net Carbs
5g Total Carbs
1 Servings
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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A pot with thick oatmeal and a big spoon lies in the pot.

Is oatmeal keto friendly?

Oatmeal made from rolled oats is not keto friendly because oats are high in carbs. A 1/2 cup of raw oats has about 27 grams of carbohydrates and about 23 grams of net carbs – well over the daily carb limit on keto.

 

What can I substitute for oatmeal on keto diet

There are ways to create an oatmeal that doesn’t actually use oats. To replace the rolled oats, this recipe uses a combination of cauliflower rice, egg and a small amount of ground chia seeds.

Other recipes typically use a combination of large amounts of chia seeds, flax seeds, flax meal, hemp hearts, hemp seeds, almond flour or coconut flour in order to simulate the texture and flavor of true oatmeal.

A bowl of oatmeal on a burlap cloth with a spoon next to it. The oatmeal is topped with berries.

Flavor variations

These oats are delicious in their basic form, but if you want some variety, try these different flavor combinations. Just omit the cinnamon!
  • Chocolate peanut butter – Stir in a couple tablespoons of peanut butter or almond butter. Then sprinkle in 1-2 tablespoons of sugar-free chocolate chips.
  • Strawberries & cream – Just like my favorite flavor of instant oatmeal that comes in the packets! To make strawberries & cream oatmeal, add 2 sliced strawberries, a teaspoon of vanilla extract and top with a few tablespoons of heavy whipping cream or coconut cream.
  • Pumpkin – For a Fall classic, add 1/2 teaspoon of pumpkin pie spice along with 1/4 teaspoon of ground cinnamon.
  • Maple pecan – Instead of stevia or your favorite sweetener, stir in 1-2 tablespoons of maple syrup and toss in 2 tablespoons of chopped pecans.

💪 Power up noatmeal

For an extra boost of nutrition, power up your oatmeal with these add-in options:
  • Collagen powder – The perfect way to sneak in collagen is to add it to your oatmeal in the morning.
  • Protein powder – This recipe already has protein powder, but you can always add in more if needed.
  • Coconut oil – An excellent source of healthy fats.
  • Coconut chips – Unsweetened coconut flakes add a satisfying crunch.

How to sweeten low-carb oatmeal

I love that there are so many sweeteners to make your bowl of “oats” sweet and tasty. Here are my favorite sugar-free options:

Milk options for keto cereal

Although there are many milk options you can use in your low-carb oatmeal, choosing one depends on your sensitivities and needs. If you don’t have any sensitivities, heavy cream, half and half or an ultra-filtered cow’s milk like Fairlife are all good options.

Nut-free & dairy-free milk options

  • Hemp milk
  • Coconut milk
  • Coconut cream

Dairy-free milk options

  • Macadamia nut milk
  • Almond milk
  • Cashew milk
 

Storage information & meal prep instructions

To meal prep, double or triple the recipe above to make a large amount. Portion into meal prep containers and refrigerate until ready to eat. To reheat, microwave for 30-45 seconds or until warmed. Or reheat over the stovetop. To store in the refrigerator, place oatmeal in an air tight container for up to 5 days.
Keto Oatmeal

Frequently Asked Questions

Can you taste the cauliflower in this recipe?

Luckily, this oatmeal does not taste like cauliflower. Cooking the cauliflower with the nut milk and egg helps neutralize the flavor and smell. Adding sweetener and cinnamon helps as well. Cooking the cauliflower in the saucepan before adding the other ingredients also diminishes the cauliflower flavor. To enhance the oat flavor, just add a tablespoon or two of oat fiber.

Could these "oats" be heated in the morning after being in the refrigerator all night?

Yes, you can meal prep a batch ahead of time and reheat it in the morning for breakfast.

Is the egg a necessary ingredient?

Yes! This helps to thicken the oatmeal, provides extra protein and helps to hide the cauliflower flavor.

About the Author
Annie Lampella, Pharm.D.

Annie Lampella, Pharm.D.

Annie is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis, she has over 14 years of experience developing family-friendly keto recipes based on the science of human metabolism.

Learn more about Annie View My Cookbook

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  1. M
    Marie Aug 13, 2025

    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!

    Reply
  2. Z
    Zoey Apr 1, 2025

    Tried this for the first time and it really surprised me. The texture is quite similar to real oatmeal, and I never would have guessed cauliflower and chia could work together like this. A solid breakfast option!

    Reply
  3. P
    Paula Aug 11, 2024

    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.

    Reply
  4. L
    Lana McQuown Mar 19, 2024

    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.

    Reply

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