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Can you eat oatmeal on a keto diet: Low Carb Recipe

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So, you're on a ketogenic diet and you're wondering, "Can you eat oatmeal on a keto diet?" The good news is, while traditional oatmeal isn't considered a keto-friendly food due to its high carb content, it's not entirely off-limits. One serving of our favorite Organic Steel Cut Oats contains 31 grams of carbohydrates. The low-carb diet's daily carbohydrate intake is typically less than 50 grams. With smart carb counting and moderation, you can still enjoy this comforting breakfast dish. Let's delve deeper into how to incorporate oatmeal into your ketogenic diet without jeopardizing the state of ketosis.

Can you eat oatmeal on a keto diet? While oatmeal is not typically considered keto-friendly due to its high carbohydrate content, there are alternatives that can be incorporated into a ketogenic meal plan. Traditional oatmeal contains around 31 grams of carbohydrates per serving, which exceeds the recommended daily carb intake of less than 50 grams for a keto diet.

However, by making smart choices and opting for low-carb substitutes like chia seeds, hemp hearts, and flax seeds, you can enjoy a keto-friendly version of oatmeal. These alternatives provide similar textures and nutritional benefits with significantly fewer carbs. So, while traditional oatmeal may not fit within the constraints of a keto diet, exploring low-carb options can still allow you to savor the comforting taste of oatmeal while staying in ketosis.

Bowl of oatmeal you can eat on a keto diet.

Can you eat oatmeal on a keto diet?

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The ketogenic diet is a low-carbohydrate, high-fat diet designed to transition your body into a metabolic state known as ketosis. Here, your body uses fat as the primary source of energy instead of carbohydrates. This shift can potentially result in weight loss, improved brain function, and other health benefits.

Steel-cut oats, also known as whole oats, are a type of whole grains which are traditionally a good source of fiber and B vitamins. Unfortunately, a regular bowl of oatmeal, be it instant oatmeal, Quaker oats, or overnight oats, is not the best choice for keto dieters due to its high carb content. A half-cup serving of regular oatmeal contains approximately 27 grams of carbs. That's over half of your daily limit on a ketogenic diet!

However, there's good news for oatmeal lovers. There are oatmeal alternatives available that can help you maintain your low carb diet, offer high fiber content, and still enjoy the familiar, heartening taste of your favorite breakfast staple. Now you know, can you eat oatmeal on a keto diet.

Enter: Low Carb Oatmeal Alternatives

Let's start by looking at the keto-friendly alternatives for oatmeal. These substitutes offer similar texture and taste to oatmeal but with far fewer carbs:

  1. Chia Seeds: These tiny, nutrient-packed seeds are a great way to recreate the texture of oatmeal without the high carb content. They also contain healthy fats and protein.
  2. Hemp Hearts: Hemp hearts, or hemp seeds, are loaded with protein, healthy fats, and have a rich, nutty flavor. They're also a good source of fiber, which can help stabilize blood sugar levels.
  3. Flax Seeds: Flax seeds are another low-carb option that can mimic the texture of oatmeal when ground into flaxseed meal. They're also a great source of omega-3 fatty acids, which can support heart health.
  4. Almond Flour and Coconut Flour: These flours, available at most grocery stores, are excellent oatmeal substitutes. They give the feeling of smaller pieces of oatmeal while still providing nutritional value and taste. Plus, they have much fewer carbs than traditional oatmeal.
  5. Coconut Flakes: Coconut flakes can be added for a slightly different texture and flavor. They're high in healthy fats and have a low glycemic index, so they won't spike your blood sugar levels.

Now that we know what to use instead of traditional oatmeal, let's get into how to prepare your keto-friendly oatmeal dish.

Preparing Your Keto Oatmeal: A Delightful Recipe

Here's the list of supplies you need to prepare your keto oatmeal:

  1. A medium-sized cooking pot
  2. A stirring spoon
  3. Measuring cups and spoons
  4. A serving bowl

Now, let's dive into the details of our keto oatmeal recipe. This recipe is perfect for busy mornings and serves one.


  • 1 cup unsweetened almond milk or coconut milk
  • 2 tablespoons chia seeds
  • 2 tablespoons hemp hearts
  • 2 tablespoons ground flaxseed
  • 1 tablespoon almond flour or coconut flour
  • 1 tablespoon unsweetened coconut flakes
  • A pinch of salt
  • Sweetener to taste (like stevia or erythritol)
  • Toppings: a dollop of peanut butter, low-carb fruits, or sugar-free chocolate chips


  1. Heat the almond milk or coconut milk over medium heat in a small pot.
  2. Once the milk is warm, add chia seeds, hemp hearts, ground flaxseed, your choice of flour, coconut flakes, and a pinch of salt. Stir well.
  3. Lower the heat and let the mixture simmer for about 5 minutes until it thickens to an oatmeal-like consistency.
  4. Sweeten your keto oatmeal to taste, then transfer it into a bowl.
  5. Add your favorite toppings and enjoy!

