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Keto Oatmeal 🥣

Published: · Updated: by Cast Iron Keto · 5 Comments

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Dive into the cozy and delightful world of Keto Oatmeal, a delicious low-carb breakfast that will make your mornings brighter. This recipe is delicious and packed with essential nutrients to fuel your day. By combining the creaminess of traditional oatmeal with the benefits of a ketogenic diet, our low-carb oatmeal recipe brings you the best of both worlds. You can never have a bad morning when we have such amazing keto breakfast ideas!

keto oatmeal in a bowl topped with blueberries and almond butter
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Preparation and cooking overview

Get ready to whip up a delicious and satisfying keto oatmeal in just 10 minutes! Simply add the ingredients in a skillet. Let it simmer until thickened, then transfer to a bowl and add your desired toppings. It's a quick and easy breakfast that will keep you energized throughout the day.

Chef's note

Embrace the versatility of this keto oatmeal recipe by experimenting with different toppings such as fresh berries, chopped nuts, or a drizzle of sugar-free syrup. You can also customize the flavors by adding a sprinkle of cinnamon or a dash of cocoa powder. Start your day with a bowl of this delicious oatmeal, and savor the joy of a nutritious breakfast that fits perfectly into your keto lifestyle.

  • Prep Time: 5 minutes
  • Cooking Time: 5 minutes
  • Total Time: 10 minutes
  • Difficulty Level: Easy
  • Recipe Makes 1 Serving

🥣 Ingredients for this keto oatmeal recipe

  • 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

Ingredient substitutions

  • Unsweetened almond milk: Substitute with unsweetened coconut milk or cashew milk.
  • Almond flour: Use coconut flour or sunflower seed flour as alternatives.
  • Flaxseed meal: Chia seeds or ground chia seeds can be used instead.
  • Hemp hearts: Replace with chia seeds or ground flaxseeds.
  • Coconut oil: Use butter or ghee for a different flavor.

Additional ingredients

  • Fresh berries (strawberries, blueberries, raspberries)
  • Chopped nuts (pecans, walnuts, almonds)
  • Sugar-free chocolate chips
  • Keto-friendly whipped cream
  • Cinnamon or nutmeg for added spice
  • Keto Maple extract

Cooking tools required

To make this keto oatmeal, you will need the following cooking tools:

  • Medium-sized saucepan
  • Wooden spoon or silicone spatula
  • Measuring cups and spoons
  • Serving Bowl

Tools substitute options

  • Use a small pot or deep skillet instead of a medium-sized saucepan.
  • A regular spoon or fork can be used for stirring if a wooden spoon or silicone spatula is unavailable.

How to make Keto Oatmeal: step-by-step guide

Cooking methods

  • Stovetop Cooking
  • Microwave Cooking

Preparation steps

  1. Gather all the ingredients needed and measure out the required amounts of each ingredient and have them readily accessible.
  2. Grab a small cast iron skillet and a bowl for serving.

Stovetop cooking

  1. In a medium-sized saucepan, combine unsweetened almond milk, almond flour, unsweetened shredded coconut, flaxseed meal, hemp hearts, coconut oil, vanilla extract, and a pinch of salt.
  2. Cook the mixture over medium heat, stirring continuously with a wooden spoon or silicone spatula, until it reaches a creamy, regular oatmeal-like consistency (about 5-7 minutes).
  3. Remove the saucepan from heat and let it thicken for 1-2 minutes.
  4. Transfer it to a serving bowl and add your desired toppings.

Microwave cooking

  1. In a microwave-safe bowl, combine unsweetened almond milk, almond flour, unsweetened shredded coconut, flaxseed meal, hemp hearts, coconut oil, vanilla extract, and a pinch of salt.
  2. Microwave the mixture on high for 1-2 minutes, pausing to stir every 30 seconds, until it reaches a creamy consistency.
  3. Remove the bowl from the microwave and let it thicken for 1-2 minutes.
  4. Transfer it to a serving bowl and add your desired toppings.

Chef's pro tip

Keep that spoon moving, my friends! Regular stirring during cooking is your secret weapon against stickiness and dreaded burnt bits. Plus, it's the golden ticket to that velvety, dreamy texture we all love in traditional oatmeal. So, stir, stir, and stir some more for the creamiest keto creation ever!

