No Oats Oatmeal Recipe (Keto, Low Carb, Gluten Free)

This no oats "oatmeal" is wonderful alternative to traditional oatmeal, loaded with nutritious ingredients that provide protein, healthy fats, and fiber to kick off your day. It's an easy, five-minute, low-carb breakfast that is power-packed and simple to modify with your own favorite toppings and add-ins. 

(This post was first published in 2019 and has since been updated with new photos and modifications to the original recipe to provide you with the very best content.)

If you're looking for an alternative to oatmeal, overnight oats, or a warming porridge type of breakfast, this low carb oatmeal recipe is a great option!

It's packed with high-fiber, high-protein ingredients and is just as versatile as traditional oats.

But unlike the real thing, it's a healthy breakfast that is blood sugar friendly and low in net carbs. 

why this recipe works

I first shared this recipe several years ago and have since updated this post to include different variations as well as a dry mix option that you can make in advance, store in a mason jar, and prepare as needed. 

The best part about this recipe is that it's an easy one to change up and make your own.

Don't have flax seed meal? Add a bit more chia seeds. Out of coconut milk? Substitute almond milk!

I've successfully made this low carb breakfast a variety of ways, but I believe this recipe results in the best combination, consistency and taste!

My no oats oatmeal (or "noatmeal") is: 

• a filling, macro-friendly breakfast with a good amount of protein and no added sugar;
• the perfect way to enjoy a warm, cozy bowl of porridge that you can top however you like; 
• a delicious alternative to hot cereal that still has a great flavor and creamy texture;
• an easy breakfast ready in just a few minutes;
• grain free, gluten-free, dairy optional, low-carb and keto-friendly.  

ingredients for no oats oatmeal

Here's a look at the basic ingredients you will need (be sure to view the full recipe card at the bottom of the page):

• Full-fat coconut milk. I use unsweetened, canned coconut milk because it's creamier and higher in fat, but you can use your favorite unsweetened non-dairy milk of choice.
• Hemp hearts (shelled hemp seeds). These little seeds are packed with protein, fat and only 1g carb per serving!
• Chia seeds. Another superfood with the perfect nutritional profile for a keto, low-carb or blood sugar friendly diet!
• flaxseed meal. High in Omega 3 and fiber.
• Oat fiber. This adds extra fiber and a subtle oat flavor. 
• Unsweetened shredded coconut or small coconut flakes. I like adding in a little bit of coconut for extra fiber and texture. 
• Sweetener. You have several options here. For a liquid sweetener, you can use pure monk fruit or a maple syrup alternative made with allulose. I also like granulated golden monkfruit/allulose blend, especially the Golden variety which has a brown sugar flavor. If you're making a large batch of the dry mix, use a granulated sweetener or add it in when you're preparing the noatmeal. 
• Vanilla extract. Adds a subtle vanilla flavor to the noatmeal. 
• Salt. A touch of salt will bring out the other flavors. 
• Ground cinnamon. This ingredient is optional but I think it's always a great addition!

a simple "no oats oatmeal" recipe

This easy keto breakfast only takes a few minutes to prepare.

Here's a look at how to make it but be sure to view the printable recipe card at the bottom of the page for all of the details. 

Serve, topped with a sprinkle of more cinnamon and fresh fruit like berries or your own favorite toppings. 

noatmeal recipe tips

• You can use larger flaked coconut but I like to roughly chop it before mixing it in. Larger flakes will change the texture up a bit and are chewier. 

• Milk options: I've made this with non-dairy milks like coconut milk, unsweetened almond milk and unsweetened macadamia milk. You can also use an A2 milk or a higher-protein milk, if preferred. 

• If you want to add some protein powder into the no oats oatmeal, feel free! Just know that you'll most likely have to add more of the non-dairy milk. 

low-carb oatmeal topping ideas

Where to start? There are so many ways you can customize this keto oatmeal recipe and change it up day-to-day. Here are my favorite ways to enjoy it:

• PB&J- It's at the top of my list, because my peanut butter and jelly obsession knows no bounds. Try it with this sugar-free jam to keep things keto-approved!
• Nut butter- It's great with plain almond butter or another type nut butter for a rich, nutty flavor. Personally, I really love NuttZo's keto butter, and it's a dream with sugar-free chocolate chips.
• Nuts and seeds- they add a little more healthy fat and nutrients, plus some crunch! Walnuts, pepitas (pumpkin seeds), pecans- there's lots of options here!
• Fresh fruit- You can choose low-carb fruits like raspberries, blackberries and blueberries, which add a burst of sweetness and freshness to this oatmeal. We've also enjoyed this no oats oatmeal with fresh peaches, plums, and cooked apple compote. 

dry mix no oats oatmeal recipe

I love making a large batch of noatmeal dry mix for quick breakfasts on busy mornings!

To do that, add all of these ingredients to a large mason jar or airtight storage container.

You can store it in your pantry, but I recommend storing it in the refrigerator since it contains ground flaxseed meal. Combine:

• 1 cup hemp hearts
• 6 tablespoons chia seeds
• ¼ cup ground flaxseed meal
• 3 tablespoons oat fiber
• ¾ cup shredded unsweetened coconut
• ¼ cup granulated golden monkfruit sweetener with allulose
• ½ teaspoon fine sea salt

you might also love

• Grain-free vanilla almond butter granola, a deliciously crunchy and flavorful granola recipe that's free of oats and sugar!
• Keto dark chocolate almond butter cups for a sweet, easy treat that will challenge the notion that you can't have candy on a keto diet. 😉
• Bacon mushroom spinach quiche with rosemary crust, a protein-packed and super flavorful quiche that works for breakfast, lunch or dinner!
• Warm chia pudding tastes like rich tapioca and makes a delicious snack or dessert.