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Easy Low Carb Keto Oatmeal Recipe

Easy Low Carb Keto Oatmeal Recipe

Alright, this Low Carb Keto Oatmeal Recipe is straight-up my new favourite low carb breakfast! It's fast, simple, easy, quick…all those words we love to hear. 

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Did I mention it's also gluten free AND sugar free? Yet actually tastes good.

Yes, I'm talking better than regular old oatmeal. This keto oatmeal has so much more texture and flavour. It's like oats but make it classy

The other reason I love this keto oatmeal recipe is because it's so versatile! Don't have an ingredient? That's okay, I have a full list of substitutions below. Want to top your oats with chocolate and coconut? Go for it! Raspberry cheesecake oats? Yup, totally doable.

These oats really are a fun way to spice of your breakfast life without adding a ton of time to your morning routine. 

You can even make the dry blend for these keto oats ahead of time and toss them in a jar so you can quickly whip up a batch whenever you're feeling it!

This recipe works great if you'd like to make overnight oats as well. 

Now the base of these low carb oats is my new favourite ingredient, hemp hearts. That's right, no almond flour found here, LOL. 

Hemp hearts have the closest texture to real oatmeal in my opinion and when combined with things like flax, psyllium husks, nuts, seeds etc. You get really nice, hearty texture.

Overall, I'm super pleased with this recipe. 

As you can tell, someone else approved too. My general inspector had to be sure they were up to standard. 

keto nooatmeal

easy low carb keto oatmeal

 

keto hemp hearts oatmeal

Ingredients In Easy Keto Low Carb Oatmeal

*(Note that all of the above ingredients have easy substitutions listed below in the tips section)*

keto flax meal oatmeal

keto flax meal oatmeal

Tips For Making Easy Low Carb Keto Oatmeal

  • This oatmeal is super versatile and the ingredients can be changed out depending on what you have at home. This is just my personal favourite combination of ingredients.
  • Don't have hemp hearts? Try additional flax meal.
  • Don't have flax meal? Try additional hemp hearts.
  • Don't have ground psyllium husks? Add and extra 1/2 tbsp of flax meal. 
  • Don't have oat fiber? Add an extra 1/2 tbsp ground psyllium husks or 1 tbsp hemp hearts or flax meal. 
  • Like coconut? Add shredded coconut to the dry ingredients (be sure to adjust for this and add a slight bit more liquid).
  • Don't have sukrin brown sweetener? Simply use more of a regular sweetener you do have. You can even add a 1/4 tsp molasses for some brown sugar flavour with minimal added carbs.
  • For the milk portion, you can use water, unsweetened vanilla almond milk, boxed coconut milk, canned, full fat coconut milk or even half heavy cream and half water. I personally use the new almond milk + cashew milk protein blend
  • Like your oatmeal thinner? Add a bit more liquid. Like it thicker? Add less liquid. You may have to play around with this a couple times to get your perfect consistency. Personally I like mine on the thicker side so that's what this recipe is based off of.
  • Topping Ideas: Chopped low carb fruit (blueberries, strawberries, blackberries, small apple chunks), nuts and seeds (almond slivers, pecans, walnuts, cashews, macadamia nuts, brazil nuts, chia seeds, additional hemp hearts, sun flower seeds) chocolate (dark chocolate bars 70-90%, stevia sweetened chocolate chips such as; krisda, Lily's or ChocZero brands), Protein bars or low carb granola bars (such as; built bars, quest bars, good fats bars, :Ratio bars, MunkPack Bars, etc), Sugar Free Syrups (such as; Sukrin Brown Syrup, ChocZero Sugar Free Maple Syrup, ChocZero Chocolate Syrup etc). 
  • Other Mix-in Ideas: Natural almond butter, peanut butter, hazelnut butter, vanilla extract, almond extract, mint extract, lemon extract, lemon zest, cocoa powder, peanut flour, protein powder, etc)

keto oats recipe

Tools I Used To Make Easy Low Carb Keto Oatmeal Recipe

  • Low Carb Substitution Guide – This is totally optional but if you like my recipes, I now have a $5 guide available with all of the substitutions I use to create every recipe on my site. You can use this to convert old traditional recipes and create new keto recipes! You can purchase it here and/or read more if you are interested. 🙂 I appreciate your support so much guys!
  • Nutritional Food Scale – AKA my best friend. This little buddy has been with me for over 4 years and never fails. Perfect measurements and only needs the batteries replaced maybe once a year!
  • Microwavable Bowl or Small Pot if using stove top
  • Spoon

low carb oatmeal recipe

Easy Low Carb Keto Oatmeal Recipe

Serves: 1 

Ingredients:

Directions:

