This Low Carb Keto “Oatmeal” (or noatmeal, if you will) recipe contains no actual “oats,” but has the flavor and texture of traditional oatmeal (without the pesky carbs). Not only is this oatmeal gluten-free, low carb, keto, and paleo-friendly, it’s an easy, healthy, and delicious low carb breakfast option. Best of all, it’s easy to prep so it won’t slow down your morning rush to get out the door! Serves 2 in just a few quick minutes!
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Welcome to My Kitchen Serenity! You’re going to be impressed with this low carb “oatmeal” recipe. It’s super easy and tastes really good!
The recipe prep is flexible in that you can prepare it and eat it right away, or you can prepare it and place it in the refrigerator overnight to enjoy the next day.
I get it! Eating a healthy breakfast when you are trying to be low carb and keto can be really difficult. We’re all busy and it’s just too easy to grab some convenience food from the pantry on our way out the door (or swing through at McDonald’s – heaven forbid) on your way to work.
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Well, I’m here to tell ya that eating healthy (and sticking to your diet) on a hectic schedule can be done. It just takes a small amount of prep and you are on your way.
You can even mix it up the night before and keep it in the refrigerator overnight. The next day, warm it in the microwave or eat it cold. You are going to be amazed at how good this little recipe tastes! All the nutritional information can be found in the handy recipe card below.
How to make Low Carb Oatmeal Recipe
The recipe is really simple. My hubs (who doesn’t cook much) even mixes up a quick batch from time to time! Just mix a few ingredients together, simmer on the stovetop (or microwave), add some toppings as you desire, and BAM – you’re ready to head out the door with your healthy breakfast.
To create a no oat oatmeal, we just replace the oats with flax meal, coconut flakes, chia seeds, and almond flour.
If you are really pressed for time, you can mix up the ingredients the night before, add your almond milk and water, simmer, and go!
Ingredients
1/4 cup Chia seeds
1/4 cup Unsweetened coconut flakes
1/2 cup Unsweetened almond milk
3/4 cup Water
1/4 cup Almond flour
1 1/2 tbsp Flax meal
1 tbsp Almond slivers
1 tbsp Chopped walnuts
1 tbsp Raspberries
1 tbsp Blueberries
1 1/2 tbsp Monk fruit sweetener
Directions
STEP 1: Mix all the low carb oatmeal ingredients in a medium-sized saucepot.
STEP 2: Place on medium heat and stir frequently.
STEP 3: Allow your oatmeal to simmer until you get the desired consistency. Your cook time should be around 2 – 4 minutes. Remember that your oatmeal is going to continue to thicken when you take it off the heat.
STEP 4: Once you get the desired consistency, remove from heat.
STEP 5: Once removed from heat, place in a bowl and add desired toppings.
Low Carb Oatmeal Recipe
Ingredients
Low Carb Oatmeal
- 1/4 cup Chia seeds
- 1/4 cup Unsweetened coconut flakes
- 1/2 cup Unsweetened almond milk
- 3/4 cup Water
- 1/4 cup Almond flour
- 1 1/2 tbsp Flax meal
Toppings
- 1 tbsp Almond slivers
- 1 tbsp Chopped walnuts
- 1 tbsp Raspberries
- 1 tbsp Blueberries
- 1/2 tbsp Monk fruit sweetener or the sweetener of your choice
Instructions
- In a medium-sized saucepot, add all the Low Carb Oatmeal ingredients together
- Place on medium-high heat and stir frequently
- Allow the oatmeal to simmer until you get the desired consistency
- Remove from heat
Notes
- kiwi,
- sugar-free maple syrup,
- cinnamon,
- brown sugar swerve, or
- sugar-free chocolate chips.
Nutrition
How Long will Low Carb Oatmeal Last in the Fridge?
Once cooked, this low carb oatmeal will stay fresh for up to 3 days in the refrigerator (some people say it will last longer than 3 days, but 3 days is my personal limit for most food). Let it cool completely, then store it in airtight containers without any toppings.
I like to use BPA-free glass containers with locking lids. Check out this 20-piece set of glass food storage containers with locking lids. These containers are great for meal prep, too!
Why is Breakfast Important?
I know you’re thinking that you don’t have time for breakfast in the morning. You are just too rushed to get out the door. Trust me, I have felt the same way. However, as you have always heard, “breakfast is the most important meal of the day.” But why?
Well, not only does breakfast provide you with the energy you need to get your day started, it gets your metabolism started so you can begin burning calories.
