low carb oatmeal

Low Carb Oatmeal Recipe: A Nutritious Start to Your Day

Low Carb Oatmeal Creations for Every Taste

What Is the Recipe for Low Carb Oatmeal?

🥣 LOW CARB OATMEAL RECIPE: Mix ground flaxseed, chia seeds, hemp hearts and unsweetened almond milk or coconut milk. Add brown sugar substitute and a low-carb sweetener. Heat on the stovetop until thickened. Top with nuts and enjoy!

Low carb oatmeal is a simple twist on the classic oatmeal that swaps out traditional oats for low-carb ingredients.

Instead of using carb-heavy oats, it relies on options like chia seeds, flaxseeds, coconut flour, and even hemp hearts to create a similar texture and taste without the extra carbs.

Variations like chia seed oatmeal, coconut flour porridge, or almond flour “oatmeal” offer the same warmth and comfort with fewer carbs.

In this guide, we’ll break down what low carb oatmeal is, show you how to make it keto-friendly, and walk you through the steps to prepare a delicious bowl.

Plus, we’ll share tips, serving ideas, and storage advice, and answer some common questions about this low-carb breakfast option.

A bowl of oatmeal topped with fresh raspberries, blueberries, and chopped almonds, placed on a checkered napkin with a wooden spoon beside it
A bowl of oatmeal topped with fresh raspberries, blueberries, and chopped almonds, placed on a checkered napkin with a wooden spoon beside it

Table of Contents:

What Is Oatmeal?

A bowl of oatmeal topped with dried fruits and nuts, accompanied by a glass of milk, orange juice, bananas, and honey on a wooden table
A bowl of oatmeal topped with dried fruits and nuts, accompanied by a glass of milk, orange juice, bananas, and honey on a wooden table

Oatmeal is a popular breakfast made from oats, a type of whole grain that is cooked in water or milk to create a warm, creamy porridge.

It has a mild, nutty flavor and a smooth, hearty texture that many people find comforting and filling.

Traditional oatmeal is known for being rich in carbohydrates, especially complex carbs, which provide a slow release of energy throughout the morning.

It’s also a good source of fiber, particularly beta-glucan, which helps with digestion and can lower cholesterol levels.

Oatmeal is often enjoyed with various toppings like fruits, nuts, and sweeteners, making it versatile and easy to customize.

However, for those on low-carb or keto diets, traditional oatmeal’s high-carb content can be a drawback, leading to the need for low-carb alternatives.

Is Oatmeal Keto-Friendly?

A bowl of acai topped with banana slices and oatmeal, placed on a dark cloth with a wooden spoon beside it
A bowl of acai topped with banana slices and oatmeal, placed on a dark cloth with a wooden spoon beside it

Traditional oatmeal, made from whole oats, is not considered keto-friendly due to its high carbohydrate content.

A typical serving of oatmeal contains around 27 grams of carbs, which can quickly exceed the daily carb limit of a keto diet, usually set between 20 to 50 grams.

The keto diet focuses on low-carb, high-fat foods to maintain ketosis, a state where the body burns fat for energy instead of carbs.

However, there are low-carb alternatives to traditional oatmeal that can fit within a keto diet.

These versions replace oats with ingredients like chia seeds, flaxseeds, and almond flour, which are low in carbs and high in healthy fats and fiber.

These swaps help keep carb counts low while still offering the comforting texture and warmth of a classic bowl of keto oatmeal.

Ingredients to Prepare

A bowl of oatmeal topped with fresh strawberry slices and almonds, served with honey, milk, and whole strawberries on the side
A bowl of oatmeal topped with fresh strawberry slices and almonds, served with honey, milk, and whole strawberries on the side

Making low carb oatmeal at home is easy and allows you to control the quality of ingredients.

Here’s what you’ll need:

  • Ground Flaxseed: Packed with fiber and omega-3 fatty acids, ground flaxseed gives the oatmeal a nutty flavor and a slightly thicker consistency, making it a great low-carb substitute for traditional oats.
  • Brown Sugar Substitute: This low-carb sweetener mimics the taste of brown sugar without the extra carbs. It adds a touch of sweetness to balance the earthy flavors.
  • Chia Seeds: Rich in fiber and essential nutrients, chia seeds help thicken the oatmeal while also providing a slightly crunchy texture. They expand when soaked, creating a satisfying, pudding-like consistency.
  • Coconut Milk: Adds a creamy texture and unsweetened coconut milk flavor to the oatmeal. Its high-fat content keeps the dish low in carbs while enhancing the richness and mouthfeel.
  • Hemp Hearts: Soft and nutty, hemp hearts add a burst of protein and healthy fats. They complement the other ingredients and create a balanced, satisfying dish.

These ingredients work together to create a hearty, delicious, and low-carb oatmeal alternative.