  1. In a medium size microwavable bowl, add the hemp hearts, flax meal, oat fiber, psyllium husks, monkfruit sweetener, sukrin brown sweetener, cinnamon and salt. Whisk to combine.sukrin brown sweetener flax mealketo hemp hearts breakfast
  2. Add your milk of choice, vanilla extract and chopped nuts if desired. Stir until combined. keto oats with heavy creamflax meal psyllium husks hemp hearts
  3. Microwave for 1min – 1min 30s depending on your microwave. (Alternatively you could also put this mixture in a pot on the stove and heat it over low heat, stirring constantly until your desired consistency is reached). keto oatmeal
  4. Serve warm or refrigerate, covered for later. 
  5. Top with chopped strawberries, blackberries, blueberries, slivered almonds, walnuts, pecans, chocolate chips, shredded coconut, a splash of heavy cream, sugar free syrup, etc! Enjoy your Easy Keto Low Carb Oatmeal!

keto hemp hearts oatmealketo flax oatmeal

sugar free keto oatmeal

keto overnight oatmeal recipe

Nutrition for 1 oatmeal recipe (using almond milk and no nuts/additional toppings): 303 calories | 22g fat | 4g NET carbs | 14g protein

easy low carb keto oatmeal
Print Recipe
5 from 1 vote

Easy Low Carb Keto Oatmeal Recipe

Sugar free, gluten free and low carb keto oatmeal. Soft, creamy and rich. Better than the real thing!
Prep Time2 mins
Cook Time1 min
Total Time3 mins
Course: Breakfast, Dessert, Snack
Keyword: hemp heart oatmeal, keto oatmeal, low carb oatmeal, sugar free oatmeal
Servings: 1 bowl
Calories: 303kcal

Ingredients

Instructions

  • In a medium size microwavable bowl, add the hemp hearts, flax meal, oat fiber, psyllium husks, monkfruit sweetner, sukrin brown sweetener, cinnamon and salt. Whisk to combine.
  • Add your milk of choice, vanilla extract and chopped nuts if desired. Stir until combined.
  • Microwave for 1min - 1min 30s depending on your microwave. (Alternatively you could also put this mixture in a pot on the stove and heat it over low heat, stirring constantly until your desired consistency is reached).
  • Serve warm or refrigerate, covered for later.
  • Top with chopped strawberries, blackberries, blueberries, slivered almonds, walnuts, pecans, chocolate chips, shredded coconut, a splash of heavy cream, sugar free syrup, etc! Enjoy your Easy Keto Low Carb Oatmeal!

Video

Notes

Ingredient Links

*(Note that all of the above ingredients have easy substitutions listed below in the tips section)*
 
 

Tips 

  • This oatmeal is super versatile and the ingredients can be changed out depending on what you have at home. This is just my personal favourite combination of ingredients.
  • Don't have hemp hearts? Try additional flax meal.
  • Don't have flax meal? Try additional hemp hearts.
  • Don't have ground psyllium husks? Add and extra 1/2 tbsp of flax meal. 
  • Don't have oat fiber? Add an extra 1/2 tbsp ground psyllium husks or 1 tbsp hemp hearts or flax meal. 
  • Like coconut? Add shredded coconut to the dry ingredients (be sure to adjust for this and add a slight bit more liquid).
  • Don't have sukrin brown sweetener? Simply use more of a regular sweetener you do have. You can even add a 1/4 tsp molasses for some brown sugar flavour with minimal added carbs.
  • For the milk portion, you can use water, unsweetened vanilla almond milk, boxed coconut milk, canned, full fat coconut milk or even half heavy cream and half water. I personally use the new almond milk + cashew milk protein blend
  • Like your oatmeal thinner? Add a bit more liquid. Like it thicker? Add less liquid. You may have to play around with this a couple times to get your perfect consistency. Personally I like mine on the thicker side so that's what this recipe is based off of.
  • Topping Ideas: Chopped low carb fruit (blueberries, strawberries, blackberries, small apple chunks), nuts and seeds (almond slivers, pecans, walnuts, cashews, macadamia nuts, brazil nuts, chia seeds, additional hemp hearts, sun flower seeds) chocolate (dark chocolate bars 70-90%, stevia sweetened chocolate chips such as; krisda, Lily's or ChocZero brands), Protein bars or low carb granola bars (such as; built bars, quest bars, good fats bars, :Ratio bars, MunkPack Bars, etc), Sugar Free Syrups (such as; Sukrin Brown Syrup, ChocZero Sugar Free Maple Syrup, ChocZero Chocolate Syrup etc). 
  • Other Mix-in Ideas: Natural almond butter, peanut butter, hazelnut butter, vanilla extract, almond extract, mint extract, lemon extract, lemon zest, cocoa powder, peanut flour, protein powder, etc)

Nutrition

Serving: 1bowl of oatmeal | Calories: 303kcal | Carbohydrates: 4g | Protein: 14g | Fat: 22g | Fiber: 9g

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