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easy low carb keto oatmeal
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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


  • 3 tbsp hemp hearts 30g
  • 2 tbsp flax meal 13g
  • 1 tbsp oat fiber 4g
  • 1/2 tbsp ground psyllium husks 5g
  • 1 tbsp powdered monkfruit sweetener 10g
  • 1 tbsp sukrin brown 10g
  • 1/4 tsp cinnamon optional
  • pinch of salt
  • 10 - 12 tbsp almond milk coconut milk (or 5 tbsp heavy cream and 5 tbsp water), 150g - 180g
  • 1/4 tsp vanilla extract optional
  • 1-2 tbsp chopped nuts


  • 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!



Ingredient Links

  • Hemp Hearts
  • Flax Meal
  • Oat Fiber
  • Psyllium Husk Powder
  • Powdered Monkfruit Sweetener
  • Sukrin Brown Sweetener
  • Cinnamon
  • Salt
  • Almond Milk, Heavy Cream or any preferred milk of choice
  • Vanilla Extract
*(Note that all of the above ingredients have easy substitutions listed below in the tips section)*


  • 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)


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