This low carb “oatmeal” doesn’t actually contain oats, but it tastes like the real thing! It’s a hearty, delicious breakfast that is very satisfying and can be prepared in just 15 minutes.
Oatmeal has long been considered a healthy and nutritious way to start the day. However, while oats are high in fiber and low on the glycemic index, they are quite high in carbohydrates.
This means they are not suitable for a low carb or keto diet.
But that doesn’t mean everyone following a low-carb diet has to give up this hearty breakfast. Instead, they can enjoy a delicious bowl of low carb oatmeal!
Learn more: Is oatmeal good for people living with diabetes?
Why you should make this recipe
This recipe is made completely without oats. In fact, it’s more appropriate to call it “oatmeal.” 🙂
It is delicious and full of flavor and fits perfectly into a low-carbohydrate diet. In my opinion, this recipe tastes better than traditional oatmeal. And it tastes so good you won’t even miss oats.
Plus, this low-carb oatmeal is full of nutrients! It’s a great way to start the day while keeping your blood sugar stable throughout the morning.
Ingredients
This “oatmeal” consists of very few ingredients that you most likely already have in your pantry.
Check out this simple ingredient list for the best low carb oatmeal:
Step by step instructions
If you like the routine of making plain oatmeal, I have good news for you: this recipe uses almost exactly the same process!
Combine all ingredients in a pot until nice and thick, then serve with your choice of toppings.
Step 1: Add almond flour, coconut flour, flax flour, chia seeds and ground cinnamon to a bowl. Stir until well combined.
Step 2: Transfer dry ingredients to a pot over medium heat. Add drops of stevia, almond milk and vanilla extract, then mix well.
Step 3: Cook oatmeal for 3-5 minutes until warmed up and starting to thicken. Remove from heat and taste, adding salt if needed.
Step 4: Serve oatmeal warm with your choice of low carb toppings.
This thick, hearty breakfast is ready in less than 15 minutes! I like to supplement my fresh berries, nuts and seeds to add crunch and flavor while keeping the overall meal low in carbs.
Expert advice
This low carb breakfast is a very simple recipe, but here are some points to consider:
- A great idea for preparing a meal! If you regularly eat oatmeal as part of breakfast, consider doubling the dry ingredients and making pre-blended oatmeal for busy mornings. Just store it in an airtight container away from direct sunlight.
- Want to make overnight porridge? This keto breakfast idea is just for you. Make it in the evening and enjoy it chilled in the morning.
- This low-carbohydrate porridge can be enriched with selected additives. You can keep it super simple with fresh fruit, coconut flakes, and nuts for a tasty little bowl.
- Alternatively, you can make it an indulgent bowl with other sweet toppings like chocolate chips and sugar-free maple syrup.
Variations
There are many variations to this recipe if you find yourself missing any of the ingredients.
Don’t have chia seeds on hand? Replace them with hemp seeds, sunflower seeds or pumpkin seeds!
For a rich, decadent bowl of comfort, replace some or all of the almond milk with coconut cream (the kind that comes in a can). This will add fat and calories but be incredibly tasty and indulgent.
You can also swap the cinnamon for another spice or just skip everything together!
I strongly recommend adding a pinch of salt to the oatmeal after removing it from the heat. Salt is an amazing flavor enhancer, so if your dish tastes bland at all, be sure to add a pinch or two.
Serving suggestions
The great thing about this oatmeal is that you can enjoy it like regular oatmeal.
Enjoy warm or cold straight from the fridge. If desired, drizzle with a little almond or coconut milk and decorate with your favorite toppings.
Storage and reheating instructions
Any leftover low carb oatmeal can be stored in an airtight container in the refrigerator for up to 3 days.
This means breakfast will be as easy as opening the fridge and getting a spoon!
To reheat, gently warm the oatmeal in the microwave. Alternatively, you can do this on the stovetop in a small saucepan over medium heat, stirring frequently. You may need to add a little more milk to thin the oatmeal as it will thicken over time.
