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Quick Keto Oatmeal

4.7 stars, average of 380 ratings

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If you miss your morning porridge, this is the recipe you should try! As many of you requested, I'm sharing a quick low-carb breakfast meal that doesn't use eggs. Just like many other recipes on my blog, it uses chia seeds which are low in carbs and a great source of healthy fats.

Although I've tried other ingredients such as flaxmeal, I prefer the neutral taste of chia seeds. Adding flaked coconut and almonds give this porridge the right crunch and flavour. As you get used to low-carb eating, your palate will change and you won't be craving sweets. You can adjust the sweeteners in this recipe to suit your taste or skip them altogether. The main reason I use two sweeteners in most of my recipes is that a combination of more sweeteners mask the aftertaste of some of them.

Note: This meal is based on Faux keto oatmeal which is a recipe I've created for the KetoDiet App.

Hands-on Overall

Allergy information for Quick Keto Oatmeal

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving)

Net carbs5 grams
Protein9.4 grams
Fat30.4 grams
Calories360 kcal
Calories from carbs 6%, protein 11%, fat 83%
Total carbs15 gramsFiber10 gramsSugars2.3 gramsSaturated fat18.5 gramsSodium21 mg(1% RDA)Magnesium69 mg(17% RDA)Potassium311 mg(16% EMR)

Ingredients (makes 2 servings)


  1. To bring in more flavour, toast the flaked coconut and almonds on a dry pan for 2-3 minutes or until fragrant while stirring. Place all the dry ingredients into a bowl: chia seeds, flaked almonds and coconut, shredded coconut and Erythritol. Keep some flaked coconut and almonds for topping. Add the coconut milk and water. You can use hot or cold water depending on how you like to eat your oatmeal. Quick Keto Oatmeal
  2. Add vanilla extract, and optionally add stevia. Quick Keto Oatmeal
  3. Mix until well combined. Let it sit for 5-10 minutes (10-15 if using cold water). Quick Keto Oatmeal
  4. Optionally, top with fresh or frozen berries. Quick Keto Oatmeal
  5. Enjoy immediately or store in the fridge for up to 3 days. Quick Keto Oatmeal

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Chia seeds
0.8 g3.2 g5.1 g82 kcal
Coconut, dried, desiccated, shredded (organic, unsweetened)
0.7 g1.9 g1.2 g31 kcal
Almonds, nuts (flaked)
0.7 g2.5 g5.6 g63 kcal
Coconut chips, unsweetened (dried, flaked coconut)
0.7 g0.7 g6.5 g66 kcal
Vanilla Extract, homemade (KetoDiet blog)
0 g0 g0 g4 kcal
Coconut milk (full-fat, unsweetened)
1.6 g1.1 g12.1 g111 kcal
Water, still
0 g0 g0 g0 kcal
Erythritol (natural low-carb sweetener)
0.5 g0 g0 g2 kcal
Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener)
0 g0 g0 g0 kcal
Total per serving
5 g9.4 g30.4 g360 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

Let us know what you think, rate this recipe!

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Comments (53)

You Rea;;y Should Not call this OATMEAL since there are no oats in it. I'm being picky I know but it is misleading.

Hi Ron, I appreciate your feedback. There are keto cakes, bread, pies, pasta, and even sugar cones (with no sugar). As you may understand, this post is optimized for discoverability. If someone searches for "keto oatmeal", they have to be able to find this recipe, otherwise the whole point of creating an alternative and helping people follow a low-carb diet defies its purpose 😉 Creating new names no one uses would mean that no one finds the recipe.

Thank you so much for this great recipe! It is so satisfying and filling. Perfect for a cold day. I love your recipes. Thank you for all you do to help us eat healthily with such delicious dishes!

Thank you for your lovely feedback!

Wow--this was delicious!  I used the heavy cream & macadamia milk for the liquids and topped it off with some sliced strawberries.  It's so nice to have a breakfast meal that doesn't use eggs!  It's a definite keeper.

Thank you Jean! I still have to try macadamia milk! I only tasted cashew, hazelnut and almond milk as I can't find a sugar-free option where I live. I may just make my own 😊

I dont understand because i though that chia seeds are highin carbs.  When i google says 12grams of carbs for 1oz.  Im on keto diet and love this recipe but scared that the carbs are to high.  Confused...

Hi Melanie, chia seeds are low in net carbs and high in fibre. For more information: Total Carbs or Net Carbs: What Really Counts?

This recipe is amazing and delicious. I top with cinnamon and flax
. I make the night before and eat it cold. A fast easy breakfast.i make a double batch so I have no fuss breakfast all werk

Thank you for your lovely feedback!

This was delicious! This was the first time I’d ever eaten chia seeds. I used about 1 1/2 tablespoons of swerve and no stevia and it was just sweet enough for me. I would eat this for dessert, and probably will! Thank you for sharing.

I'm glad you enjoyed! 😊

This is amazing! Thanks for sharing.  I am sure that you have the nutritional info correct, relax and enjoy the yummy food 😋

So I loved this recipe and even added some flax seed to it as well 😊 The only thing that has me kind of sad is that I am calculating this as 10 g of net carbs per serving 😞 I calculated in MFP...BUT I also went through and made sure that all the carbs and fibers were on point with my ingredients. I am using pretty run of the mill ingredients but would love suggestions on how to save carbs from here.