Ingredient Measurement

A bowl of oatmeal mixed with raisins placed on a marble surface, with a spoonful of oats and raisins resting beside it
A bowl of oatmeal mixed with raisins placed on a marble surface, with a spoonful of oats and raisins resting beside it

To ensure the best consistency and taste, use these measurements:

  • 2 tablespoons of ground flaxseed
  • 2 tablespoons of brown sugar substitute
  • 1 tablespoon of chia seeds
  • 1 ½ cups of coconut milk
  • ½ cup of hemp hearts

Optional toppings: a handful of berries, nuts, or seeds

Equipment You’ll Need

Here’s a quick rundown of the kitchen tools you’ll need:

  • Large mixing bowl
  • Microwave
  • Small saucepan
  • Whisk

How to Make Low Carb Oatmeal

A bowl of oatmeal topped with raspberries, blueberries, and chopped almonds, placed on a wooden table with a wooden spoon beside it
A bowl of oatmeal topped with raspberries, blueberries, and chopped almonds, placed on a wooden table with a wooden spoon beside it

Making low-carb oatmeal is straightforward and perfect for anyone looking to enjoy a hearty, satisfying breakfast without the carbs.

You’ll only need a few simple ingredients to whip up a bowl. Now, let’s break down the steps to create this delicious dish.

Step 1: Mix the Ingredients

  • Combine all the ingredients in a large mixing bowl.
  • Place the bowl in the refrigerator for about 4 hours to let the mixture thicken until it reaches a creamy, overnight oats-like consistency.

Step 2: Adjust the Consistency

  • If the mixture becomes too thick after chilling, stir in a bit more milk to reach your desired consistency.

Step 3: Heat and Serve

  • Warm the mixture in the microwave for 30-40 seconds, or until it’s heated through.
  • Alternatively, you can enjoy it cold, like overnight oats. Add your favorite toppings and serve immediately.

Low Carb Oatmeal Nutrition

A bowl of granola with milk and blueberries, accompanied by a glass of orange juice and a cup of black coffee on a wooden table
A bowl of granola with milk and blueberries, accompanied by a glass of orange juice and a cup of black coffee on a wooden table

Low carb oatmeal offers a nutritious twist on traditional oatmeal, perfect for those monitoring their carbohydrate intake.

It typically includes ingredients like chia seeds or flaxseeds, which boost fiber and healthy fats while minimizing carbs.

This alternative provides sustained energy and keeps you full longer, all without the typical carb load of regular oatmeal. Ideal for a balanced, low carb keto diet.

  • Calories: 191 kcal
  • Total fats: 15 grams
  • Net carbs: 1 gram
  • Protein: 11 grams

These values can vary depending on the specific ingredients and their quantities. But generally, this oatmeal is a low-calorie, nutrient-dense meal that fits perfectly into a keto or low-carb diet.

Expert Tips for Perfecting Your Low Carb Oatmeal

A wooden bowl of oatmeal topped with fresh raspberries, blueberries, and strawberries, placed on a light cloth with two wooden spoons filled with oats beside it
A wooden bowl of oatmeal topped with fresh raspberries, blueberries, and strawberries, placed on a light cloth with two wooden spoons filled with oats beside it

Here are some expert tips for making delicious low carb oatmeal:

  • Choose Low-Carb Oats Alternatives: Traditional oats are high in carbs, so opt for alternatives like chia seeds, flaxseeds, or hemp hearts. These ingredients provide a similar texture and nutritional boost with fewer carbs.
  • Use Unsweetened Almond Milk: To keep the carb count low, use unsweetened almond milk or another low-carb milk alternative. This adds creaminess without the extra carbs.
  • Incorporate Protein: Add a scoop of protein powder or Greek yogurt to your low-carb oatmeal to increase the protein content, making it more filling and balanced.
  • Add Flavor with Spices: Enhance the taste of your oatmeal with spices like cinnamon, nutmeg, or vanilla extract. These add flavor without adding carbs.
  • Include Low-Carb Fruits: For natural sweetness, incorporate low-carb fruits like berries. They provide antioxidants and flavor without significantly increasing the carb count.
  • Sweeten with Stevia or Erythritol: If you need a bit of sweetness, use natural low-carb sweeteners like stevia or erythritol. They won’t spike your blood sugar levels.
  • Cook with Coconut Oil: For added richness and a touch of flavor, consider cooking your oatmeal with coconut oil. It’s a great source of healthy fats and keeps the carb count low.
  • Add Nuts and Seeds: Top your oatmeal with a handful of nuts or seeds, like almonds or pumpkin seeds, for added texture, flavor, and a boost of healthy fats.
  • Experiment with Texture: Adjust the texture by blending or processing your base ingredients if you prefer a smoother consistency. This can help mimic the traditional oatmeal experience.
  • Pre-Cook and Store: Prepare your low-carb oatmeal in advance and store it in the fridge for quick, easy breakfasts. Just reheat and add your favorite toppings in the morning.

