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 17 votes

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Prep: 10

Cook: 5

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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Carol

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

Jenn

Bless you for this recipe! Between this and the Wonderful World of Chaffles I think I’m going to meet my goals. I was REALLY missing Oatmeal. I added Pumpkin Pie Spice, butter and cream to mine…heavenly!

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.

Melanie K.

This “oatmeal” is AWESOME!!!! OMG!!!!
I have been craving oatmeal (cuz I can’t have it, of course😂) & this recipe delivers🥰🥰🥰.
I added Maple Grove sugar free maple syrup after I cooked it.
Next time, I think I’ll leave out my sweetener (allulose) & add Lakanto Golden sweetener & syrup and see if I get the “maple/brown sugar” flavor oatmeal that I used to eat😘

Debbie

I made this today and can’t wait to try it tomorrow. It was so easy to make. I used maple extract instead of vanilla extract. This ones definitely a keeper. Thank you so much for the recipe 🙂

Katie

Could this work as an overnight recipe?

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.

Lori

Delicious, I made half recipe (1 serving) as is and then added frozen blueberries (<1/4 cup) that I microwaved until burst, added in just before serving.

Melanie A.

I love to add a few different things each time…HWC, almond extract, butterscotch extract, maple or coconut extract….then you can add any type of nuts &/or shredded unsweetened coconut. The ideas are endless.
The base of this morning deliciousness is awesome!!!!
Thank you for this “oatmeal”🥰

Debbie Huewe

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

This is the first keto oatmeal recipe I’ve tried and it will be the last as it is so good! I use unsweetened vanilla almond milk or unsweetened coconut milk as I like it creamy and top with sugar free maple syrup. Sometimes I’ll throw on some pecans or almonds. Planning to try some different combos :a bit of cocoa powder & peanut butter, some toasted coconut & sugar free chocolate, berries, etc. Thanks so much for this fabulous recipe 🙂
P.S. I’ve tried both stovetop & microwave both work great.

Rachel

Good morning
My question is how do cook this oatmeal that doesn’t have a glue like consistency?
I’m sure I’m doing something wrong!
Winter is coming and really want this recipe to work!

Karie

I was skeptical, but this recipe was so good! I used oat milk instead of water, truvia sweetener, and microwaved for about three minutes. It thickened up as it cooled a bit. I topped it with a scoop of almond butter and a banana.

Mary

Wondering if you could sub out chia seeds and sub in oats? Also wonder how it would be baked?

Brigitte

I’ve made this a few times a few different ways, and it is PHENOMENAL. I usually don’t even take the time to rate/ comment on recipes I make because who has the time? Well, I guess plenty of people do. But this time I just had to give proper credit where credit is due because I love how many different ways you can go with it: sweet, savory, hot, cold… the options are endless. Tonight I’m doing it apple cinnamon style with blueberries and topping it with homemade applesauce. I’m just in love. Thank you.

Julia

Thank you for taking the time to leave a review! Apple cinnamon style with blueberries sounds amazing.

Wayne

This is fabulous! Great recipe.

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