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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!

Learn more: Is Oatmeal Good for People Living with Diabetes?

Table of Contents

Why you should make this recipe

This recipe is made entirely without oats. In fact, it’s more appropriate to call this “noatmeal” instead. 🙂

It is delicious and full of flavor and perfectly fits the low-carb diet. In my opinion, this recipe tastes better than traditional oatmeal. And it tastes so much like it that you won’t even miss the oats.

Plus, this low-carb oatmeal is packed full of nutrition! It’s a great way to start the day while keeping the blood sugars stable throughout the morning.

Ingredients

This “noatmeal” comes together with 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 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 meal, 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.

Expert tips

This low-carb breakfast is a very simple recipe but here are a few points to consider:

  • Great meal prep idea! If you regularly have oatmeal as part of your breakfast, consider doubling the dry ingredients and have the pre-mixed oatmeal ready to go for busy mornings. Just store it in an airtight container away from direct sunlight.
  • Want to make overnight oats? This keto breakfast idea is just the thing for you. Make it the night before and enjoy chilled in the morning.
  • This low-carb oatmeal can be jazzed up with toppings of your choice. 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.
Finished oatmeal in a bowl, topped with berries, chopped nuts, and coconut flakes. Accompanied by a glass of milk and bowl of blueberries

Variations

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

Serving suggestions

The great thing about this oatmeal is that it can be enjoyed just like regular oatmeal.

Enjoy either warm or cold straight from the refrigerator. If desired, drizzle a little bit of almond milk or coconut milk and top 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 that breakfast will be as easy as opening the refrigerator and getting yourself a spoon!

To reheat, gently warm the noatmeal in the microwave. Alternatively, you can do so on the stovetop in a small saucepan on medium-low heat, making sure to stir often. You may need to add a little more milk to thin out the oatmeal as it will thicken over time.

Nutrition tips

A serving clocks in at only 323 calories and 5.7 grams of net carbs. Not bad for a traditional breakfast that typically brings on a blood sugar spike.

It’s naturally gluten-free, dairy-free, and grain free. It’s such a wonderful keto-friendly breakfast idea that it’s also guilt-free if you come back for seconds.

Check out these tips to keep this oatmeal healthy and low-glycemic:

  • Make sure you use unsweetened almond milk to avoid added sugar.
  • Keep in mind that the majority of the carbs in this dish will come from the toppings you use. So watch them closely. Stick to low-carb fruits such as strawberries and blueberries so you don’t inadvertently spike your blood sugar.
  • Remember that any modifications you make to the recipe will change the nutrition of the dish. For example, substituting coconut milk for almond milk will increase the calories. Likewise, adding high-glycemic toppings like sliced bananas will increase the carbs substantially and no longer be compliant with a low-carb diet.

Frequently asked questions

What can I add to my oatmeal for more protein?

A serving of this low-carb oatmeal has 11.7 grams of protein. You can bump that up by easily adding protein-rich foods to your bowl. Greek yogurt, egg whites, good low-carb protein powder, nut butter, or cottage cheese are all great sources of protein.

How can I sweeten oatmeal without sugar?

Liquid stevia is an easy way to sweeten most foods and still keep them sugar-free. Additionally, you can skip any sweetener and use berries like strawberries, blueberries, and raspberries to sweeten your bowl of noatmeal. Coconut flakes can also have a subtle sweetness that pairs well with oatmeal.

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:

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!

15 Minute Low-Carb Oatmeal

4.63 from 35 votes
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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.
Author: Christel Oerum
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2 servings

Ingredients 

Instructions

  • Add the almond flour, coconut flour, flax meal, chia seeds, and ground cinnamon to a mixing bowl. Whisk together until well combined.
    ½ cup almond flour, 4 tablespoon coconut flour, 2 tablespoon flax meal, 2 tablespoon chia seeds, 1 teaspoon ground cinnamon
  • Transfer the dry ingredients to a pot over medium heat. Add the stevia drops, almond milk, and vanilla extract, then stir well.
    10 – 15 drops liquid Stevia, 1 ½ cup unsweetened almond milk, 1 teaspoon vanilla extract
  • 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.
    salt to taste
  • Serve the oatmeal warm with your desired toppings.

Notes

This recipe is for 2 servings of low carb oatmeal.
Variations: To substitute chia seeds, you can use hemp seeds, sunflower seeds, or pumpkin seeds.
Toppings: Some healthy low carb toppings include berries like strawberries, blueberries, nuts and seeds, and coconut flakes. For a special treat, enjoy with sugar free maple syrup or chocolate chips but be mindful of your toppings to keep this truly low carb.
Storage: Leftover oatmeal can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or gently over stove top in a small saucepan over medium heat. You may need to add a little bit of almond milk to thin it out.

Nutrition Info Per Serving

Nutrition Facts
15 Minute Low-Carb Oatmeal
Amount per Serving
Calories
323
% Daily Value*
Fat
 
24.3
g
37
%
Saturated Fat
 
2.4
g
12
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
2.7
g
Monounsaturated Fat
 
0.6
g
Cholesterol
 
0
mg
0
%
Sodium
 
159
mg
7
%
Potassium
 
164
mg
5
%
Carbohydrates
 
16.7
g
6
%
Fiber
 
11
g
44
%
Sugar
 
2.1
g
2
%
Protein
 
11.7
g
23
%
Net carbs
 
5.7
g
* Percent Daily Values are based on a 2000 calorie diet.
Course: Breakfast
Cuisine: American
Diet: Diabetic, Gluten Free, Low Lactose, Vegan, Vegetarian