These tips will help you create a satisfying and nutritious low-carb oatmeal that aligns with your dietary goals. 

Try adding sugar-free maple syrup, chopped pecans, coconut cream, chocolate peanut butter, flaxseed meal, or sugar-free chocolate chips for extra flavor and variety.

Serving and Pairing Ideas

A bowl of granola oatmeal with yogurt and raspberries, accompanied by a wooden spoon filled with granola, placed on a dark wooden surface
A bowl of granola oatmeal with yogurt and raspberries, accompanied by a wooden spoon filled with granola, placed on a dark wooden surface

Here are a few serving and pairing ideas for your perfect low carb oatmeal:

Serving Ideas

  • Classic Breakfast Bowl: Top your low carb oatmeal with a dollop of Greek yogurt and a sprinkle of chia seeds for extra protein and texture.
  • Nutty Delight: Add a handful of toasted nuts like almonds or walnuts for a satisfying crunch and a boost of healthy fats.
  • Berry Bliss: Incorporate fresh or frozen berries such as blueberries or raspberries for a touch of sweetness and a dose of antioxidants.
  • Savory Twist: Mix in a scrambled egg or some avocado slices for a savory option that’s still low in carbs.
  • Sweet and Spicy: Enhance the flavor with a dash of cinnamon and a few drops of vanilla extract for a comforting, sweet aroma.

Pairing Ideas

  • Low Carb Smoothie: Pair your oatmeal with a green smoothie made from spinach, avocado, and unsweetened almond milk for a balanced meal.
  • Herbal Tea: Complement your breakfast with a cup of herbal tea, like chamomile or peppermint, which can aid in digestion and provide a calming effect.
  • Fresh Fruit: Enjoy a small serving of low-carb fruits such as strawberries or blackberries on the side to keep the carb count in check.
  • Cheese: A slice of cheddar or a few cubes of feta cheese can add a savory contrast to the mild taste of oatmeal.
  • Nuts and Seeds: Pair with a small handful of sunflower seeds or pumpkin seeds for an added crunch and extra nutrients.

How to Store Low Carb Oatmeal

A bowl of yogurt topped with oatmeal and dried fruits, placed on a burlap surface with a wooden spoon beside it
A bowl of yogurt topped with oatmeal and dried fruits, placed on a burlap surface with a wooden spoon beside it

To keep your low carb oatmeal fresh, store any leftovers in an airtight container in the refrigerator.

It will stay good for up to 3 days. If the oatmeal thickens too much after cooling, simply add a splash of almond milk or water when reheating to restore its creamy texture.

You can reheat it in the microwave for 1-2 minutes, stirring halfway through, or on the stovetop over low heat. Be sure to stir frequently to prevent sticking.

If you plan to store it for longer, consider freezing individual portions. Transfer the cooled oatmeal to freezer-safe containers or bags, and it can be frozen for up to 2 months.

When ready to eat, thaw in the refrigerator overnight and reheat as usual. This makes meal prep easy and ensures you always have a quick, low-carb breakfast on hand.

More Keto Recipes You Can Make at Home

Looking for more keto-friendly recipes? If you enjoyed this keto oatmeal recipe, check out these other keto dishes:

Frequently Asked Questions

What Is the Low-Carb Substitute of Oats?

Chia seeds, flaxseeds, and coconut flour are excellent low-carb substitutes for oats. Chia seeds, hemp seeds, and flaxseeds provide a similar texture and are high in fiber, while coconut flour adds a slight sweetness. These alternatives keep the carb count low while offering a nutritious, hearty base for your oatmeal.

Does Oatmeal Spike Blood Sugar?

Traditional oatmeal can cause a spike in blood sugar due to its high carbohydrate content. The carbohydrates in oats are quickly converted into glucose or gluten free, leading to increased blood sugar levels. 

In contrast, low carb oatmeal alternatives with chia seeds and flaxseeds have a minimal impact on blood sugar, making them a better choice for managing glucose levels.

Can You Eat Oatmeal Every Day?

Yes, you can enjoy oatmeal daily if it’s part of a balanced diet. However, traditional oatmeal may not be suitable for those on low-carb or keto diets due to its high carbohydrate content.

Low carb oatmeal alternatives, made with chia seeds or flaxseeds, are a great option for daily consumption while keeping carb intake in check.

Final Thoughts

Low carb oatmeal offers a satisfying and nutritious alternative to traditional oatmeal, making it a great choice for those following a keto or low-carb diet.

By substituting oats with ingredients like chia seeds, flaxseeds, and coconut flour, you can enjoy a warm and comforting breakfast without the high carb content.

We’ve covered how to make it, store it, and pair it with other dishes to maximize its benefits.

If you’re eager to try more keto-friendly recipes or want to explore other meal ideas, visit our website for more delicious options. Happy cooking!