I'm glad you liked it! 😊 Keep in mind that some apps, including MFP, use crowd sourcing (data generated by users that are not verified). We use only verified sources so our nutrition facts are always accurate. To ensure the data is correct, you'd need to compare them to the USDA database, not to other online sources, or even what products list on their labels (brands are not obliged to display accurate nutrition facts in all cases).

Your nutritionals are off. The below is calculated based on USDA data:
ingredient    weight  net cho  pro    fat    kcal
chia seeds    32    9.2    5.3    9.8    156
shredded coconut  20    1.5    1.4    12.9    132
flaked coconut  20    1.5    1.4    12.9    132
coconut milk,    120    3.0    3.0    21.0    225
nuts, almonds    20    1.8    4.2    10.0    116
SUM          17.0    15.3    66.6    760.3

Hi Jay, what you listed is values per 2 servings together (you need to divide that by two to get one serving). We actually use the USDA database to calculate all nutrition facts and I suspect that the small differences may be caused by a different brand of coconut milk (you may have used a thicker canned coconut milk but I used liquid coconut milk, Aroy-D).

Hi! This stuff is delicious! I was skeptical at first because the chia seeds look.... weird. LOL. It says this is for two servings but it seems for myself it'll be more like 4 servings. How long do you think I can put in the fridge?

Thank you! You can definitely make it 4, it depends how hungry you feel in the morning 😊 I'd keep it in the fridge for up to 3 days, maybe even 5, and ideally, in an airtight container.

This is awesome!  I sure missed my morning bowl of hot oatmeal.  I used toasted pecans and coconut, then mixed in a bit of your maple syrup and topped with cream. Good stuff!

Thank you! I recently started using hulled hemp seeds - they are a great addition to this recipe 😊

What's in the cup in the first picture (right hand corner top) It looks so good! Also...can't wait to try this recipe. Thanks!

That's coffee with whipped cream (made in iSi whipper) 😊

What is the calories per serve??

Hi Gem, this is listed as "kcal" in the nutrition facts table.

I am looking forward to making this for breakfast tomorrow. But I don't have any flaked almonds. I do have LOTS of pecans. Would chopped pecans be a acceptable alternative?

Yes, pecans sound great too! Any nuts or seeds will work 😊

I love this recipe, but the calories per serving is 2x what is listed in the recipe and I feel so misled! Shame on you for posting lies, but it's delicious.

You are wrong Lori and I find your comment quite rude. This recipe makes 2 servings and nutrition facts are always calculated per one serving. I'm not a liar and you should read what the recipe says.

I just did the macros of this recipe on Fitnesspall  and the total carbs were 68 minus fibre of 57 . I don't understand why this is so different. The carbs of chai seeds are 28 for 1/4 cup with fibre of 24.Where do you get your info from? Love the site and love your recipes.

Hi Christine, keep in mind that my fitness pal uses "user-generated" database that is not very accurate and contains duplicates and inaccurate entries. Nutrition facts for this recipe are based on the USDA database which is very accurate and we also use in the KetoDiet App.

I can't actually find this recipe in the app!

The recipe that is in the App is called "Faux keto oatmeal" and you can find it in the Meals tab (it's not in the Starter package but as part of the "Extra low-carb package" together with 26 more recipes). You can use both the recipe in the Meals tab and this recipe found in the Integrated Blog tab - last tab on the App. They are similar but not the same. Hope this helps!

Just made this, so glad I found your site, bought the ipad app this morning. This is so good, really really good.

Thank you Helen!! 😊

This was fantastic! I made homemade Brazil Nut Milk and it worked perfectly with this recipe! Love the portion size, kept me well full until lunch

Love the idea of using brazil nut milk - perfect for extra selenium! 😊

this looks so tasty my mouth is watering just looking at it! can't wait to give it a try 😊 thanks for sharing Martin!

Thank you, hope you like it! 😊

Is it OK to replace almond milk with soya milk? ? I don't come across soya milk being used in recipes.. is it keto?

Thanks you! I'd personally avoid soy milk due to it's the several negative and potentially negative health effects (e.g. soy contains endocrine disruptors and bad for hormone balance, thyroid and male reproductive health). Fermented soy products are ok in small quantities and may actually have beneficial health effects.

Oh really. . Thanks dear its good information.  I had replaced the normal milk to soy milk around 9 months back thinking it was a healthier choice to have at home from being on keto for myself and generally for hubby too. I'm going to switch to almond/coconut now. what brand of almond would you recommend. .? Is the original the best or the flavoured ones are ok too  (I doubt the sugar though) thanks xx

Looooove it 😊 can't wait to try it in the morning

I have been looking for an oatmeal alternative! I just started the challenge and oatmeal is something that I frequently have for breakfast! Now I won't even miss it! Thanks so much

Thank you Lisa, hope you like it! 😊

Hi Martina, the oatmeal from the ketodiet app is my favorite breakfast meal and so is the granola. I just wanted to say Thank You!!!!!

Thank you Sarah, I really appreciate that!

Just made it with some cinnamon (had no vanilla) and used just stevia and toasted coconut and almonds. Have to say the toasting makes a big difference! It's almost like the real thing.... actually even better! 😊

That was quick! 😊 Glad you liked it!

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