Quick Keto Oatmeal

Quick Keto OatmealPin recipeFollow us 46.4k

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 it altogether.

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

Hands-onOverall

Nutritional values (per serving)

5 grams 10.5 grams 9.4 grams 30.4 grams 18.5 grams 359 calories
Total Carbs15.5grams
Fiber10.5grams
Net Carbs5grams
Protein9.4grams
Fat30.4grams
of which Saturated18.5grams
Energy (calories)359kcal
Magnesium69mg (17% RDA)
Potassium311mg (16% EMR)

Macronutrient ratio: Calories from carbs (6.1%), protein (11.3%), fat (82.6%)

Ingredients (makes 2 servings)

The main reason I use two sweeteners in most of my recipes is that a combination of more sweeteners mask the aftertaste / bitterness of some of them.

Instructions

  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, water, ...
    You can use hot or cold water depending on how you like to eat your oatmeal. Quick Keto Oatmeal
  2. ... vanilla extract, stevia (if used)... Quick Keto Oatmeal
  3. ... and 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 Enjoy! Quick Keto Oatmeal

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Comments (38)

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

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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).

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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?

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

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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!

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

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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!

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

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What is the calories per serve??

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

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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?

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

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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.

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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.

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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.

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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.

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

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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!

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

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Thank you Helen!! Smile

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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

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

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

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Thank you, hope you like it! Smile

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

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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.

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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

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

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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

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Thank you Lisa, hope you like it! Smile

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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!!!!!

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Thank you Sarah, I really appreciate that!

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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! Smile

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That was quick! Smile Glad you liked it!

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Thanks for all the recipes, I love your bread (keto buns) and will try this tomorrow. Also I just joined your challenge! Smile

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Thank you Melissa!

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Wow only 10 minutes? Whenever I make chia pudding, I let it sit overnight! I guess the less chia seeds, the faster it "sets". Awesome idea, so much goodness in one bowl! Smile

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Actually it may take up to 15 minutes with cold water but it takes just about 5-10 minutes when you use hot water. When I make chia pudding, I do prefer to leave it in the fridge overnight Smile

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