Keto Oatmeal Recipe (Noatmeal)

Get ready to cozy up with a hearty, satisfying bowl of keto oatmeal (aka noatmeal), which is really just creamy hot cereal or porridge! It has just 2 grams of net carbs per serving. You’re less than 10 minutes away from a rich, warming, completely satisfying low carb breakfast. If you enjoy Cream of Wheat but are keeping your carbs down, this will be your new favorite.

Baby, it’s cold outside! Or at least it’s getting pretty dang chilly. I can’t think of a better way to warm up in the morning than a bowl of noatmeal. It’s thick and rich with a silky texture plus a little bit of chewiness from coconut (to simulate a bowl of regular oatmeal!), and a subtle vanilla sweetness.

Because this keto porridge is a blank slate, you can make this bowl your own with custom toppings! One of my favorites is butter + sugar-free brown sugar substitute.

If you miss oatmeal, porridge, or hot cereal after going keto, this will change your life.

I first developed a grain free creamy porridge in 2013 when I shared my paleo Cream of Wheat style porridge. After that, I made a low carb and keto friendly version and called it “noatmeal”, and shared it on my other blog, Healthy Sweet Eats.

And now I’m sharing this keto hot cereal recipe, which has been simplified and streamlined!

If you eat low carb or keto friendly, you probably already have everything for this low carb oatmeal recipe on hand.

No matter what your eating preference is – paleo, keto, low carb, gluten free, etc. – you don’t have to give up oatmeal! No oat oatmeal is the way to go.

Is Oatmeal Keto?

If you’re wondering if you can have oatmeal on a keto diet, the thing to remember about a ketogenic lifestyle is that you want your body to maintain a state of nutritional ketosis. The point of that is to force your body to run on fat for fuel instead of on carbs. And the way we do that on a keto diet is typically by limiting our carbohydrate intake.

You can use a macro calculator to figure out how many macronutrients (i.e., carbohydrates, protein, and fat) your body needs to maintain a state of nutritional ketosis. Once you figure out your macronutrient requirements, see if you can fit in the food you want to eat!

Note that you can fit just about any food you want into a keto meal plan! But if it’s something very high in carbs, such as regular oatmeal, your portion will be fairly small. We’re going for a larger portion of nutrient-dense porridge, so let’s make it low carb.

Nutrition in Oatmeal

According to the USDA National Nutrient Database, a 1/2-cup serving of rolled oats has the following nutrition information:

• 140kcals
• 6g protein
• 3g total fat
• 25g carbohydrates
• 4g fiber

On the other hand, this low carb oatmeal recipe has just 2 grams of net carbs per serving! (See the recipe card below for all nutrition information.)

What is a Low Carb Alternative to Oatmeal?

If you’re thinking What can I eat instead of oatmeal?, you’re in the right place! This keto alternative satisfies like a hearty, warm bowl of oats but without the carbs.

Keto Oatmeal Ingredients

I worked hard to come up with a recipe that’s not only delicious, quick, and easy to make, but also uses ingredients that you probably already have on hand.

• Water – Water works well here, or you can use your favorite kind of milk. Don’t use heavy cream to make the porridge because it’s too thick to make the right consistency, but you can drizzle it on top if you like. (PRO TIP: If you want to bump up the protein content, use a higher-protein milk, such as Fairlife.)
• Unsweetened coconut flakes – This adds a touch of coconut flavor, as well as chewy texture to simulate a bowl of regular oatmeal. If coconut isn’t your thing, you can use hemp hearts instead.
• Almond flour – Almond flour helps create a creamy texture, and bumps up the protein a little to make this a heartier breakfast.
• Granulated monkfruit/allulose sweetener – My original recipe called for liquid stevia, but keto sweeteners have come a long way and granulated monk fruit/allulose sweetener blend is now my favorite here. Using dry sweetener like this (instead of liquid stevia) also helps simplify the process; if you’re mixing this up ahead of time to stash in your pantry, you only have to add water when you want to eat it.
• Golden flaxseed meal – Flaxseed meal is just ground flaxseeds. This ingredient serves a few purposes here. It bumps up the nutrition with healthy fats, fiber, and protein. It helps create a creamy porridge-like consistency. And it contributes a slightly nutty flavor. I like to use golden flaxseed meal here for its slightly milder flavor, but brown flaxseed meal will also work.
• Psyllium husk powder – Just a little bit of psyllium husk powder goes a long way! This helps thicken our noatmeal and gives it a creamy texture. Psyllium husk powder is a good source of fiber, so it also helps with satiety.
• Vanilla bean powder – My original recipe called for vanilla extract, but vanilla bean powder is now my preference. This is because I like to mix together the dry ingredients ahead of time, and it’s easier to add vanilla bean powder to the dry ingredients than it is to have to add vanilla extract along with the water when I cook it.
• Salt – So the porridge isn’t bland. (PRO TIP: Salt also adds important electrolytes!)

Instructions: How to Make Keto Porridge

You can easily make this on the stovetop or in the microwave. If you work in an office with a microwave, this is a good quick and easy breakfast idea because you can keep it stashed in your desk.

Stovetop Method:

1. Add all ingredients for the porridge to a small saucepan over medium heat, and cook until it’s bubbling vigorously around the edges. Once it starts bubbling around the outside, continue cooking until thickened, about 1 minute, stirring constantly.
2. Pour the porridge into a cereal bowl, and add any toppings you like.

Microwave Method:

1. Add all ingredients to a microwave-safe glass meal prep bowl or a microwave-safe large cereal bowl.
2. Microwave on high until thickened, about 2 minutes, and add any toppings you like.

Storage

If you want to mix the dry ingredients for this ahead of time, you can store it in your pantry for up to 1 month.

Frequently Asked Questions

More Low Carb Breakfast Recipes

• Biscuits and Sausage Gravy
• Blackberry Lemon Chia Pudding
• Quiche Lorraine

This post was first published on An Edible Mosaic on November 4, 2019 and updated on August 6, 2025.