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Home » Recipes » Easy Low-Carb “Oatmeal” (Ready in 15 Minutes)

Christel OerumBy Christel Oerum on November 27, 2019, Updated May 24, 2020
Recipes

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Easy Low-Carb “Oatmeal” (Ready in 15 Minutes)

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Low-carb almond flour "oatmeal"

This Low Carb “Oatmeal” is actually oat free, but it tastes just like the real thing! It’s a hearty, delicious breakfast that’s super satisfying and can be ready in just 15 minutes.

A bowl of low carb oatmeal topped with berries and chopped nuts

Oatmeal has long been considered a healthy and nutritious way to start your day. However, while oats are high in fiber and have a low glycemic index, they are quite high in carbohydrates.

This means they aren’t a great fit for a low-carb or keto diet.

But that doesn’t mean that anyone following a low carb way of eating has to give up this hearty breakfast. Instead, they can enjoy a delicious bowl of low carb oatmeal!

Actually, since this recipe is made entirely without oats, it’s probably better to call it “noatmeal” instead. 🙂

In my opinion, this recipe tastes better than the real thing, Plus, it’s packed full of flavor and nutrition! It’s a great way to start the day while avoiding a blood sugar spike and stabilizing your blood sugars throughout the morning.

Not to mention, it’s simply delicious!

How to make low carb oatmeal (or “noatmeal”)

If you enjoy the routine of making regular oatmeal, then I have good news for you: this recipe uses almost the exact same process! You’ll bring all the ingredients together in a pot until nice and thick, then serve with your desired toppings.

Step 1: Add the almond flour, coconut flour, flax seed powder, chia seeds, and ground cinnamon to a mixing bowl. Whisk together until well-combined.

Dry ingredients in a glass bowl with a whisk

Step 2: Transfer the dry ingredients to a pot over medium heat. Add the stevia drops, almond milk, and vanilla extract, then stir well.

Oatmeal batter in a cast iron dish being whisked

Step 3: Cook the oatmeal for 3 – 5 minutes until it’s warmed through and starting to thicken. Remove from the heat and taste, adding salt if desired.;

Cooked and thickened oatmeal being stirred with a wooden spoon

Step 4: Serve the oatmeal warm with your desired low carb toppings.

This thick, hearty breakfast is ready in less than 15 minutes! I like to top mine with fresh berries, nuts, and seeds for added crunch and flavor while still keeping the overall meal low in carbs.

Choosing your toppings

The toppings for your low carb oatmeal are entirely up to you!

You can keep it super simple with fresh fruit, coconut flakes, and nuts for a tasty little bowl. Or, you can go the other route and make it an indulgent bowl with your favorite sweet toppings!

Keep in mind that the majority of the carbs in this dish will come from the toppings you use. So even if you’re indulging, I would recommend sticking to toppings like cacao nibs or sugar-free chocolate chips to make sure you don’t accidentally spike your blood sugar more than you intended.

Finished oatmeal in a bowl, topped with berries, chopped nuts, and coconut flakes. Accompanied by a glass of milk and bowl of blueberries

Substituting ingredients

There are plenty of variations for this recipe if you find that you’re out of any of the ingredients.

Don’t have chia seeds on hand? Swap them out for hemp seeds, sunflower seeds, or pumpkin seeds!

For a rich, decadent bowl of comfort, substitute some or all of the almond milk for coconut cream (the kind that comes in a can). This will add fat and calories, but it will be incredibly delicious and indulgent.

You can also feel free to swap out the cinnamon for another spice, or simply omit it all together!

I strongly recommend adding a bit of salt to your noatmeal when you remove it from heat. Salt is an incredible flavor enhancer, so if your dish is tasting at all bland, be sure to add a pinch or two.

Close up of oatmeal in a bowl topped with berries, nuts, and coconut flakes

Storage

Any extra low carb oatmeal can be stored in an airtight container in the refrigerator for up to 3 days.

This means that breakfast will be as easy as opening the refrigerator and getting yourself a spoon!

Other healthy low-carb breakfast recipes

Looking for more healthy, delicious ways to start your day the right way? Check out a few of these popular breakfast recipes:

  • Whipped Cottage Cheese Breakfast Bowl
  • Low-carb Smoothie Bowl with Berries
  • Chocolate Protein Pancakes 

You can also read this roundup I created of low-carb breakfast ideas for diabetics for even more great breakfast inspiration!

