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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 6 net carbs per serving!
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 noatmeal recipe!
Basic ingredients needed for low carb oatmeal:
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- Hemp hearts
- Flaxseed Meal
- Chia Seeds
- Sweetener
- Water + Cream (or dairy-free milk of choice)
Quick Tips for Making Noatmeal:
Noatmeal is just as easy as traditional oatmeal! You’ll toss all of the ingredients in a sauce pan, stir to combine, and cook until thickened. It only takes a few minutes to make!
Your noatmeal may look a little 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.
Toppings for my favorite keto oatmeal bowl:
You can really dress up your noatmel anyway you would traditional oatmeal, but my favorite toppings are below!
- Blueberries
- Raspberries
- Greek Yogurt
- Almond Butter
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.
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!
More low carb breakfast recipes:
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.
Ingredients
- ¾ cup water
- ½ cup hemp hearts
- ¼ cup heavy cream
- 2 tablespoons flax meal
- 1 tablespoon chia seeds
- 1 tablespoon brown sugar substitute
- 1 teaspoon cinnamon
- ½ teaspoon vanilla
- Pinch of salt
- 1/4 cup Greek yogurt
- 1/2 cup mixed berries
- 2 tablespoon almond butter, warmed
Instructions
- Add the water, hemp hearts, cream, flax, chia seeds, brown sugar substitute, cinnamon, and salt to a small saucepan over medium heat.
- Bring to a low boil, stirring constantly, until thickened, about 3 minutes.
- Remove from the heat and divide between two bowls.
- Top each bowl the Greek yogurt, berries, and a drizzle of almond butter.
Notes
The nutrition information includes the toppings called for in the ingredients list.
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Nutrition Information
Yield 2 Serving Size 1 bowlAmount Per Serving Calories 421Total Fat 34gSaturated Fat 6gTrans Fat 0gCholesterol 22mgSodium 88mgCarbohydrates 22gNet Carbohydrates 6gFiber 10gSugar 2gSugar Alcohols 6gProtein 18g
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47 comments
Is this Keto? It has more carbs for this one meal with few leftover for lunch and dinner. I really don’t understand keto being applied to this. Can you please explain to me how this is Keto? Thank you for your time.
Hi Marilyn! This has 6 net carbs per serving…keto is generally under 20 net carbs a day, so this should fit nicely but you could always adjust the toppings if you wanted to save some carbs.
The Nutritional value states carbs 22 Fiber 10 my math computes to NC 12. Am I missing something?
There are also 6g of erythritol, which can be deducted fully as it has no impact on blood glucose.
I missed that thanks for the information
that sounds like a yummy breakfast
Where do you find Hemp Hearts Cream.
Hi Annie! I’m not sure what you mean by hemp hearts cream. This recipe uses hemp hearts and cream, but they’re two separate ingredients.
Why are you calling them hemp hearts instead of hemp seeds if they are really exactly the same? I’ve never heard of hemp hearts.
They’re generally packaged as hemp hearts. 🙂
Could this combo, without liquid of course, be used as an oatmeal/flour substitute for my rhubarb crumb dessert recipe? It’s oatmeal, flour, brown sugar, and butter. I really want to be able to make it again without the carbs. (I have the brown sugar substitute.) Maybe you’ve created something else for that purpose though? Thank you for any info.
I am just getting started with testing hemp hearts, so I’m really not sure how that would work. Sorry I can’t help! I do have a streusel topping recipe on my pumpkin pie that might make a good topping…you can find it here.
I understand about the 6-net carbs but if there are 22-total carbs that are reduced by 10-grams of fiber, doesn’t that leave 12-carbs, not 6-carbs? Thanks
There are 6g of sugar alcohols which can be deducted from the carb count as well. 🙂
Is there any way this recipe could be used for overnight noats??
I’m not sure these ratios would work for overnight oats, but I plan to play around with it to make it happen. If you test it, let me know! 🙂
This looks interesting. Can I ask where or which ingredient is the “sugar alcohols”? Thanks
Yep, it comes from the monkfruit sweetener I used. It’s an erythritol blend so I can’t it as zero as it should have no affect. 🙂
My cholestrol numbers are high and my doctor has suggested oatmeal, less fatty meats, and not to eat most of the items you do on keto. Does this ‘oatmeal’ have the same benefits as regular ‘oat’meal? Thanks.
