Low Carb Oatmeal Recipe

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.

 

Why You'll Love This

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.

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!

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.

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. 

Easy Make-Ahead Low Carb Breakfast

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 

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

¼ cup Chia seeds

¼ cup Unsweetened coconut flakes

½ cup Unsweetened almond milk

¾ cup Water

¼ cup Almond flour

1 ½ tablespoon Flax meal

1 tablespoon Almond slivers

1 tablespoon Chopped walnuts

1 tablespoon Raspberries

1 tablespoon Blueberries

1 ½ tablespoon Monk fruit sweetener

Directions Step by Step

Mix all the ingredients in a medium-sized saucepot.

Place on medium heat and stir frequently.

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.  Once you get the desired consistency, remove from heat.  Once removed from heat, place in a bowl and add desired toppings.

Frequently Asked Questions

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 are 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's article 11 proven health benefits of chia seed is an interesting read.

How Long will Low Carb Oatmeal Last in the Fridge?

Store any leftovers in airtight containers in the refrigerator for up to 3 days. I prefer to use BPA-free glass containers with locking lids.  Check out this 18-piece set of glass food storage containers with locking lids from Bayco, available now on Amazon.

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.

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.

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. 

If you find that the oatmeal has thickened too much, just add a bit of almond milk to it to cream it up some. 

Try some of my other low carb and keto recipes:

Hearty Low Carb Keto Chili

Low Carb Keto Jambalaya

Low Carb Stuffed Bell Peppers

Baked Egg in Avocado with Bacon and Cheese

If you make this recipe, please leave me a comment below and let me know how it turned it.

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Recipe

Notes:  Different brands will vary on the net carbs so keep that in mind.  For the most part, they should be fairly close.  Use a site like HappyForks.com, MyFitnessPal.com, or FatSecret.com to figure out this information based on the brands or ingredients you used.  

Now the legal stuff (because my mama didn’t raise a fool):  Please note that I am not a medical or nutritional professional.  I am simply sharing my personal favorite recipes on this blog.  Please consult with your physician before starting any diet or exercise program.  I provide net carb information for my low carb recipes simply as a courtesy to my readers.  I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.