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noatmeal recipe with fruit

Keto Oatmeal Breakfast Bowl

KETO OATMEAL is the low carb alternative to traditional oatmeal! It’s made with hemp hearts instead of oats for a hearty, filling, breakfast that is the perfect way to start your day with just 6 net carbs per serving! 

Keto Oatmeal made with hemp hearts, chia seeds, and flax instead of oats! This makes a hearty, filling breakfast and it's perfect for keto!

I can’t tell you how many times I get asked if oatmeal is low carb. 

Unfortunately, the answer is no. Oats are a a grain and they’re not low carb. 

But, not to worry! I’ve been experimenting with hemp hearts to create a low carb oatmeal alternative and I’ve nailed it, you guys! 

This ‘noatmeal’ is a new fan favorite in our house. My kids love it, Chad asks for it just about every day, and I’ve been having a blast trying out all my different topping ideas! 

But today? Today I’m sharing my FAVORITE way to enjoy this keto oatmeal recipe!

Want to give this a warm and cozy Fall twist? Try our keto pumpkin noatmeal.

low carb breakfast recipe of hemp hearts and fruit

Ingredient Notes:

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Hemp HeartsYou’ll want to use shelled hemp hearts. They have a slightly nutty taste and are a superfood that is packed full of nutritious good stuff. They also just happen to have a soft oatmeal like texture which makes them perfect for this recipe!

Flaxseed MealThis is another ingredient that works well as a substitute or addition to regular oatmeal. It’s full of fiber and omega-3s.

Chia SeedsChia is yet another superfood like the hemp hearts and flaxseed that takes on an oatmeal like consistency when liquid is added to it.

SweetenerThis golden monk fruit sweetener is the perfect alternative to brown sugar!

Shop Keto Ingredients

We use Thrive Market for a lot of our specialty ingredients and keto snacks or products. Their prices tend to be cheaper than the local stores and I love that you can so easily sort products by diet.

Like Costco, this is a membership site, but we find that it’s more than worth it based on the amount we save over the regular grocery store.

They have monthly or yearly plans. Check it out here.

low carb oatmeal recipe with berries

How To:

  • Prepare the Noatmeal – If you’re wondering how to make noatmeal, it’s pretty similar to how you would make traditional oatmeal and also just as easy to prepare! You can get started by adding all of the non-topping ingredients including the hemp hearts, flaxseed, and chia to a sauce pan.
  • Cook until thickened: Some of these ingredients like the chia seeds won’t take on an oatmeal like texture until you’ve added liquid. That’s what the water and heavy cream (or dairy-free milk of your choice) is for. When you’ve added those in with the brown sugar substitute and cinnamon give it a good stir to combine and let it continue to cook until it has thickened.
  • Adjust as needed: The low carb oatmeal may look thinner than you’d like, but it does thicken a bit more after you take it off the heat. You can always use more or less liquid to get the consistency that you prefer. All that’s left now is to add some toppings. I’ve got some good suggestions below!
low carb oatmeal recipe with hemp hearts

Keto Oatmeal Toppings:

You can really dress up your keto oatmeal any way you would traditional oatmeal, but my favorite toppings are below!

We absolutely love the combination of fruit and almond butter over the noatmeal paired with the creamy tang of Greek yogurt. 

This breakfast packs a punch and keeps me full until lunch time with no problem.

noatmeal recipe with fruit


What are hemp hearts?

Hemp hearts (or hemp seeds) are the seed of the hemp plant.  Hemp hearts are considered a superfood and are a great addition to your diet. Not to worry…they won’t cause you to fail a drug test or make you feel like you’ve taken drugs, though the shells can contain trace amounts of THC (less than .03%). 

Hemp hearts are a great source of protein, high in fat and fiber, and packed with vitamins and minerals. 

They’re also heart-healthy!

Is oatmeal keto?

Sadly no, regular oats are not very low carb friendly since they are a grain. But the substitutes in this recipe end up with a pretty similar taste and texture!

What is noatmeal?

It’s pretty much what it sounds like… oatmeal with no oats! Just lots of good oatmeal like ingredients that are even more nutritious than the real deal.

A close up of a blueberry and oatmeal on an old silver spoon.

More low carb breakfast recipes:

Noatmeal topped with melted peanut butter and fruits in a white bowl.

Follow me on social for more recipe ideas & inspiration!

noatmeal recipe with fruit

Keto Oatmeal Breakfast Bowl

Grain free, hearty, and so filling! This low carb 'noatmeal' is a great low carb breakfast. This recipe has 6 net carbs after deducting the fiber and sugar alcohols.

Yield 2 servings
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes



  1. Add the water, hemp hearts, cream, flax, chia seeds, brown sugar substitute, cinnamon, vanilla, and salt to a small saucepan over medium heat.
  2. Bring to a low boil, stirring constantly, until thickened, about 3 minutes.
  3. Remove from the heat and divide between two bowls.
  4. Top each bowl the Greek yogurt, berries, and a drizzle of almond butter.


The nutrition information includes the toppings called for in the ingredients list.

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Nutrition Information:

Yield: 2 Serving Size: 1 bowl
Amount Per Serving: Calories: 421Total Fat: 34gSaturated Fat: 6gTrans Fat: 0gCholesterol: 22mgSodium: 88mgCarbohydrates: 22gNet Carbohydrates: 6gFiber: 10gSugar: 2gSugar Alcohols: 6gProtein: 18g

All information and tools presented and written within this site are intended for informational purposes only. This information is provided as a courtesy and there is no guarantee that the information is accurate.

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63 thoughts on “Keto Oatmeal Breakfast Bowl”

  1. This was my first time with Keto oatmeal and it was really good. I used this on a 16 day canoe-camping trip where what you bring in is what you have, also no refrigeration. I combined the dry things including swerve brown sugar and dehydrated bananas or apples in single serve baggies. Then I would treat it as an instant oatmeal packet by putting it in a bowl and adding boiling water and topping it with some cinnamon almond butter… it turned out great! This year I think I’ll add some sugar free coconut and chocolate chips to a couple baggies. There are so many possibilities!

    1. Karly Campbell

      Great idea to do single serve packs and add boiling water! I’m so glad you enjoyed the recipe and made it work for camping! 🙂

  2. Hi I see you use hemp chia and flax I would like to know if I can just use flax and just make the amount the total of all three in your recipe. Do you think that will work? Or do you need all three to make it? Ty 🙂

    1. Karly Campbell

      I don’t think it will work, but I haven’t tried it so you can always experiment and see! 🙂

      1. Ok thx 🙂 I’m gonna try lol I’ll let you know how it goes. I sure do miss oatmeal been Keto 7 yrs 95% of the time lol

  3. Barbara A Jones

    I don’t know what I’m missing but I don’t see any amount of chia seeds or hemp seeds. How am I missing that. Thanks for any help with this. Sincerely Barbara

    1. Karly Campbell

      Hi Barbara! The amounts are listed in the recipe card towards the bottom of the page. There’s a jump to recipe button at the top as well, that will take you straight to it. 🙂

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