Hi Lisa! Hemp hearts are heart-healthy, though I don’t really know how they compare to oats.
Lisa,
I was a daily steel-cut oats eater. Due to my high cholesterol levels, my MD suggested I try a keto-like diet. When I switched to a keto- like diet (high good fat. such as grass fed dairy, olive oil etc, and no grain , no sugar, and No processed foods, my cholesterol dropped 100 points, I lost 20 lbs and I felt GREAT. Hello natural peanut butter, cream in my coffee, and pasture raised eggs!!! Read “Fat Chance.” It will change your life.
Thanks for your comments Rene. I have been doing Keto pretty stricktly since August. I keep my net carbs under 20. I have dropped a few pounds and am woring with a trainer to build my core. (I don’t have a lot of weight to lose; am looking for overall health benefits) I am on a statin and omega 3s for years that I would love to ditch!! I plan on staying the course and hopefully my numbers with balance out.
Where do you fine Hemp hearts, can I order from Amazon.
Hi Debbie! I linked to the ones I used in the recipe card. You can find them on Amazon too.
Walmart
Trader joes carries them also
If you live in Australia, Woolworths sell it under the Macro brand.
Are there any substitutes for the hemp hearts and still have an oatmeal like dish?
You could try a coconut flour porridge. 🙂
I made this today, OMG it was amazing. I ground the nuts as I have an issue with texture and I didn’t use any of your toppings but did pour a little almond milk over it. It was sweet and nutty and very, very good. I do have some questions though. It made enough for two so I put the very thick leftovers in the fridge. Will this be good reheated tomorrow? Do I just add almond milk while it’s heating to thin it out? Can I reheat it in the microwave or do I need to do it on the stove?
Hi Donna! It’ll reheat fine in the microwave, but do add more almond milk to thin it out to the consistency you’d like. 🙂 So glad you enjoyed it!
Did you use shelled or whole hemp seeds ?
They’re shelled.
I’m not following the low carb diet but love the idea of this. Can I use semi-skimmed milk instead of water?
Your recipes look great and I’ve saved some already to try!
Hi Beckie! I assume milk would work fine, though I haven’t tired it. Let us know how it works for you!
Sounds good, will have to try it.
Oh my! Just made this for the first time. Instead of the fruit and yogurt, I added a little peanut butter and small square of 85% dark chocolate and stuck it in the microwave for 30 seconds to melt chocolate. AWESOME! Thanks so much for this recipe. I found a big container of shelled hemp seeds at Walmart.
I made this for breakfast today and it was so good! I made 1 serving. I put most of the ingredients (water, hemp hearts, cream, flax meal, chia seeds, cinnamon, vanilla, salt, and almond butter) in a cereal bowl and refrigerated overnight. In the morning I microwaved for 2 minutes, stirred and ate. I did not add any sweetner, berries or yogurt. Thanks for the recipe, I’ll be making it again.
Oh, love this…I’ll have to try it like this. Would be so easy to prep the night before. 🙂
Any substitutions for the Heavy Cream? I have tummy issues when I consume dairy.
Coconut milk should work well!
Amazing!! This recipe has saved me from keto failure because I was on the verge of giving up. I can not even look at an egg at this point. I used to eat oatmeal everyday and I missed it! This has filled that little space right up. Thanks for the great recipe!
So glad to hear that! 🙂
We love this noatmeal-I can get all the ingredients at Ingles. I skip the sweetener, but top the hot noatmeal with butter, a few pecans, and sugar free maple syrup. I pre-measured all the dry ingredients together into a mason jar, so I can mix up a couple of servings quickly by just adding the cream called for.
Do you have the nutritional information without the toppings? Also, can you recommend a nutrition calculator that includes fiber and sugar alcohols? I’m looking forward to making this!
Thank you!
Hi Michelle! I don’t have the info without the toppings. You could download Carb Manager and plug in the recipe using the ingredients you want and it will calculate it, I believe. That should also have the option to count net or total carbs and sugar alcohols.
Hi there, i tried the recipe this morning and was pleasantly surprised. I thought the texture was a little closer to farina cereal (cream of wheat) which i prefer to oatmeal. dropped the artificial brown sugar, added peanut butter, a little tiny bit of agave nectar and half a banana. haven’t done the math on that but i was mostly concerned about the texture using it for the first time. I’ll be trying it microwaved for breakfast tomorrow. Thank you!