This Keto “Oatmeal” is a great and delicious way to start the day. The recipe calls for the superfoods flax seeds, hemp hearts, and coconut oil to make it a nutritionally dense way to break your fast.
This easy Keto Oatmeal recipe is ready in just a few minutes and makes a great alternative to regular oats. We love oats but keeping our glucose in check leads to fewer cravings during the day and an overall boost in metabolic health. This recipe is also grain-free so it's perfect for folks on any type of elimination protocol.
This "oatmeal" though feels pretty decadent, especially with fun toppings.
What is in Keto Oatmeal?
Our Keto Oatmeal mixture is a blend of the following ingredients:
- almond flour
- unsweetened shredded coconut
- flaxseed meal
- hemp hearts
- coconut oil
- vanilla extract
- sea salt
- almond milk (or another dairy or non-dairy product)
Are Oats Keto or Low-Carb?
No, unfortunately, oats are not Keto. Although there is no "Keto" food since "Keto" refers to a Ketogenic metabolic state that is reached by limiting your daily carbs to under 5%-10% of your daily calories, oats are simply too high carb to be included in most peoples keto diet. 1 cup of prepared oats has 23g of net carbs. That's what the majority of Keto eaters consume in an entire day. So, we guess if you wanted to just have a bowl of oatmeal in the morning with straight protein the rest of the day you could totally do that 😛. But really, that's not balanced or feasible so our Keto Oatmeal is the perfect solution!
Keto Oatmeal Variations:
Here are some of our favorite flavor combos!
- sugar-free chocolate chips + peanut butter + sugar-free jam
- Keto maple syrup + toasted pecans
- berries + a drizzle of coconut cream
- blueberries + almond butter
How to Make Instant Keto Oatmeal
If you want to make the Keto Oatmeal as a meal-prep option you can make a large batch of the dry ingredients to have on hand as sort of an instant style oatmeal. You can do this by following these steps:
- multiple the recipe by the number of servings you want to make
- combine all of the dry ingredients (almond flour, shredded coconut, flaxseed meal, hemp hearts, and salt)
- place the mixture into a large container or individual baggies
Then when you're ready to make the Keto Oatmeal all you need to do is measure out the dry mixture and follow the remaining steps!
Keto Oatmeal
Ingredients
- ½ cup unsweetened almond milk
- ¼ cup almond flour
- ¼ cup unsweetened shredded coconut
- 1 tablespoon flaxseed meal
- 1 tablespoon hemp hearts
- 1 tablespoon coconut oil
- ¼ teaspoon vanilla extract
- 1 pinch salt
Instructions
- Place all of the ingredients except for the toppings in a small cast iron skillet and bring to a simmer until thickened.
- Transfer to a bowl and top with desired toppings.
Cris says
Man I found your blog today and now I want to try all the recipes?? as soon as I saw cast iron and keto on the name, I knew it would be good. Thanks a lot!!
Ali says
What almond butter do you use? It looks like it's full of seeds and good-looking stuff
Margot says
I have been relying heavily on this recipe for the past few months as I deal with a weird health condition that involves severe episodes of vertigo and thus nausea. This is the only thing that is gentle enough on my system and that is also emotionally soothing- it goes down like a comfort food. I confess that I *do* have one minor modification in that I don't add flaxseed just cuz I never have it on my shelves. Also, I caution others to not try this in the microwave like I did. It requires too much babysitting to be worth it as it will overflow very quickly and will not thicken. Take the time to do it as instructed 🙂 Thank you- all your recipes are the best!
Cast Iron Keto says
Hi Margot, thanks so much for your sweet comment. We're happy to hear that this recipe has been of comfort to you and hope you're back to feeling 100% soon. Vertigo is the WORST. Hang in there.
Michelle says
I just want to say thank you for sharing this recipe! It has truly been a life saver for me. I've always struggled with eating in the morning but this is so good! I enjoy it cold with fresh berries & nuts. Sometimes I will put a bit of sugar free jam and OMG it's delish! When I make it, I quadruple the recipe so I can have some cold, however, my first bowl is always hot of course and I usually add dark chocolate and nuts too and that is like cheating...lol... the chips get all melted and oh boy!
The only extra thing I add during the cooking process is 2 scoops of vanilla protien powder and it turns out amazing every time. Thanks again this is da bomb !