Say Goodbye to Oatmeal with These Keto-Friendly Alternatives
Is Oatmeal Really Keto?
❎ NO! – Oatmeal is not keto friendly because it contains high amounts of carbohydrates. However, there are various oatmeal alternatives for breakfast which you can safely consume while on keto.
If you’re a fan of oatmeal and are currently on the keto diet, you may be concerned about whether this breakfast item can still be part of your routine.
But is oatmeal keto friendly? Well, oatmeal is high in carbs, so it does not fit into the low-carb and high-fat lifestyle of a ketogenic diet. But don’t lose hope! There are countless tasty alternatives to keep cravings at bay without compromising your commitment to the ketogenic plan.
In this blog post, we’ll explain why regular oatmeal isn’t keto-friendly and offer some delicious alternatives that are just as tasty. We will also include a bonus recipe for the perfect low-carb oatmeal dish so that you can indulge while still keeping on track with your goals.
Let’s get started exploring these yummy breakfast options!
Table of Contents
- What Is Oatmeal?
- Is Oatmeal Keto Friendly?
- How to Incorporate Oatmeal Into a Keto Diet? How to Make Your Oatmeal Keto-Friendly?
- Keto Oatmeal Recipe
- Keto-Friendly Oatmeal Alternatives
- Frequently Asked Questions
- Final Thoughts
What Is Oatmeal?
Oatmeal is a timeless breakfast staple that has been delighting taste buds for centuries. This creamy and chewy meal, made from ground oats, provides you with an array of vitamins, minerals, and fiber to fill your body with nourishment.
Not only can it be served in different ways, from porridge to bars, but it’s also incredibly versatile as you have the freedom to customize your oatmeal dish with fresh fruit, nuts, and seeds.
Oatmeal Nutrition Facts
Gaining an accurate grasp of the nutritional value oatmeal offers is crucial to making informed decisions about what we consume, especially for those adhering to a particular diet such as keto.
That said, take a look at the nutritional content of oatmeal per serving:
- Calories: 95 kcal
- Total fat: 3 grams
- Total carbs: 27 grams
- Fiber: 4 grams
- Net carbs: 23 grams
- Protein: 1 gram
Oatmeal contains a considerable 23 grams of net carbs per serving, making it difficult to incorporate into diets like keto that feature low-carb intake.
Health Benefits of Oatmeal
Oatmeal provides the foundation for a balanced, wholesome breakfast, yet its advantages extend far beyond that. From boosting heart health to facilitating digestion, oatmeal is an incredibly nutritious food with a variety of potential benefits to offer.
Here are the health benefits of oatmeal:
- High in fiber: Oatmeal is a powerhouse of nutrition, offering both soluble and insoluble fiber that can help improve digestion as well as lower cholesterol levels.
- Rich in vitamins and minerals: Oatmeal is a powerhouse of essential vitamins and minerals, such as thiamin, magnesium, phosphorus, zinc, and iron. This nutritious breakfast choice provides your body with the important nutrients it needs to keep you energized throughout the day.
- May lower blood sugar levels: Oatmeal is packed with beta-glucan, a soluble fiber that can help balance blood sugar levels and increase insulin sensitivity.
- May lower the risk of heart disease: Oatmeal is an excellent source of fiber, antioxidants, and healthy fats which can help to decrease cholesterol levels, reduce inflammation, and promote better heart health.
- Can aid in weight management: Oatmeal is a high-fiber, low-calorie food that can help you stay feeling fuller for longer while potentially aiding in weight loss or weight management.
- May reduce the risk of certain cancers: With its abundant fibers and antioxidants, oatmeal may serve as a protective measure against certain types of cancer.
- Can improve skin health: Oatmeal can be topically applied to calm irritated or dry skin. Plus, the nutrients present in oatmeal may boost skin health from deep within.
Oatmeal can bring a multitude of health advantages to your diet. Hot or cold, sweet or savory, it is an incredibly versatile component that provides both nutrition and delight in any meal.
Is Oatmeal Keto Friendly?
Although oatmeal is a nutritious food choice, those following the low-carb, high-fat diet of keto may need to look elsewhere when it comes time for breakfast.
A single serving can contain up to 23 grams of net carbs and staying in a metabolic state called ketosis requires limiting carbohydrate intake. Hence, like oat milk, oatmeal is not keto-friendly.
Yet this doesn’t have to mean an end to oats! With some experimentation and creativity, you can still enjoy hearty breakfasts that fit into your lifestyle rather than having them conflict with it.
How to Incorporate Oatmeal Into a Keto Diet? How to Make Your Oatmeal Keto-Friendly?
For keto dieters, oatmeal may seem like an unattainable breakfast option. But with just a few adjustments, you can easily turn it into a delicious low-carb oatmeal!
Start off by swapping traditional oats for healthier alternatives, such as hemp seeds or flax seed meal, both of which offer similar textures and flavors but are far lower in carbohydrates.
Give your keto oatmeal an extra nutritional boost by adding a few healthy fats like nuts, almond butter, and unsweetened almond milk. You can easily do this with overnight oats.
