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Keto Oatmeal: 5-Minute Low-Carb Noatmeal Recipe

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keto oatmeal

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

Think again.

With this recipe for “noatmeal,” 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 its incredible nutrition facts — it has 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 oatmeal that gives it that comforting taste of oatmeal while keeping your body in ketosis?

Noatmeal Ingredients

How do you make oatmeal without oats? You use high-protein, low-carb ingredients, which make for a hearty keto breakfast.

This keto oatmeal recipe uses:

keto oatmeal


Why Are Hemp Hearts So Beneficial to Your Health?

One of the main ingredients in noatmeal is hemp hearts. They add bulk to keto oatmeal, taste amazing, and are loaded with health benefits.

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

Supplementing with GLA has been shown to improve the function and health of hormones. 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, and breast pain[*][*][*].

However, 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

As a high-fiber food, hemp hearts are known for improving digestion. The fiber content of hemp hearts can help relieve constipation, but it also feeds the good bacteria in your 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 them topically on the surface of your skin.

The oil produced from hemp seeds improves cell growth, which is the number one factor in healthy skin. Research has shown that if you have eczema,  applying hemp seed oil exogenously could significantly improve your 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 it also increased the rate of cell death[*].

Now that you know a bit about the many health benefits of hemp hearts, are you craving a big, warm bowl of fluffy goodness? Well, there’s no reason you can’t treat yourself to delicious keto oatmeal.

It’s the perfect macronutrient count, so you’ll be sure to stay in ketosis while feeling satiated and full.

keto oatmeal

Flax Meal or Flaxseed: What Is the Difference?

This recipe uses flax meal. But what is flax meal? Is it the same as flaxseed or flaxseed meal?

Flaxseed meal is another way of saying “ground up flaxseed.” Another name for it is flax meal.

If you consume flaxseed whole, it will simply pass right through your digestive tract. But if you grind it up, it’s easier to digest[*].

When you grind it up, flaxseed has high fiber content and omega-3 fatty acids.

It also has phytochemicals called lignans. Lignans are found in plants and have been related to disease prevention such as cardiovascular disease and osteoporosis[*]

Is Coconut Keto-Friendly?

Yes, you can eat coconut on a keto diet. In fact, coconut flour is a popular alternative to regular flour in keto recipes.

Coconut is rich in healthy fats — mostly from medium-chain triglycerides, or MCTs. This recipe uses coconut flakes. To keep it keto-friendly, choose unsweetened coconut flakes.

If you want to use coconut milk, opt for unsweetened.

Noatmeal Topping Ideas

Because this keto oatmeal breakfast recipe keeps things simple, there are many ways you can change it up and make it your own.

These are some of the best keto-friendly add-ins to consider when whipping up a batch of this noatmeal. Keep your carb count in mind, since some fruits have more sugar than others.

  • Keto sweeteners:  For added sweetness without the carbs, mix in keto sweetener such as stevia, erythritol, monk fruit, or Swerve.
  • Sugar-free chocolate chips: These will add a touch of sweetness and chocolatey flavor without the carbs.
  • Coconut milk: Along with the almond milk called for in the recipe, add a splash of coconut milk for extra flavor and creaminess.
  • Blueberries: This low-carb fruit not only tastes great, but it’s high in vitamin C and antioxidants. Per 100 grams, blueberries contain 57 calories, 2.4 grams of fiber, 11.6 grams of carbohydrates, and about 5 grams of fructose[*].
  • Pecans: This low-carb nut is full of protein. Add some crushed-up pecans for extra protein to keep you feeling full longer and plenty of crunchy texture. You could also try macadamia nuts, Brazil nuts, hazelnuts, or walnuts.
  • Vanilla extract: This fragrant and luscious extract brings out the flavor without adding any sugars.
  • Flavored Collagen Powder: Adding a scoop of your favorite flavored collagen powder is the best way to get critical amino acids and add some flavor. Try Cinnamon Toast or Peanut Butter for a delicious twist.

This Noatmeal Is Vegetarian, Vegan, Paleo, and Gluten-Free

Following a vegetarian keto diet is a viable option, and this keto oatmeal recipe certainly fits the bill. In fact, since there aren’t any animal or grain products in this recipe, it’s also vegan and gluten-free.

Even better, the combination of coconut and almond milk gives you a nice protein boost.

This porridge is also great if you are looking for paleo recipes.

Turn Keto Oatmeal Into a Keto Smoothie

If you prefer to drink your breakfast, it’s easy to adjust this recipe and transform it into a keto breakfast smoothie.

Simply cook all the ingredients, then add everything to a blender. Add a handful of your favorite berries or any extra keto-friendly toppings. Pulse the blender. Add a bit more almond milk until it reaches the consistency you like.

Keto Overnight Oats

Overnight oats are highly popular on many keto meal plans. This is because your low-carb breakfast will be ready in the refrigerator when you are, without any prep work.

To make keto overnight oats, just add everything to a mason jar and seal tightly with a lid. Shake it to get it thoroughly mixed. Then let it sit in your refrigerator. It will thicken overnight. The next morning, add more almond milk if you want it a thinner consistency.

If you want a hot cereal, all you have to do is heat it up in the morning. You can either warm it up in the microwave or on the stovetop. Remember to add more almond milk and toppings for a delicious start to your day.


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Keto Oatmeal: 5-Minute Low-Carb Noatmeal

keto oatmeal

This low-carb oatmeal recipe has no oats, but you won’t even miss them. With only one gram of net carbs and 44 grams of fat per one serving, this keto noatmeal will be a yummy, keto-friendly start to your day.

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



  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


25 thoughts on “Keto Oatmeal: 5-Minute Low-Carb Noatmeal Recipe

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

    1. 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

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

  5. 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..

  6. 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.

  7. 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.

  8. 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.

  9. 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! ????

  10. 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!

  11. 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.

  12. 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.

  13. 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.

  14. 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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