How to make it healthier

  • Sprinkle extra flaxseed meals, chia seeds, or hemp seeds on the cooked oatmeal.
  • Opt for sugar-free sweeteners like stevia, erythritol, or monk fruit sweetener
  • Avoid heavy cream to keep the carb content less.

Time-saving tips

  • Prepare a large batch of the dry ingredients in advance and store them in an airtight container. When ready to make the meal, simply scoop out the desired portion, add the wet ingredients, and cook. This way, you have a ready-made mix that cuts down on preparation time.
  • Utilize a microwave for cooking the keto oatmeal when you're short on time. This method is faster than cooking on the stovetop and still yields a creamy, delicious result.
  • If you plan to enjoy it for breakfast multiple times throughout the week, portion out the ingredients for each serving in individual containers or bags. This way, you can quickly grab a pre-portioned serving, add the wet ingredients, and cook without measuring everything out each time.

What can I prepare ahead of time?

  • Make everything overnight by combining all the ingredients in a mason jar or an airtight container, and refrigerate it overnight. In the morning, give it a quick stir and enjoy it cold, or heat it in the microwave or on the stovetop to get a hot cereal bowl.
  • Pre-chop and portion any additional toppings or ingredients you plan to use, such as nuts, berries, or sugar-free chocolate chips. Store them in separate containers or small bags in the refrigerator or pantry so they can be added and retain the extra crunch factor.

Storage and reheating instructions

Storage instructions

  • You can store the leftovers in an airtight container in the refrigerator for up to 3 days.

Reheating instructions

  • For reheating, transfer it to a microwave-safe bowl and microwave on high for 1-2 minutes, stirring every 30 seconds until heated through.
  • You can reheat in a saucepan over low heat, frequently stirring until warmed to your desired temperature. You may need to add a splash of almond milk or water to thin the consistency if it has thickened too much during storage.

Recipe wrap-up and conclusion

This Keto Oatmeal recipe is as delightful as it is nutritious! With its creamy texture, rich flavors, and endless topping possibilities, this breakfast treat will make you jump out of bed in the morning. So go ahead, whip up a batch of this keto oatmeal, and let your taste buds embark on a delicious adventure!

Start your day with a bowl of this heavenly keto oatmeal and fuel your body with wholesome ingredients. Let the flavors dance on your tongue, energizing you for the day ahead. Don't wait any longer—get cooking, embrace the keto lifestyle, and treat yourself to a breakfast experience that will keep you satisfied and smiling throughout the day. Bon appétit!

Frequently asked questions

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)

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

To make instant oatmeal, you can make a large batch of dry ingredients to have on hand. Multiply the recipe by the number of servings you want to make, combine all of the dry ingredients, and place the mixture into a large container or individual baggies. When you're ready to make the Keto Oatmeal, measure out the dry mixture and follow the remaining steps.

Yes, you can use another dairy or non-dairy product instead of almond milk in keto oatmeal.

To prepare keto oatmeal in a cast iron skillet, place all of the ingredients except for the toppings in the skillet and bring to a simmer until thickened. Then transfer to a bowl and top with desired toppings.

📖 Recipe

keto oatmeal in a bowl topped with blueberries and almond butter

Keto Oatmeal

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
4.63 from 8 votes
Print Rate Pin Recipe
Course: Breakfast
Cuisine: American
Keyword: easy, meal-prep
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 1
Calories: 577kcal

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.

Nutrition

Nutrition Facts
Keto Oatmeal
Amount Per Serving
Calories 577 Calories from Fat 486
% Daily Value*
Fat 54g83%
Saturated Fat 27g169%
Sodium 212mg9%
Potassium 183mg5%
Carbohydrates 15g5%
Fiber 10g42%
Sugar 3g3%
Protein 15g30%
Vitamin A 78IU2%
Calcium 248mg25%
Iron 4mg22%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

# Hashtag with us!Don't forget to mention @castiron_keto or tag #castironketo on Instagram with your creations! We love seeing what you're making.
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Reader Interactions

Comments

  1. 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!!

    Reply

  2. Ali says

    What almond butter do you use? It looks like it's full of seeds and good-looking stuff

    Reply

  3. Margot says

    5 stars
    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!

    Reply

    • 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.

      Reply

  4. Michelle says

    5 stars
    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 !

    Reply

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