Keto Oatmeal

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.

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:

• Stevia – zero calories, zero total carbs, zero net carbs, can be bitter if you add too much
• Sweetener blends (ie monkfruit + erythritol) – zero calories, zero net carbs
• Sugar free maple syrup – low calorie, 1-2 net carbs, higher total carbs
• Brown sugar free sweetener – zero calories, zero net carbs

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.