Keto Oatmeal Recipe – Quick Low Carb Recipe

keto oatmeal recipe

Oatmeal is not a keto-friendly food since it is primarily made of oats, which are starchy and loaded with carbs. But this keto oatmeal recipe is a tasty alternative that is very similar in taste and texture.

This low-carb oatmeal version from Joe Duff allows you to still enjoy oatmeal without the fear of ruining your diet. In fact, each bowl of this low-carb “nooatmeal” contains less than 2 grams of net carbs. Yet, it tastes so good and is similar to the real one.

So what’s the secret behind this keto oatmeal recipe? The truth is that this oatmeal is not made from real oats at all. Instead, you’ll be using hemp hearts, coconut flour, almond flour, and other keto-friendly ingredients.

Related reading: 3 Best Low Carb Flour Alternatives

In fact it’s the hemp hearts that are the secret to giving this dish the flavor and texture of real oat porridge. I actually think this is tastier and it’s definitely healthier!

Hemp hearts

Hemp hearts are also known as shelled hemp seeds are very nutritious containing healthy fats, protein and vital minerals. They are a particularly good source of magnesium.

They contain over 30% fat so are ideal for a keto diet. Hemp seeds contain more fat than you get from chia or flax seed.

Related reading: Keto Diet Fats : Best and Worst To Eat

The majority of the fat is the heart healthy polyunsaturated Omega 6 and Omega 3 fatty acids although the omega 3 is in the form of alpha-linolenic acid. Only a small percentage of this fatty acid gets converted to DHA and EPA (the kind you get from fish) in the body.

In case you wondered hemp seeds and marijuana come from different varieties of the same plant species. You cannot get “high” from hemp seeds. They contain only trace amounts of THC, the psychoactive substance, that you get from marijuana.

Recipe notes

Joe recommends using Confectioners Swerve as the sweetener to use for this and other keto dishes that need a sweetener because he says the others are too sweet. Personally I like Lakanto’s Confectioners Monk Fruit.

Related reading: 4 Best Natural Low Carb Sweeteners

You can adjust the cooking time so you get it thickened to the consistency you prefer. The longer you cook it the thicker it will get but you can always thin it down a bit with some more almond milk if it gets too thick.


You can ring the changes by adding different low carb topping such as various berries and  and some chopped nuts, a dollop of nut butter or seeds such as pumpkin seeds or sunflower seeds. If you’re a chocolate lover you could add some sugar free dark chocolate drops.  Yummy!

Keto Oatmeal Recipe


Makes 2 servings

  • 3 tbsp. or 30g hemp hearts
  • 2 tbsp. or 14g blanched almond flour
  • ½ tbsp. or 4g coconut flour
  • ⅔ cup or 160 ml unsweetened almond milk
  • 1 tbsp. chia seeds
  • 3 tbsp. or 21g golden flaxseed meal
  • 2 tbsp. or 18 g confectioners Swerve
  • a dash of ground cinnamon


1. Simply mix all ingredients together in a small saucepan.
2. Whisk the mixture over medium-high heat for about five minutes or until it becomes thick and the consistency you prefer.
3. Serve it with your favorite low-carb toppings, such as berries and/or nuts.

Here’s Joe’s video demo of how to prepare this keto oatmeal recipe.


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