Noatmeal: Quick and Easy Keto Oatmeal Low Carb Recipe | KetoVale
Keto Oatmeal

Noatmeal: Quick and Easy Keto Oatmeal Low Carb Recipe

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Do you miss the traditional oatmeal? This keto oatmeal (also known as Noatmeal or N’oats) is a low carb and keto-friendly oatmeal substitute that gives you a comforting taste of oatmeal while keeping you in ketosis.

A quick and easy low carb oatmeal recipe with only 4 net carbs per serving, this will allow you to start your day with an easy keto breakfast that is packed with nutrients, fibers and calories to keep you on track on your macros.

I love this no-oats oatmeal recipe since it really delivers the warm and comforting feeling of a nice oatmeal bowl.

The ingredients are very easy to find. All you need are hemp hearts, flax meal, chia meal, coconut flakes , cinnamon, almond milk and a scoop of MCT oil powder.

I love mixing different types of low carb nuts and seeds to make a keto dish, you can see it in my low carb granola recipe.

Low Carb Oatmeal

MCTs (medium-chain triglycerides) are a great source of energy and healthy fats, especially when you are in ketosis. Just in case you haven’t tried MCT before, here are some reasons why you might want to consider adding MCT into your daily meals:

  • MCT helps trigger ketosis and increase fat-burning process
  • It boosts your energy for exercise and throughout the day as it’s a clean & healthy fat and a constant source of energy.
  • It increases satiety and feeling full
  • It heightens your focus and improves mental clarity

You can read more about benefits of MCT.

Hemp hearts or hemp seeds have a mild nutty flavor. They are a great source of essential fatty acids and protein. They are very beneficial for digestion, hair, skin, nail and joint.

You can play with this recipe using light coconut milk, add vanilla extract for extra flavor and even add cocoa powder for an indulging morning.

The recipe is not sweet so if preferred you can add any sweetener of your choice. This can be stored overnight and warmed in the microwave or you can put on a to go container for a snack latter.

This no egg keto oatmeal recipe will give you the energy and nutrition you need to conquer the day. You can also add a few slices of almond and berries to make it like a breakfast cereal.

Keto Oatmeal Recipe

How to Make Low Carb Substitute for Oatmeal

Our keto noatmeal recipe uses hemp hearts as the main ingredient, along with chia seeds, flaxseed meal and coconut flakes. The amounts are listed in the recipe card below.

Combine all the dry ingredients in a small saucepan then add unsweetened almond milk (or coconut milk) and leave to simmer, stirring occasionally to prevent sticking. Once the mixture thickens, take it off of the heat.

Combine oatmeal ingredients

Serve immediately in a bowl with frozen berries and nuts.

If you want to be fancy, some other extra ingredients you can try include chocolate peanut butter, unsweetened vanilla almond milk, coconut cream, sugar free maple syrup and almond flour.

Low Carb Oatmeal Recipe

Save this recipe to your gluten free keto breakfast recipes list for later use!

You might want to try these breakfast options:

Keto Oatmeal
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4.94 from 15 votes

Low Carb Keto Oatmeal Recipe

This oatmal no'oats recipe is not only easy and healthy but also keeps you on track of a keto diet.
Course Breakfast
Cuisine Ketogenic, Low Carb
Keyword healthy oatmeal, keto oatmeal, lowcarb oatmeal
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2
Calories 384kcal
Author Tanya K.



  • Stir all the ingredients in a small saucepan until they combine. Leave it to simmer, stirring occasionally. Remove from the heat when the mixture thickens.
  • Transfer to a bowl and top with frozen berries and nuts. Serve right away.



Nutrition Facts
Low Carb Keto Oatmeal Recipe
Amount Per Serving
Calories 384 Calories from Fat 270
% Daily Value*
Fat 30g46%
Saturated Fat 3g15%
Sodium 166mg7%
Potassium 66mg2%
Carbohydrates 10g3%
Fiber 6g24%
Sugar 1g1%
Protein 21g42%
Vitamin A 260IU5%
Calcium 284mg28%
Iron 7.8mg43%
* Percent Daily Values are based on a 2000 calorie diet.
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Can I eat oatmeal on keto diet?

Traditional oatmeal is high in carbs and generally not recommended for a strict keto diet. However, keto-friendly “oatmeal” alternatives using ingredients like chia seeds or hemp hearts can be consumed as a low-carb substitute.

Is overnight oats good for keto?

Traditional overnight oats, made with regular oats, are not ideal for a strict keto diet due to their high carb content. However, keto-friendly versions using low-carb ingredients like chia seeds, flaxseeds, and almond milk can be a suitable alternative.

What is a keto substitute for rolled oats?

A keto substitute for rolled oats includes a combination of chia seeds, flaxseeds, hemp hearts, and coconut flakes or shredded coconut. These ingredients can mimic the texture of oats while keeping the carb content low, making them suitable for keto recipes.

What can I substitute for oatmeal on keto diet?

To replace traditional oatmeal with a low-carb version, consider using hemp hearts, coconut flakes, almond meal, flax meal, chia meal and other crushed nuts. For milk, use unsweetened coconut milk or almond milk.

Where to buy keto oatmeal?

You can find keto-friendly oatmeal products on Amazon and from other keto companies’ websites. However, store-bought products might not be 100% keto-friendly. This is the reason why we prefer to make our oatmeal at home.

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