Nutrition tips
One serving is only 323 calories and 5.7 grams of net carbs. Not bad for a traditional breakfast that usually causes blood sugar spikes.
It is naturally gluten-free, dairy-free and grain-free. It’s such a great idea for a keto-friendly breakfast that it’s also guilt-free if you go back for a few seconds.
Check out these tips to make this oatmeal healthy and low on the glycemic index:
- Make sure you use unsweetened almond milk to avoid added sugar.
- Keep in mind that most of the carbs in this dish will come from the toppings you use. So watch them carefully. Stick to low-carb fruits like strawberries and blueberries so you don’t accidentally raise your blood sugar.
- Remember that any modifications you make to the recipe will change the nutritional value of the dish. For example, replacing almond milk with coconut milk will increase the calories. Similarly, adding high glycemic additives such as sliced bananas will greatly increase the amount of carbs and will no longer be compatible with a low carb diet.
Frequently asked questions
A serving of this low-carb oatmeal contains 11.7 grams of protein. You can increase this by adding protein-rich foods to your bowl. Greek yogurt, egg whites, a good low carb protein powder, peanut butter or cottage cheese are excellent sources of protein.
Liquid stevia is an easy way to sweeten most foods without sugar. Additionally, you can omit any sweetener and use berries like strawberries, blueberries, and raspberries to sweeten your bowl of oatmeal. Coconut flakes can also have a subtle sweetness that goes well with oatmeal.
Other healthy low carb breakfast recipes
Looking for more healthy, delicious ways to start your day the right way? Check out some of these popular breakfast recipes:
You can also read this roundup I created of low carb breakfast ideas for diabetics for even more great breakfast inspiration!
When you try this dish, don’t forget to let me know how you liked it and rate the recipe in the comments below!
recipe card
15-minute low carb oatmeal
This low carb “oatmeal” doesn’t actually contain oats, but it tastes like the real thing! It’s a hearty, delicious breakfast that is very satisfying and can be prepared in just 15 minutes.
Portions:2 portions
Instructions
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Add almond flour, coconut flour, flax flour, chia seeds, and ground cinnamon to a bowl. Stir until well combined.
½ cup of almond flour, 4 tablespoons of coconut flour, 2 tablespoons of flax flour, 2 tablespoons of chia seeds, 1 teaspoon of ground cinnamon
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Transfer dry ingredients to a pot over medium heat. Add drops of stevia, almond milk and vanilla extract, then mix well.
10-15 drops of liquid Stevia, 1 ½ cups unsweetened almond milk, 1 teaspoon of vanilla extract
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Cook oatmeal for 3-5 minutes until warmed up and starting to thicken. Remove from heat and taste, adding salt if needed.
salt for taste
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Serve the porridge warm with your favorite toppings.
Notes to the recipe
Variations: To replace chia seeds, you can use hemp seeds, sunflower seeds or pumpkin seeds.
Accessories: Some healthy low carb additions include berries such as strawberries, blueberries, nuts and seeds, and coconut flakes. For a special treat, enjoy sugar-free maple syrup or chocolate chips, but be sure to add extras to keep it really low in carbs.
Storage: Leftover oatmeal can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or gently on the stove in a small saucepan over medium heat. You may need to add a little almond milk to thin it out.
Nutritional information per serving
Nutrition Facts
15-minute low carb oatmeal
Amount per serving
Calories 323
Calories from fat 219
% Daily Value*
Fat 24.3g37%
Saturated fat 2.4g12%
trans fats 0g
Polyunsaturated fats 2.7g
monounsaturated fats 0.6g
cholesterol 0mg0%
Sodium 159 mg7%
Potassium 164 mg5%
Carbohydrates 16.7g6%
Fiber 11g44%
Sugar 2.1g2%
Protein 11.7g23%
Net carbs 5.7g
* Daily percentages are based on a 2000 calorie diet.
#Easy #carb #oatmeal #ready #minutes