As discussed on WebMD.com, a healthy breakfast has been linked to lowering the LDL (bad) cholesterol, better memory, and reduced chance of diabetes and heart disease.
Additionally, when you get your day started with a healthy breakfast, you are less likely to be tempted to make bad eating decisions (looking at you vending machine snickers bar).
This is why I really love this simple, healthy, and delicious low carb oatmeal recipe. It can be prepped the night before or done quickly in the morning. It’s going to help give you the energy you need to start the day and help prevent you from grabbing that do-nut in the office breakroom.
Is this Low Carb Oatmeal Healthy?
This low carb noatmeal is a great healthy breakfast option. The chia seeds, coconut flakes, almond flour, almond milk, and flax meal all provide great health benefits. The sweetener I used, monk fruit, has zero carbs and calories.
Are coconut flakes keto-friendly?
For your oatmeal to be keto-friendly, it’s important that you use the unsweetened coconut flakes. Coconut flakes are full of healthy fats, high in calories, and fiber. Coconut meat has also been shown to:
- boost heart health,
- boost digestive health, and
- support weight loss.
Are Chia seeds healthy?
Yes, they are the same seeds you used to put “hair” on your chia pet when you were a kid (I found that little factoid interesting), but here is the skinny on Chia seeds.
Chia seeds are an excellent source of omega-3 fatty acids, antioxidants, iron, and calcium and considered “one of the healthiest food on the planet.”
Chia seeds contain very few calories (about 100 per ounce), and provide numerous health benefits. Healthline.com details 11 chia seed benefits here.
What is Monk fruit sweetener?
Great question! I was like “Monk what??” the first time I read about Monk fruit. Monk fruit sweetener is made from the extract of the monk fruit found in Southeast Asia. Monk fruit is 100 – 250 times sweeter than sugar (a little goes a long way) and – catch this – has zero calories or carbs.
What are some health benefits of almond milk?
Almond milk is made from the mixing of almonds and water. The solids are strained out. Many brands are enriched with vitamins and minerals such as Vitamin D.
When using almond milk, it’s important that you look for unsweetened almond milk. The unsweetened version does not raise blood sugar, making it more suitable for those with diabetes.
Almond milk is also low carb (1.5 grams / cup) and is dairy-free making it a better choice for those who are on a low carb diet or lactose intolerant.
Is Monk fruit sweetener safe?
Yes, the Food and Drug Administration regards monk fruit as safe with no side effects. You can read more about monk fruit here along with a great comparison with stevia.
Is flax meal healthy?
Flax has been cultivated and used in medicine for centuries. Flax seeds are rich in vitamins, nutrients, healthy fats, and proteins. Studies have shown flaxseed to help prevent cancer, diabetes, heart disease, and stroke.
Flax meal is made from ground flax seeds. The flax meal is a bit easier to digest and works better in our recipe than the flax seeds.
What is noatmeal?
As the name suggests and we mentioned above, noatmeal or no-oatmeal has the flavor and texture of traditional oatmeal without the cards. The combination of ground flax, coconut flakes, almond flour, and chia seeds provides a great lookalike oatmeal.
Can you eat oatmeal on Keto Diet?
The short answer is “no.” The longer answer is “nooooo.” You get my point, right? Traditional oatmeal is made from oats, hence the name. Oats are derived from grains and thus not suitable for a keto diet. That’s why our low carb noatmeal is great for those on a keto diet.
Can you eat oatmeal on a low carb diet?
Because oatmeal is roughly 50 – 60 g of carbs (per serving), it is really not considered suitable for a low carb diet. That’s why my noatmeal is so great. You get the texture of oatmeal without the carbs.
Can you reheat this Oatmeal in Microwave?
You certainly can! I actually did the other morning. I made a bowl of my low carb noatmeal oatmeal the night before, stuck it in the fridge, and heated it up in the microwave for 45 seconds or so the next morning. I added some toppings (blueberries and raspberries) after heating.
If you find that the oatmeal has thickened too much, just add a bit of almond milk to it to cream it up some.
I really hope you like our Low Carb Oatmeal recipe. It’s a simple and healthy solution to those hectic mornings.
If you liked this recipe let me know by leaving a comment. I’d love to hear from you!
Anne
Try some of my other low carb and keto recipes:
Hi. I’m Anne and I’m happy to share with you my easy, family friendly recipes. I’ve been cooking for my family for 30 years, and what I’ve learned is that most busy families appreciate easy, homemade meals. Now that the kids are grown, my passion is creating and sharing flavorful food for you and your family to enjoy as well. If you ever have any questions, feel free to send me an email at