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Thinking oatmeal is completely off limits when you’re on the ketogenic diet?

Think again.

You can always have keto noatmeal. With this recipe you never have to worry about feeling deprived of this go-to breakfast comfort food. This meal is sure to keep you in ketosis with it’s shocking macronutrients of only one gram of net carbs and 44 grams of fat per one serving.

Those macros are hard to beat.

So what’s in this Keto N’ Oatmeal that gives it that comforting taste of oatmeal while keeping your body in ketosis?

Some of the main ingredients include:

Why Are Hemp Hearts So Beneficial to Your Health?

  1. Rich in Gamma-Linolenic Acid (GLA)
  2. Improve digestion
  3. Improve hair, skin and nail health
  4. Decrease arthritis and joint pain

#1: Rich in Gamma-Linolenic Acid (GLA)

Supplementing with GLA has been shown to improve the function and health of hormones[*]. While GLA and foods abundant in GLA (such as hemp hearts) have been shown to have positive effects on those with ADHD, heart disease, obesity, multiple sclerosis, breast pain, etc, it’s mainly a building block for prostaglandins (hormone-like chemicals in the body that control inflammation, body temperature and the smoothing of muscles).

#2: Improve Digestion

Hemp hearts are known for improving digestion due to their main feature of being a high-fiber food. The fiber contents of hemp hearts help relieve any constipation but also feed the good bacteria in the gut (probiotics) to help maintain a strong immune system.

#3: Improve Hair, Skin and Nail Health

While hemp hearts are good for digestion, their benefits can have a substantial effect from the inside out. You can even use it topically on the surface of your skin. The oil produced from hemp seeds improves cell growth which is the number one factor in health skin. Research has shown that applying hemp seed oil exogenously on individuals with eczema significantly improved their skin[*].

#4: Decrease Arthritis and Joint Pain

One research study published in the Journal of Ethnopharmacology examined the effects of hemp seed oil supplementation in patients with rheumatoid arthritis (RA). The results showed that treatment with the oil not only lowered the rate of MH7A RA fibroblast-like synovial cells, but even increased the rate of cell death[*].

Finding yourself craving a big, warm bowl of fluffy goodness? You no longer have to be worried about the word ‘oatmeal’ on the ketogenic diet. With this Keto N’ Oatmeal and it’s perfect macronutrient count, you’ll be sure to stay in ketosis while feeling satiated and full.


Keto Oatmeal: 5-Minute Low Carb N’oats

keto oatmeal

This low carb keto oatmeal recipe has (you guessed it!) no oats, but you wouldn’t miss them. With only one gram of net carbs and 44 grams of fat per one serving.

  • Author: Cristina Curp
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes-15 minutes
  • Total Time: 20 minutes
  • Yield: 1



  1. Combine all of the ingredients in a small sauce pot, stir to combine.
  2. Bring to a simmer until thickened to your liking, stir occasionally.
  3. Serve and garnish with frozen berries.


  • Calories: 584
  • Fat: 44g
  • Carbohydrates: 17g
  • Fiber: 16g
  • Protein: 31g

Keywords: keto oatmeal


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Responses (25)

  1. After trying this recipe, I researched possible side effects as I was immediately in the bathroom with a very aggressive reaction to hemp. Everything I have since read says trying hemp in your diet for the first time should be done in teaspoon amounts.

  2. I loved this recipe! So easy and delicious. I bet the previous post about digestive troubles had more to do with the MCT oil than the hemp hearts!

  3. Can you meal prep this on Sunday and eat it Mon-Fri? Wasnt sure if it would reheat well. Thanks!

  4. Sounds delicious and very much a comfort food. I will try this tomorrow. Yum. Is it really only 1 net carb?

  5. I made this recipe exactly, except the blueberries I did not add any fruit, however, out of curiosity I put all my ingredients in my macros calculator, and my macros came out different. So if you are trying to be strict on Keto and keeping track of your macros I would suggest calculating your ingredients instead of using the suggested nutrition facts on the recipe. For comparison my calculations were..
    calories =694
    fat = 53
    carbs = 22
    fiber = 18
    protein = 32

  6. Can the ingredients simply be mixed and set aside in the fridge overnight instead of cooking or does it need to be cooked absolutely?

  7. I use a similar recipe for no oats keto oatmeal and don’t cook it at all, I mix all the ingredients and let it sit it the fridge for minimum 3 hours and it’s delicious cold.. I make enough for 4-5 days to take to work with me every morning..i use hemp hearts, a bit of full fat milk, raw almond butter, sugar free chocolate chips, and nuts and seeds whatever I have in the pantry..but definitely program the ingredients individually into the macro calculator so you get accurate results. Sometimes I add pumpkin seed protein powder also..

  8. I also had the same reaction to hemp seeds in a different recipe. I made Keto muffins with hemp which had fewer hemp per muffin and it acclimated me to them. Now I have no problem with hemp.

  9. I also had the same reaction to hemp seeds in a different recipe. I made Keto muffins with hemp which had fewer hemp per muffin and it acclimated me to them. Now I have no problem with hemp.

  10. Is there a comparable sub for the coconut flakes? Or if I just didn’t add them would that take too much away from the texture?
    My husband is not a fan of coconut flavor.

  11. Thank you for this recipe.
    My variation of this is to use 30g Flaxseed, 30g Shelled Hemp Hearts and then add 15g Almond Flour, 15g desiccated coconut, 1tsp Cinnamon, 1 pinch of Sea Salt and 175ml Almond Milk.
    I micro this for 2 minutes and then stir in 15ml of Walden Farms pancake syrup. Wow, what a taste and the macros are 46g fat, 21g protein and 6g carbs giving 545 kcal. Dayum! 😉

  12. Great and yummy recipe.
    I had a mini heart attack after eating a bowl and saw the carb macros and didn’t notice the fiber right away.
    But phewwww only 1 carb per serving….amazing!

  13. Love this recipe. I can only eat half a serving. So I prepped the dry ingredients in snack ziplock type bags. I didn’t have the MCT powder, so I substituted a 1/2 scoop of my vanilla protein powder. Add a few extra carbs but my diet needs protein first – so still a win/win for me.

  14. Hi there, new to all of this, forced into this diet essentially. From reading the article it seemed like this oatmeal was less than 17g of Carbs. If this is one meal or serving would this not blow out the carb amount for the entire day? I ate a serve, and it was very filling. I made mine with water. Then added a little heavy cream. I could see myself eating 1/2 this serving for breakfast.
    I’m trying to filter the marketing from the facts so I can build a diet guideline. I dont do meal plans, that does not work for my lifestyle [travel].
    Good luck everyone.

  15. I made this as a late night snack. I know I should be fasting but honestly this was second real meal of the day. I was super hungry because I was busy. But I’m so happy I tried this recipe. I need something to replace my carb breakfast of oatmeal. The meal was satisfying enough. I think I can tweek it some more and it will give me that same oatmeal feeling. I gave this recipe a 4 because when I put The ingredients into my app it was a whopping 902 calories. Now I didn’t use perfect keto mct oil powder. I used one that has 70 calories. But either way thanks for the recipe. I’m happy I can have “oatmeal” again.

  16. Soak seeds overnight to break down phytic acid. Hemp hearts aren’t the best seeds because they are high in polyunsaturated fats and estrogen.

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