a five-minute keto oatmeal recipe {grain-free + dairy-free}

This keto oatmeal recipe is the easiest, power-packed, low-carb breakfast! It's a "noatmeal" recipe (get it? 😉 ) that is nutritious and filling, loaded with protein, healthy fats, and fiber. I'm all about a healthy keto breakfast in five minutes flat! Aren't we all?

ingredients for this simple keto oatmeal recipe

The thing I love about this recipe is that it's an easy one to change up and make your own. Substitutions are A-OKAY. Don't have flax seed meal? Add a bit more chia. Out of coconut milk? Substitute almond milk! I've successfully made this keto oatmeal a variety of ways, but I believe this recipe results in the best combination, consistency and taste!

Here's what you'll need:

• full-fat coconut milk- I use unsweetened, canned coconut milk because it's creamier and higher in fat
• hemp hearts (shelled hemp seeds) - these little seeds are packed with protein, fat and only 1g carb per serving!
• chia seed- another superfood with the perfect nutritional profile for a keto diet!
• flaxseed meal- high in Omega 3 and fiber
• coconut flour
• unsweetened shredded coconut
• llinea monk fruit- I LOVE using this natural, one-ingredient sweetener because one drop goes a long way and you don't have to worry about any grittiness from a granulated sweetener
• vanilla extract
• ground cinnamon 
• pinch of salt (optional)

what is monk fruit?

Monk fruit, also known as luo han guo or "Buddha fruit," is a fruit native to Southeast Asia. It's known to be much, much sweeter than sugar, but with a zero glycemic index. Because of this, it's great for keto and a low-glycemic diets. Many monk fruit products will blend monk fruit with another type of sweetener (like erythritol) to make a granulated product which I tend to use often in keto baking. However, I have been using llinea monk fruit extract a lot lately (like every morning in my coffee!) to add a touch of sweetness with just a few drops.

Besides this keto oatmeal recipe, I'm also using llinea monk fruit extract to make:

• salad dressings
• smoothies
• keto bulletproof matcha
• sugar-free jam
• sweet sauces (like this keto pancake blueberry sauce!) or the sauce for this filipino chicken adobo

how to make keto oatmeal

This simple keto breakfast only takes FIVE MINUTES and ONE STEP. Does that mean extra time in the morning? Yes, it absolutely does. As a chronic, life-long "running-late" type of person, I have so much appreciation for quick, easy recipes!

Here's how to make it:

Combine all the ingredients in a small saucepan and heat the mixture over medium heat for five minutes, until it's hot.

DONE. Wait, I lied. It's actually TWO steps if you want to add yummy toppings... and why wouldn't you?!

keto 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 of seed butter. 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, pecans- there's lots of options here!
• Low-carb fruit- Raspberries, blackberries and blueberries add a little bit of sweet and freshness to this oatmeal.

There you have it, a keto oatmeal recipe that I believe comes closest to the real deal. This is a favorite in our breakfast rotation and I'm sure you'll enjoy it too!

you might also love...

• Ginger soy salmon and sautéed spinach with fennel for a healthy, flavorful dinner in under 30 minutes!
• 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. 😉
• Sun-dried tomato and spinach chicken because it's creamy, chicken comfort food that's also dairy-free!

Continue to Content

5-minute keto oatmeal recipe

Yield: 2

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

This hearty keto oatmeal recipe results in a delicious low-carb "oatmeal," minus the oats! It's a grain-free, gluten-free, dairy-free breakfast that is power-packed with nutrients. Plus, it's versatile, so you can load it up with your favorite toppings!

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Ingredients

• 1 cup full-fat coconut milk (canned)
• ¼ cup hemp hearts (shelled hemp seeds)
• 2 tablespoons chia seed
• 2 tablespoons flaxseed meal
• 1 teaspoon coconut flour*
• ¼ cup unsweetened shredded coconut
• 10-15 drops of llinea monk fruit (or 1-2 teaspoons of granulated sweetener of choice)
• ½ teaspoon vanilla extract
• ½ teaspoon ground cinnamon 
• pinch of salt (optional)
• toppings of choice! (peanut butter, almond butter, sugar-free jam, nuts/seeds, coconut, low-carb fruit)

Instructions

1. In a medium saucepan, combine all the ingredients except for the salt and sweetener.
2. Heat the mixture over medium heat for about 5 minutes, stirring occasionally.
3. When it's hot, remove the keto oatmeal from the stovetop. Add the salt and monk fruit drops (or granulated sweetener) to taste, adjusting as needed.
4. Serve with toppings of choice (keto topping options include: peanut butter, almond butter, sugar-free jam, berries, nuts/seeds, coconut, sugar-free chocolate chips).

Notes

*I use llinea monk fruit because I like a liquid sweetener in this oatmeal, but you could also use a granulated, keto-friendly sweetener like erythritol or stevia

*to substitute the coconut flour for almond flour, use 1 tablespoon of almond flour

*Store extras in the refrigerator for up to 5 days.

*Reheat in the stovetop or the microwave, with 1 tablespoon of almond milk or coconut milk to thin it down (since both chia seed and coconut flour absorbs moisture and it will thicken as it sits).

Nutrition Information:

Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 528Total Fat: 44.9gSaturated Fat: 31gTrans Fat: 0gCholesterol: 0mgSodium: 9.2mgCarbohydrates: 18gNet Carbohydrates: 6gFiber: 12gSugar: 2gProtein: 13g

This nutritional information is approximate and is provided for convenience as a courtesy.