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5-Minute Keto Oatmeal Recipe

Louise | June 17
Quick Keto Oatmeal Recipe #keto

Do you miss your morning oatmeal? This quick keto oatmeal recipe can be easily prepared in just five minutes.

Watch the video to see just how easy this Keto breakfast recipe is to make…plus it’s sugar-free, gluten-free, dairy-free, and has zero oatmeal in it!

And don’t forget to check out our other Keto breakfast recipes here.

Making Keto Oatmeal

Sadly, oatmeal is not part of a ketogenic diet. It’s also off-limits for paleo and AIP diets. Most damaging for ketosis is the carbohydrate content of oatmeal.

A one-cup serving of cooked oatmeal contains 27 grams of carbohydrate. That should be thought of as a minimum.

In real life, many people would eat a larger serving (so more carbs) and add lots of goodies for flavor. It’s not uncommon for people to add brown sugar, bananas, syrup, chocolate chips, blueberries, or other accessories that blow the carbohydrate amount even higher.

And I haven’t even mentioned the powdery packet versions of oatmeal that are swimming in sugar.

With that being said, oatmeal is a delicious bowl of comfort in the morning. I set out to create a keto alternative that has the same texture and warmth of oatmeal without the carbs.

Instead, I came up with a recipe that blends crushed almonds, chia seeds, flax meal, and shredded coconut. The rough mix of nuts and seeds is softened by warm coconut milk.

The result is a meal that has the warmth, body, and comfort of oatmeal – without as many carbohydrates.

Other Breakfast Ideas

Eggs are great, but some people are sensitive or allergic to them, and other people just plain get sick of eating them every day.

If you like this quick keto oatmeal recipe, you should also try this Easy Nut & Seed Keto Granola Recipe. It’s also paleo and sugar-free.

Quick Keto Oatmeal Recipe #keto

Quick Keto Oatmeal Recipe #keto

5-Minute Keto Oatmeal Recipe

  • Author: Louise Hendon
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 4 servings 1x
  • Category: Breakfast, Snack
  • Cuisine: American



  1. Mix everything together.


All nutritional data are estimated and based on per serving amounts.

Net Carbs: 5 g


  • Calories: 300
  • Sugar: 2 g
  • Fat: 27 g
  • Carbohydrates: 12 g
  • Fiber: 7 g
  • Protein: 6 g

Louise co-founded Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. She has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love.