To sweeten, substitute sugar with natural alternatives like stevia or monk fruit extract, both of which are low-carb and just as delicious!
With a little bit of ingenuity and the correct ingredients, you can enjoy a warm bowlful of keto oatmeal that will help keep you on track to reach all your dietary objectives.
Some even add coconut flour, almond flour, and protein powder to their keto oatmeal recipe.
Keto Oatmeal Recipe
Searching for a healthy breakfast that is low-carb but still nourishing and filling? This keto oatmeal recipe has you covered!
This tasty dish substitutes traditional oatmeal with seeds, making it an ideal source of healthy fats and fiber while maintaining the classic texture we all love.
Ingredients:
- 1 tablespoon flaxseeds
- ½ tablespoon chia seeds
- ¼ cup hemp seeds
- ½ cup coconut milk or coconut cream
- 1 tablespoon monk fruit sweetener
- 1 pinch sea salt
Instructions:
- In a small saucepan, combine flaxseeds, chia seeds, and hemp seeds, then stir together until everything is blended.
- Gradually pour in cream or milk and salt, then whisk vigorously until the mixture is smooth.
- Let it simmer for several minutes until you notice the mixture becoming thicker.
- Looking for a quicker cooking method? You can always use your microwave! Grab a bowl that’s safe to use in the microwave and pour in your ingredients. Then, heat it up for 1-2 minutes until everything thickens up nicely.
- For a final touch, add in your favorite toppings and serve right away!
Keto-Friendly Oatmeal Alternatives
Navigating a ketogenic diet may be tricky, especially when it comes to breakfast. Fortunately, there are plenty of low-carb options that make for equally delicious and fulfilling morning meals, perfect for those who miss having oatmeal!
Chia Pudding
Start your day off right with a delectable and nourishing chia pudding breakfast. Combining chia seeds, coconut milk, and an array of savory toppings create a creamy delight that’s full of fiber, protein, and healthy fats.
The velvety texture combined with the nutty flavor makes this dish truly irresistible. It will quickly become one of your favorite breakfasts!
Keto Granola
Keto granola is a crunchy and delicious breakfast treat designed for those following the low-carb lifestyle. This delightful blend of nuts, seeds, and coconut flakes offers an earthy flavor that will tantalize your taste buds without compromising their health goals!
Keto Smoothie Bowl
Start your morning off right with a creamy, nutritious keto smoothie bowl. Crafted with only low-carb ingredients like coconut milk or almond milk, avocado, and fresh berries to provide healthy fats and protein that will keep you feeling full all day long.
Not only is this delightful breakfast option nourishing for your body, but its vibrant colors and fruity flavor also make it an absolute delight to wake up to!
Scrambled Egg & Avocado
If you’re looking for a tasty breakfast that’s low in carbs, scrambled eggs and avocado are a perfect choice!
The creaminess of the avocados pairs wonderfully with fluffy scrambled eggs, providing high amounts of protein as well as healthy fats to fuel your morning. Plus, its rich buttery flavor makes it one delicious meal that will keep you feeling full and energized all day long.
Egg Bites
For those looking for a low-carb, protein-packed breakfast that’s easy to take on the go, egg bites are an ideal option.
Generously filled with fluffy eggs and flavorful toppings like cheese, bacon, and veggies, these delicious and bite-size treats will keep you satisfied no matter where your morning takes you!
Spinach Omelette
Low in carbs yet rich in protein, the spinach omelette is filled with healthy greens for an appetizing and energizing start. Its fluffy texture combines perfectly with its savory flavor, making it ideal for those who are looking to add some excitement to their morning routine.
Frequently Asked Questions
Can I Have Quaker Oats on Keto?
Quaker Oats is not a suitable choice for those following a strict low-carb diet since they contain too many carbohydrates. A half cup contains 23 grams of net carbs, which almost surpasses the recommended daily limit.
Instead, opt for rich-fat and low-carb alternatives, including eggs, bacon, avocado or chia seeds, flaxseeds, or hemp seeds to enjoy a nutritious breakfast without consuming too many carbs.
What Oatmeal Is Keto Friendly?
For a low-carb breakfast, try making oatmeal alternatives using ingredients like flaxseed meal, chia seeds, or hemp seeds. If you’re looking for something more convenient and faster to make, there are now brands offering keto hot cereals made from low-carb ingredients!
Final Thoughts
While oatmeal may offer some beneficial qualities such as providing fiber and reducing cholesterol, it’s not the best choice to include in your keto diet due to its high carb content. Fear not! There are plenty of yummy alternatives that both abide by this dietary plan and can give you a nutrition boost.
Try incorporating eggs, avocado, nuts, or seeds into your meals for an array of health-promoting fats with minimal carbs. Eating the right food choices on a keto diet not only supports your desired outcome but also provides you with essential nutrients to maintain energy and satisfaction.
With mindful decisions to limit carbohydrates, you can reach your health objectives while following this lifestyle.
If our blog has given insight into whether oatmeal is keto-friendly, check out more content from us!