Nutritional Information: This recipe contains approximately 6 grams of net carbs, 12 grams of protein, and is high in dietary fiber and healthy fats. Remember, the nutritional value can vary based on the type of milk and sweeteners you use, and the toppings you choose.

Here are other recipes you can eat oatmeal on a keto diet:

Elevating the Versatility of Low Carb Oatmeal

One of the great advantages of low-carb oatmeal alternatives is their versatility. You don't have to stick to the traditional sweet oatmeal recipes; there's a whole world of savory breakfast options to explore as well. For instance, mix in some olive oil, sea salt, and cracked black pepper into your hemp hearts or flaxseed meal oatmeal for a savory take. You could even add some grated cheese or a soft-boiled egg on top for a protein-packed start to your day. Remember, a ketogenic diet is all about high-fat and protein-rich foods, so don't shy away from these savory combinations!

Customizing Keto Oatmeal to Your Taste

Keto oatmeal can be tailored to suit your specific taste buds. If you like your oatmeal creamy, add a dollop of heavy cream or coconut cream to the recipe. For a more pudding-like texture, prepare the mixture the night before, place it in the fridge, and you'll have delectable overnight oats ready for your morning.

Sweet tooth? Add a dash of cinnamon, a sprinkle of sugar-free chocolate chips, or a few berries for a little natural sweetness. The possibilities are nearly endless, and customizing your oatmeal is a great way to avoid monotony on a ketogenic diet.

The Convenience Factor: Keto Oatmeal for Busy Mornings

One of the appealing aspects of traditional oatmeal is how quick it is to prepare, particularly instant oatmeal. The good news is, keto oatmeal also fits the bill for a quick and easy breakfast. Prepare your ingredients in advance, combine everything in a pot in the morning, and within minutes, you'll have a warm, comforting, keto-friendly breakfast ready to go.

Even better, most of these ingredients like chia seeds, hemp hearts, and flax seeds have a long shelf life, so you can stock up in advance. They are readily available in grocery stores, making it convenient for you to maintain your ketogenic diet.

Baking with Keto Oatmeal Ingredients

Another way to incorporate these oatmeal alternatives into your ketogenic diet is by using them in baking. Ground flaxseed, almond flour, and coconut flour are excellent replacements for regular flour in low-carb baking recipes. From keto bread to low-carb cookies, these oatmeal substitute ingredients can help keep your keto journey exciting and satisfying.

A Word on Portion Size and Carbohydrate Counting

While keto oatmeal and its ingredients are low in carbs, they do still contain some amount of carbohydrates. It's essential to be mindful of your portion sizes and keep track of your daily carb intake to ensure you stay within the keto diet's guidelines. Use a digital food scale or measuring cups to ensure accurate portion sizes, and consider using a food diary or app to keep track of your carb intake.

While the ketogenic diet can seem restrictive at first, with a bit of creativity, you can enjoy a wide variety of foods and still stay within your carb limits. Keto oatmeal, with its versatility and ease of preparation, is just one example of how you can enjoy the foods you love, just with a little twist.

Key Takeaways

  • Traditional oatmeal is high in carbohydrates and typically doesn't fit within a ketogenic diet's daily carb limit. However, you can substitute regular oatmeal with low-carb alternatives like chia seeds, hemp hearts, flax seeds, and low-carb flours.
  • Keto oatmeal can be prepared using a combination of these ingredients with unsweetened almond milk or coconut milk. You can sweeten it with keto-friendly sweeteners and top it with low-carb toppings.
  • This oatmeal alternative can offer a similar comforting taste to regular oatmeal while keeping you in a state of ketosis. It's a great low-carb breakfast option that's packed with healthy fats, proteins, and fiber.
  • Remember to keep track of your carb intake and ensure it aligns with your keto diet goals.

Concluding Thoughts for can you eat oatmeal on a keto diet

In conclusion, while traditional oatmeal isn't typically suitable for a keto diet due to its high carb content, you're not entirely out of options. With a bit of creativity and a dash of determination, you can whip up a delicious bowl of low-carb oatmeal that satisfies your cravings, aligns with your dietary goals, and keeps your body in a state of ketosis.

So, while you might not be able to dive into a bowl of Quaker oats or instant oatmeal without considering the number of carbs, you can still enjoy the essence of this breakfast staple. The options we've discussed for oatmeal alternatives offer a similar taste and texture, plus the health benefits of high fiber, healthy fats, and protein. With these on hand, you'll soon find that sticking to your low-carb diet is not just achievable, but delicious too!

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