Oatmeal
This cooks like oatmeal and tastes like oatmeal, but without oats. Made with seeds and water, this low carb oatmeal has only 1.5 grams of net carbs and is quickly made with the stovetop or microwave. It's easy to adjust the thickness and sweetness to your liking, or add optional toppings for extra flavors.
Nutrition Facts
Ingredients
Instructions
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NUTRITION
Makes 2 Servings
Amount Per Serving (1/2 cup):
Calories 190 (66% from fat)
Total Fat 14g
22%
Saturated Fat 1g
7%
Cholesterol 0mg
0%
Sodium 150mg
6%
Net Carb 1.5g
Total Carb 9.5g (Note 6)
3%
Dietary Fiber 8g
32%
Sugars 1g
Protein 10g
Vitamin A 0% · Vitamin C 0% · Calcium 9% · Iron 12%
PHOTOS
NOTES & TIPS(1) Water. This can be substituted with milk (dairy or nut based), or partially substituted with cream (e.g., 3/4 cup water + 1/4 cup heavy whipping cream). The provided nutrition estimate assumes 100% water.
(2) Sweetener. About 3/4 ounce weight. Confectioners Swerve is a dry sweetener that measures the same as regular powdered sugar; it’s not the same as pure erythritol, which is about 70% as sweet. Substitute with your preferred dry or liquid sweetener (like sugar-free syrup or stevia) by adding it to taste.
(3) Microwave Option. Stir ingredients in a microwave-safe bowl, and microwave uncovered for 60-second intervals, stirring in between, until oatmeal is thickened to your preferred consistency. Then stir in cinnamon and vanilla, and adjust water and sweetener to taste.
(4) Serving. While this oatmeal is delicious by itself, you can change up the flavor with toppings like sugar-free chocolate chips (like Lily’s), toasted slivered almonds, unsweetened coconut flakes, a dollop of low carb yogurt (like Two Good), fresh blueberries, peanut butter, or a drizzle of sugar-free maple syrup.
(5) Make Ahead. Measure out all dry ingredients and add them to a bowl or resealable bag, and store covered at room temperature. Just before eating, combine with the wet ingredients (vanilla extract and water) in a saucepan or microwave-safe bowl, and follow the instructions above for heating.
(6) Carbs. The nutrition calculation assumes you are using Swerve or a similar erythritol-based sweetener that uses sugar alcohols, whose carbs are non-impact and therefore not included in the nutrition estimate. Apps that count sugar alcohols will show a higher number of carbs.
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Reviews from the Original Source
As a diabetic who controls blood sugar by diet only(no meds), I have been on the hunt for a keto oatmeal recipe. Others I tried did not approach the look or mouthfeel this did. I followed recipe exactly, used almond milk—the only additions I did was to add butter pats and SF maple syrup drizzle ☺️. I don’t agree with the amount being 2 servings, I ate it all! 👏🏼👏🏼 recommend
I made this just as the recipe instructed and it turned out fabulous. After tasting i added 10 g butter and 1/4 cup of blueberries that i heated in the microwave to make it bubbly and jam like. I could eat this everyday. Plus I stayed "full" until lunch time. Thanks fir sharing!
I followed the recipe but used the spenda brown sugar I had on hand. It is sooo good. I added a few blueberries after cooking. I have doubled this recipe ( dry only) so I have ready to go. Thank you!
This is the first keto oatmeal recipe I've tried and it will be the last as it is so good! I use unsweetened vanilla almond milk or unsweetened coconut milk as I like it creamy and top with sugar free maple syrup. Sometimes I'll throw on some pecans or almonds. Planning to try some different combos :a bit of cocoa powder & peanut butter, some toasted coconut & sugar free chocolate, berries, etc. Thanks so much for this fabulous recipe 🙂
P.S. I've tried both stovetop & microwave both work great.
Good morning
My question is how do cook this oatmeal that doesn’t have a glue like consistency?
I’m sure I’m doing something wrong!
Winter is coming and really want this recipe to work!
I was skeptical, but this recipe was so good! I used oat milk instead of water, truvia sweetener, and microwaved for about three minutes. It thickened up as it cooled a bit. I topped it with a scoop of almond butter and a banana.
I’ve made this a few times a few different ways, and it is PHENOMENAL. I usually don’t even take the time to rate/ comment on recipes I make because who has the time? Well, I guess plenty of people do. But this time I just had to give proper credit where credit is due because I love how many different ways you can go with it: sweet, savory, hot, cold… the options are endless. Tonight I’m doing it apple cinnamon style with blueberries and topping it with homemade applesauce. I’m just in love. Thank you.
Bless you for this recipe! Between this and the Wonderful World of Chaffles I think I'm going to meet my goals. I was REALLY missing Oatmeal. I added Pumpkin Pie Spice, butter and cream to mine...heavenly!
Delicious, I made half recipe (1 serving) as is and then added frozen blueberries (<1/4 cup) that I microwaved until burst, added in just before serving.
I love to add a few different things each time…HWC, almond extract, butterscotch extract, maple or coconut extract….then you can add any type of nuts &/or shredded unsweetened coconut. The ideas are endless.
The base of this morning deliciousness is awesome!!!!
Thank you for this “oatmeal”🥰
This “oatmeal” is AWESOME!!!! OMG!!!!
I have been craving oatmeal (cuz I can’t have it, of course😂) & this recipe delivers🥰🥰🥰.
I added Maple Grove sugar free maple syrup after I cooked it.
Next time, I think I’ll leave out my sweetener (allulose) & add Lakanto Golden sweetener & syrup and see if I get the “maple/brown sugar” flavor oatmeal that I used to eat😘
I made this today and can’t wait to try it tomorrow. It was so easy to make. I used maple extract instead of vanilla extract. This ones definitely a keeper. Thank you so much for the recipe :)
This is fabulous! Great recipe.
I can't either, so I just add a little extra flax.
We like this recipe a lot! I've made it many times, my husband likes it too!
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