Keto Oatmeal

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

A bowl of hot “oats” is no longer off limit on a keto or low carb lifestyle. Adding to the growing list of approved keto cereals, like granola or baked oats, this keto 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 oatmeal 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 keto porridge a welcomed resemblance to old fashioned oatmeal.

Not only are these low carb “oats” quick and easy to make, you can meal prep them, customize them with various toppings, and this recipe will keep you full with lots of energy throughout your morning. Omitting the 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 with this bowl of hot oatmeal! So grab a cup of coffee and let’s make breakfast!

How to make keto oatmeal

This keto oatmeal recipe (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.

Keto Oatmeal Recipe Video

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Keto Oatmeal 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

Keto Oatmeal Directions

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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 considered keto approved 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 carb – well over the daily carb limit for the ketogenic diet.


What can I substitute for oatmeal on keto diet

There are ways to create a keto friendly 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 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 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

There are many options to use as sweeteners to make your bowl of “oats” sweet and tasty. Here are a few sugar-free options:

Milk options for keto cereal

Although there are many types of keto milks 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 cows milk like Fairlife are good options on a low carb diet.

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 refrigerator 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: FAQS

Can you taste the cauliflower in this recipe?

Luckily, this keto oatmeal does not taste like cauliflower. Cooking the cauliflower with the nut milk and egg help to neutralize the flavor and smell from the cauliflower. Adding sweetener and cinnamon help as well. Cooking the cauliflower in the saucepan prior to adding the other ingredients also helps to diminish the cauliflower flavor. To enhance the oat flavor in this cauliflower oats recipe, 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 of this keto "oat"meal 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.

Nutritional information & Macros

Nutrition Information

Keto Oatmeal

Servings: 1

Amount Per Serving
Calories 365
Fat 29g
Protein 22g
Total Carbs 5g
Net Carbs 2g

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