Accessibility Notice

Can’t find something? Please be patient as we are currently updating our website and, due to higher demand, experiencing some out of stocks.

Keto-Friendly Oatmeal

Oatmeal is a hearty breakfast staple that’s easy to make and totally customizable. 

Unfortunately, traditional oatmeal does not work with either a keto diet or a low-carb, high-fat (LCHF) lifestyle because it’s made from oats, which contains upwards of 30 grams of carbs per serving. The average daily carb intake on a keto diet is around 20 grams and no more than 50 grams on a LCHF diet.

The good news is that you can make your own delicious keto oatmeal (a.k.a. “noatmeal”) in just minutes with a few simple ingredients.

What is in Keto Oatmeal?

If there are no oats, how is it oatmeal? That’s a great question. The secret is using a combination of three different seeds: hemp, flax and chia. Each offer a variety of nutrients with very low carb counts.

When soaked in liquid, these seeds expand to develop a thick texture that mimics the creaminess of oatmeal. In fact, you don’t even have to heat keto oatmeal; you simply need a liquid to begin the thickening process.

However you choose to make and eat your noatmeal, you can rest assured that you’re getting optimal macros to help keep your body in ketosis.

What are the Benefits of Keto Oatmeal?

Is noatmeal good for you? Yep! Here’s why:

Keto Oatmeal Has the Right Balance of Macros

Let’s start with the basics: macros. The keto diet is all about finding the right balance of macros, or the major nutrient groups that make up your calorie intake. On a keto diet, macro counting is more important than calorie counting because the ratio of fat to carbs to protein affects your body’s ability to remain in ketosis.

Each person has a different ratio of macros depending on their weight, exercise levels and goals, but generally, macro calories consist of:

  • 75% fat
  • 20% protein
  • 5% or less carbohydrates

Noatmeal macros come in around 1 gram of net carbs and over 40 grams of fat, making keto oatmeal an ideal choice.

Keto Oatmeal Ingredients are Packed with Nutrients

It’s not all about the macros, though: Keto oatmeal is really good for you. Check out this breakdown:

  • Flax seed meal: Rich in omega-3 fatty acids, lignans and fiber
  • Hemp seeds: Full of protein, potassium, vitamin A, iron, and omega-3 and -6 fatty acids
  • Chia seeds: High in calcium, phosphorus, manganese, fiber and omega-3 fatty acids

Add in a scoop of keto shake powder—such as KetoLiving™ LCHF Chocolate Shake or KetoLiving LCHF Vanilla Shake from NaturesPlus—and you’ve got a complete meal to keep you going through the morning and beyond!

The Essential Keto Oatmeal Recipe

One of the best parts of keto oatmeal, besides the amazing nutritional value, is how easy it is to prepare. Hot or cold, freshly made or prepared ahead of time, you can’t go wrong with this simple recipe. It’s a great starter—add your own flair!

1 cup unsweetened coconut or nut milk (consider the carb count when choosing a milk)

1/2 cup hemp seeds

1 tbsp chia seeds

1 tbsp flax seed meal

1 scoop of KetoLiving LCHF Vanilla Shake (or Chocolate, if you like)

1. Mix all ingredients in a small pot until well combined.
2. Place over low heat and simmer until noatmeal reaches the desired thickness, stirring occasionally.
3. Pour into a small bowl and add your favorite toppings.

    Serves 1

    If you want to make this recipe ahead of time, try overnight noatmeal: Simply add all ingredients to a sealable container, mix well, and place in the fridge overnight. (Add more milk if you like a thinner texture.) You can also make a larger batch by doubling the ingredients.

    Customize Your Noatmeal

    One of the great things about any oatmeal is how easy it is to add your own ingredients. Looking for some keto oatmeal ideas? Whether you want something a little saltier, sweeter or spicier, here are a few common keto-friendly additions to give your noatmeal some serious flavor.

    • Berries (blueberries, blackberries, raspberries)
    • Cinnamon
    • Coconut cream
    • Coconut flakes
    • Keto-friendly sweeteners: erythritol, monk fruit, stevia
    • Maple extract
    • Nutmeg
    • Nuts
    • Peanut butter
    • Unsweetened chocolate
    • Vanilla extract

    Remember to check for hidden sugars in pre-made additions like nut butters and be mindful of portions. Berries are a nice garnish, but too many can affect your carb count. Get creative and have fun!

    Supplement Your Keto Lifestyle with KetoLiving

      There's more to KetoLiving than tasty shakes: Whether you're dealing with sugar cravings, want to boost your ketone intake  or are looking for keto-friendly collagen or multivitamins, NaturesPlus has got you covered. It’s a recipe for keto success!

      Like this article? You’ll love our weekly newsletter
      sign up here!

      **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

      RELATED ARTICLES