Keto Oatmeal: 5-Minute Low-Carb Noatmeal Recipe
Think oatmeal is completely off-limits when you’re on the ketogenic diet?
With this recipe for “noatmeal,” you never have to worry about feeling deprived of this go-to breakfast comfort food. This meal is sure to keep you in ketosis with its incredible nutrition facts — it has only one gram of net carbs and 44 grams of fat per one serving.
Those macros are hard to beat.
So what’s in this keto oatmeal that gives it that comforting taste of oatmeal while keeping your body in ketosis?
How do you make oatmeal without oats? You use high-protein, low-carb ingredients, which make for a hearty keto breakfast.
This keto oatmeal recipe uses:
- Hemp hearts
- Flax meal
- Chia seeds
- Coconut flakes
- Vanilla MCT oil powder
Why Are Hemp Hearts So Beneficial to Your Health?
One of the main ingredients in noatmeal is hemp hearts. They add bulk to keto oatmeal, taste amazing, and are loaded with health benefits.
#1: Rich in Gamma-Linolenic Acid (GLA)
Supplementing with GLA has been shown to improve the function and health of hormones. GLA and foods abundant in GLA (such as hemp hearts) have been shown to have positive effects on those with ADHD, heart disease, obesity, multiple sclerosis, and breast pain[*][*][*].
However, it’s mainly a building block for prostaglandins — hormone-like chemicals in the body that control inflammation, body temperature, and the smoothing of muscles.
#2: Improve Digestion
As a high-fiber food, hemp hearts are known for improving digestion. The fiber content of hemp hearts can help relieve constipation, but it also feeds the good bacteria in your gut (probiotics) to help maintain a strong immune system[*].
#3: Improve Hair, Skin and Nail Health
While hemp hearts are good for digestion, their benefits can have a substantial effect from the inside out. You can even use them topically on the surface of your skin.
The oil produced from hemp seeds improves cell growth, which is the number one factor in healthy skin. Research has shown that if you have eczema, applying hemp seed oil exogenously could significantly improve your skin[*].
#4: Decrease Arthritis and Joint Pain
One research study published in the Journal of Ethnopharmacology examined the effects of hemp seed oil supplementation in patients with rheumatoid arthritis (RA). The results showed that treatment with the oil not only lowered the rate of MH7A RA fibroblast-like synovial cells, but it also increased the rate of cell death[*].
Now that you know a bit about the many health benefits of hemp hearts, are you craving a big, warm bowl of fluffy goodness? Well, there’s no reason you can’t treat yourself to delicious keto oatmeal.
It’s the perfect macronutrient count, so you’ll be sure to stay in ketosis while feeling satiated and full.
Flax Meal or Flaxseed: What Is the Difference?
This recipe uses flax meal. But what is flax meal? Is it the same as flaxseed or flaxseed meal?
Flaxseed meal is another way of saying “ground up flaxseed.” Another name for it is flax meal.
If you consume flaxseed whole, it will simply pass right through your digestive tract. But if you grind it up, it’s easier to digest[*].
When you grind it up, flaxseed has high fiber content and omega-3 fatty acids.
It also has phytochemicals called lignans. Lignans are found in plants and have been related to disease prevention such as cardiovascular disease and osteoporosis[*]
Is Coconut Keto-Friendly?
Yes, you can eat coconut on a keto diet. In fact, coconut flour is a popular alternative to regular flour in keto recipes.
Coconut is rich in healthy fats — mostly from medium-chain triglycerides, or MCTs. This recipe uses coconut flakes. To keep it keto-friendly, choose unsweetened coconut flakes.
If you want to use coconut milk, opt for unsweetened.
Noatmeal Topping Ideas
Because this keto oatmeal breakfast recipe keeps things simple, there are many ways you can change it up and make it your own.
These are some of the best keto-friendly add-ins to consider when whipping up a batch of this noatmeal. Keep your carb count in mind, since some fruits have more sugar than others.
- Keto sweeteners: For added sweetness without the carbs, mix in keto sweetener such as stevia, erythritol, monk fruit, or Swerve.
- Sugar-free chocolate chips: These will add a touch of sweetness and chocolatey flavor without the carbs.
- Coconut milk: Along with the almond milk called for in the recipe, add a splash of coconut milk for extra flavor and creaminess.
- Blueberries: This low-carb fruit not only tastes great, but it’s high in vitamin C and antioxidants. Per 100 grams, blueberries contain 57 calories, 2.4 grams of fiber, 11.6 grams of carbohydrates, and about 5 grams of fructose[*].
- Pecans: This low-carb nut is full of protein. Add some crushed-up pecans for extra protein to keep you feeling full longer and plenty of crunchy texture. You could also try macadamia nuts, Brazil nuts, hazelnuts, or walnuts.
- Vanilla extract: This fragrant and luscious extract brings out flavor without adding any sugars.
This Noatmeal Is Vegetarian, Vegan, Paleo, and Gluten-Free
Following a vegetarian keto diet is a viable option, and this keto oatmeal recipe certainly fits the bill. In fact, since there aren’t any animal or grain products in this recipe, it’s also vegan and gluten-free.
Even better, the combination of coconut and almond milk gives you a nice protein boost.
This porridge is also great if you are looking for paleo recipes.
Turn Keto Oatmeal Into a Keto Smoothie
If you prefer to drink your breakfast, it’s easy to adjust this recipe and transform it into a keto breakfast smoothie.
Simply cook all the ingredients, then add everything to a blender. Add a handful of your favorite berries or any extra keto-friendly toppings. Pulse the blender. Add a bit more almond milk until it reaches the consistency you like.
Keto Overnight Oats
Overnight oats are highly popular on many keto meal plans. This is because your low-carb breakfast will be ready in the refrigerator when you are, without any prep work.
To make keto overnight oats, just add everything to a mason jar and seal tightly with a lid. Shake it to get it thoroughly mixed. Then let it sit in your refrigerator. It will thicken overnight. The next morning, add more almond milk if you want it a thinner consistency.
If you want a hot cereal, all you have to do is heat it up in the morning. You can either warm it up in the microwave or on the stovetop. Remember to add more almond milk and toppings for a delicious start to your day.
Keto Oatmeal: 5-Minute Low-Carb Noatmeal
This low-carb oatmeal recipe has no oats, but you won’t even miss them. With only one gram of net carbs and 44 grams of fat per one serving, this keto noatmeal will be a yummy, keto-friendly start to your day.
- Prep Time: 5 minutes
- Cook Time: 10 minutes-15 minutes
- Total Time: 20 minutes
- Yield: 1
- 1 cup unsweetened almond milk
- 1/2 cup hemp hearts
- 1 tablespoon flax meal
- 1 tablespoon chia seeds
- 1 tablespoon coconut flakes
- 1 teaspoon cinnamon
- 1 scoop Vanilla MCT oil powder (or 1 tablespoon stevia and tablespoon coconut oil)
- Combine all of the ingredients in a small sauce pot, stir to combine.
- Bring to a simmer until thickened to your liking, stir occasionally.
- Serve and garnish with frozen berries.
- Calories: 584
- Fat: 44g
- Carbohydrates: 17g
- Fiber: 16g
- Protein: 31g
Keywords: keto oatmeal
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