When you’ve tried this dish, please 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" is actually oat free, but it tastes just like the real thing! It's a hearty, delicious breakfast that's super satisfying and can be ready in just 15 minutes.
Prep Time:5 minutes
Cook Time:10 minutes
Total Time:15 minutes
Author:Christel Oerum
Servings:2 servings
4.54 from 13 votes
Review Print

Ingredients

  • 1/2 cup almond flour
  • 4 tbsp. coconut flour
  • 2 tbsp. flax meal
  • 2 tbsp. chia seeds
  • 1 tsp. ground cinnamon
  • 10 – 15 drops liquid Stevia
  • 1 1/2 cup unsweetened almond milk
  • 1 tsp. vanilla extract
  • salt to taste
US Customary – Metric

Instructions

  • Add the almond flour, coconut flour, flax seed powder, chia seeds, and ground cinnamon to a mixing bowl. Whisk together until well-combined.
  • Transfer the dry ingredients to a pot over medium heat. Add the stevia drops, almond milk, and vanilla extract, then stir well.
  • Cook the oatmeal for 3 – 5 minutes until it’s warmed through and starting to thicken. Remove from the heat and taste, adding salt if desired.
  • Serve the oatmeal warm with your desired low carb toppings.

Recipe Notes

This recipe is for 2 servings of low carb oatmeal.
To substitute chia seeds, you can use hemp seeds, sunflower seeds, or pumpkin seeds.
Leftover oatmeal can be stored in an airtight container in the refrigerator for up to 3 days.

Nutrition Info 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 Fat 0g
Polyunsaturated Fat 2.7g
Monounsaturated Fat 0.6g
Cholesterol 0mg0%
Sodium 159mg7%
Potassium 164mg5%
Carbohydrates 16.7g6%
Fiber 11g44%
Sugar 2.1g2%
Protein 11.7g23%
Net carbs 5.7g
* Percent Daily Values are based on a 2000 calorie diet.
Course: Breakfast
Cuisine: American
Keyword: diabetic breakfast, keto breakfast, keto oatmeal, low-carb oatmeal, quick lowcarb breakfast
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Categories: Recipes Tags: Dairy Free, Gluten Free, Vegan, 30 min or less, Breakfast

Christel Oerum

About Christel Oerum

Christel is the founder of Diabetes Strong. She is a Certified Personal Trainer specializing in diabetes. As someone living with type 1 diabetes, Christel is particularly passionate about helping others with diabetes live active healthy lives. She’s a diabetes advocate, public speaker, and author of the popular diabetes book Fit With Diabetes.

View all posts by Christel Oerum

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Reader Interactions

Comments

  1. AvatarAnia says

    January 2, 2021 at 1:08 am

    This looks great, will give it a try it. Just double-checking: is the almond flour supposed to be just ground almonds or the de-oiled kind?

    Reply
    • Christel OerumChristel Oerum says

      January 2, 2021 at 10:34 am

      We just used regular almond flour (straight-up ground almonds). I’ve never worked with a de-oiled version, is that any good?

      Reply
  2. AvatarRuth says

    January 19, 2020 at 2:11 am

    Well, i tried in both ways 🙂 it is good and holded together also without flaxseeds powder, but with flaxseeds powder it is perfect. And most important the bloodsugar stays low. I love it. Thank You!

    Reply
  3. Avatarmalia says

    January 16, 2020 at 11:37 pm

    What can you used instead of stevia?

    Reply
    • Christel OerumChristel Oerum says

      January 17, 2020 at 7:07 pm

      If you don’t want any blood sugar impact you can use Stevia, Monkfruit or artificial sweeteners (Read more here: https://diabetesstrong.com/how-natural-artificial-sweeteners-affect-blood-sugar/). If you don’t care about the carbohydrate content you can use any sugar product

      Reply
      • AvatarJes says

        October 24, 2020 at 3:35 am

        This was quite good!! I used a sprinkle of swerve instead of stevia and topped with toasted pecans and coconut and a few tablespoons of blueberries 😃

        Reply
  4. AvatarRuth says

    January 4, 2020 at 9:48 am

    But what if i make it without flax seeds powder? I just don’t have these and i want to make the breakfast now 🙂 Is it ok or do i have to add something else instead?

    Reply
    • Christel OerumChristel Oerum says

      January 4, 2020 at 3:13 pm

      It might work, might. Flaxseeds aids, almost like eggs, in making the porridge hold together. If you do try it please let us know if it works

      Reply
  5. AvatarPavan Kumar says

    December 6, 2019 at 9:42 pm

    Very useful recipe, Oats are rich with fiber and useful for breakfast

    Reply
    • AvatarChristine says

      January 4, 2020 at 6:39 am

      The recipe is delicious—but it doesn’t have oats in it. 😉

      Reply
      • Christel OerumChristel Oerum says

        January 4, 2020 at 8:32 am

        Exactly! That’s why we describe is as “oatmeal” or non-oats 😉

        Reply

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