Name: Oatmeal
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Ingredients: 1/4 cup hemp hearts; 2 tablespoons chia seeds; 2 tablespoons ground flaxseed; 1 teaspoon ground cinnamon; 1/2 teaspoon vanilla extract; 1/8 teaspoon table salt; 1 cup water ((Note 1)); 2 tablespoons confectioners swerve sweetener

Summary:

This cooks like oatmeal and tastes like oatmeal, but without oats. Made with seeds and water, this low carb oatmeal has only 1.5 grams of net carbs and is quickly made with the stovetop or microwave. It's easy to adjust the thickness and sweetness to your liking, or add optional toppings for extra flavors.

Oatmeal

5 from 8 votes

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Prep: 10 mins

Cook: 5 mins

Yield: 2 servings

INGREDIENTS

Oatmeal Base:

Adjust To Taste:

▢ 1 cup water (Note 1)
▢ 2 tablespoons confectioners swerve sweetener (Note 2)

INSTRUCTIONS

Add Ingredients: Add hemp hearts, chia seeds, ground flaxseed, salt, water, and sweetener to small saucepan over medium heat (Note 3 for microwave option). Stir until well-mixed, breaking apart any clumps, about 1 minute.
Thicken: Bring to simmer. Stirring occasionally and adjusting heat to maintain simmer, cook until thickened, a few minutes. Turn off heat. Stir in cinnamon and vanilla until well-mixed, about 1 minute.
Serve: Optionally, adjust water and sweetener for desired consistency and taste. Serve warm (Notes 4-5).

NUTRITION

Makes 2 Servings

Amount Per Serving (1/2 cup):

Calories 190 (66% from fat)
Total Fat 14g	22%
Saturated Fat 1g	7%
Cholesterol 0mg	0%
Sodium 150mg	6%
Net Carb 1.5g
Total Carb 9.5g (Note 6)	3%
Dietary Fiber 8g	32%
Sugars 1g
Protein 10g

Vitamin A 0% · Vitamin C 0% · Calcium 9% · Iron 12%

PHOTOS

NOTES & TIPS

(1) Water. This can be substituted with milk (dairy or nut based), or partially substituted with cream (e.g., 3/4 cup water + 1/4 cup heavy whipping cream). The provided nutrition estimate assumes 100% water.

(2) Sweetener. About 3/4 ounce weight. Confectioners Swerve is a dry sweetener that measures the same as regular powdered sugar; it’s not the same as pure erythritol, which is about 70% as sweet. Substitute with your preferred dry or liquid sweetener (like sugar-free syrup or stevia) by adding it to taste.

(3) Microwave Option. Stir ingredients in a microwave-safe bowl, and microwave uncovered for 60-second intervals, stirring in between, until oatmeal is thickened to your preferred consistency. Then stir in cinnamon and vanilla, and adjust water and sweetener to taste.

(4) Serving. While this oatmeal is delicious by itself, you can change up the flavor with toppings like sugar-free chocolate chips (like Lily’s), toasted slivered almonds, unsweetened coconut flakes, a dollop of low carb yogurt (like Two Good), fresh blueberries, peanut butter, or a drizzle of sugar-free maple syrup.

(5) Make Ahead. Measure out all dry ingredients and add them to a bowl or resealable bag, and store covered at room temperature. Just before eating, combine with the wet ingredients (vanilla extract and water) in a saucepan or microwave-safe bowl, and follow the instructions above for heating.

(6) Carbs. The nutrition calculation assumes you are using Swerve or a similar erythritol-based sweetener that uses sugar alcohols, whose carbs are non-impact and therefore not included in the nutrition estimate. Apps that count sugar alcohols will show a higher number of carbs.

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Katie

Could this work as an overnight recipe?

Bambi Cleary

I have tried a few other KETO oatmeal recipes but this one is a keeper. I add fruit to mine and maple extract. Delicious.

Susan B

So liked this breakfast. I’ve really been missing cereal because I’m not very fond of eggs. This had texture and a nice taste. Just as written was fine with me. Thanks for the recipe. I tried an “oatmeal” made with almond flour and flaxseeds and it was really unpleasant – gloppy. This is much better.

Julie

This was very good! I added sugar free maple pecan choc zero syrup and a few walnuts! It was a great recipe, excellent on a cold morning!

Candace

I love oatmeal, so when I went on the keto diet I was sad to lose it, but then I found this recipe. I add sugar free maple syrup and have it every morning.

Carol

This recipe is wonderful! I added almonds and toasted coconut.

Wayne

This is fabulous! Great recipe.

Debbie Huewe

We like this recipe a lot! I’ve made it many times, my husband likes it too!

Can’t do chia seeds (bleeding problem) so what can I use aa thickener?

Vickie

I can’t either, so I just add a little extra flax.

Oatmeal