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
-
1/2 scoop protein powder
-
1/2 teaspoon ground cinnamon
-
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
Stir in add-in's
Stir in remaining ingredients. Add stevia to taste.
- 1 1/2 tablespoons coconut oil
- 1/2 scoop protein powder
- 1/2 teaspoon cinnamon
- pinch of salt
- stevia to taste
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.
Two years keto and I've avoided every cauliflower-rice breakfast recipe because I was convinced I'd taste the cauliflower. Made this this morning and the crushed chia seeds pull the whole texture together in a way that genuinely stopped me mid-bite. 22g of protein before 8am from a warm bowl of 'oatmeal' is freaking wild. Does the protein powder brand matter much, or have you tried it with pea protein? Asking because I want to keep this allergen-friendly.
Pea protein works here. It's a bit earthier than whey but the cinnamon covers it. Go unflavored so it doesn't clash with the stevia.
Third time making this and I switched to coconut milk instead of hemp milk. SO much creamier. The chia seeds just kind of disappear into it and you get this thick, warm bowl that actually keeps me full until noon.
Yeah coconut milk has way more fat than hemp. That plus the egg is where the noon satiety comes from.
I was not convinced cauliflower belonged in a breakfast bowl but I gave it a shot on Sunday and am genuinely glad I did. The crushing the chia seeds step felt fussy until I realized my coffee grinder handles it in about 5 seconds. It came together faster than I expected and had this thick, spoonable texture that actually reads as oatmeal to my brain. 4 stars for now only because I'm still figuring out my stevia-to-cinnamon ratio. One question: would coconut milk vs. macadamia nut milk change the consistency much?
Carton coconut milk is about the same as macadamia, barely any difference. Go canned full-fat and it gets thicker. I use that version when I want it closer to porridge.
Oatmeal was the one thing I genuinely mourned when I went keto. Made this on a Tuesday morning just curious, and the cauliflower rice really does disappear once the egg cooks in (I kept expecting it to taste like vegetables). Still not old-fashioned oats, but the first one that doesn't just make me miss the real thing.
That 'doesn't make me miss the real thing' is the only bar I was going for. Every other version I tested just reminded me what I wasn't eating. The chia seeds and egg together are what get the texture past that point.
I've made this so many times I've stopped counting, but the thing I figured out around batch four is that really grinding those chia seeds down makes a noticeable difference. The first few times I was lazy with the mortar and pestle and left them mostly whole. Texture was fine but a little gritty. Once I actually ground them fine they sort of melt into everything and the bowl comes together with this creamy consistency that reads like oatmeal. I use vanilla protein powder and the cinnamon makes the whole kitchen smell genuinely cozy when it's heating up, which is still a little surreal when you know cauliflower is in there. Seven minutes is accurate too, I've timed it. What I default to on mornings when I want something hot and filling without having to think.
Yeah, ground vs whole is not subtle. Whole seeds just sit there. Fine grind and they vanish into the bowl, which is when you get that actual creamy pull.
My mom made oatmeal every morning with cinnamon. I dropped it when I went keto two years ago. Made this on a whim and that cinnamon smell hit exactly the same. Didn't expect that.
Smell memory is powerful that way. Wasn't sure the cinnamon would carry through with cauliflower as the base but it does.
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.
'Only breakfast she doesn't stall on' tells me more than anything else you could have said. Four times in and still no questions.
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.
Skipped them on purpose. Most nuts push fat way up before they do anything for protein. Egg and half scoop, that's where the 22g actually comes from.
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.