My Favorite Noatmeal (aka Low Carb Oatmeal, which is actually oat-free porridge) is a hearty warm breakfast that can be made on the stovetop or in the microwave for a healthy, quick breakfast that only has 5g net carbs per serving.
Like many of us, I’m a creature of habit who craves routine. I get up, make coffee and a quick breakfast, and get to work early before breaking for my mid-morning workout. Routine keeps us centered, but the downside to this is that I’m prone to falling into eating ruts, particularly with breakfast.
Seasonal fruit with yogurt is a long-time favorite, and cottage cheese and fruit is another mainstay. Sometimes a toasted slice of my favorite paleo bread, or occasionally homemade granola. Eggs are rare for me at breakfast, although they’re a favorite for lunch.
I also enjoy a hot breakfast of some kind of porridge…it always reminds me of mornings as a kid when my mom would make oatmeal for my sister and I. Because my mom’s favorite way to eat it was topped with a pat of butter and a sprinkle of brown sugar, in turn, this became mine and my sister's favorite way to eat it as well.
Oatmeal is still one of my favorites, but lately I’ve been cutting back a little on carbs and even dabbling in keto (aka nutritional ketosis) recipes (so heads-up, you can probably expect to see a couple more of them here soon). One of my favorites that I’ve come across, which seems to be huge in the keto world (at least, I've noticed it a lot on Pinterest and Instagram when searching for keto recipe ideas), is something called “noatmeal”, which is nothing more than oat-free porridge. (Truth be told, it very much reminds me of paleo cream of wheat-style porridge that I’ve been making for years now.)
My version of “noatmeal” is full of healthy fats and fiber, with 15 grams of vegan protein and just 5 grams of net carbs per serving! (Remember, net carbs are calculated by subtracting the grams of fiber from the grams of carbohydrates.) For the sake of comparison, compare those nutritional stats with a serving of old-fashioned rolled oats, which has 27 grams of carbohydrates and only 5 grams of protein per serving! (Side Note: There is absolutely nothing wrong with oatmeal, in fact I thoroughly enjoy it as a heart-healthy whole grain. However, my only point is that a bowl of regular oatmeal isn’t low-carb and doesn’t contain as much protein as this low carb oatmeal or “noatmeal”.)
You can cook this either on the stovetop or in the microwave (I give instructions for both in the recipe below). I like to pre-mix several batches of this recipe (adding everything except the water and vanilla) and store each serving in a small glass bowl in the pantry so that this literally comes together in minutes on busy weekday mornings. You can also pre-mix the recipe, pack it up, and microwave it at work for a quick, delicious breakfast at your desk!
A bowl of this keeps me satisfied until lunchtime, even with a mid-morning workout. And maybe the best part about this recipe is that there are endless ways you can change it up (several variations are pictured in this post), so it never gets boring. Although I have to say, I don't mind falling into a breakfast rut with this.
Low Carb Oatmeal
Low carb oatmeal is actually not oatmeal at all because it contains no oats! Instead, it’s a porridge-like dish that resembles oats in texture. It’s rich and creamy, and you can eat it the way you’d eat a bowl of oatmeal, topped with anything you’d put on your oatmeal.
Keto Oatmeal (Oat Free Porridge)
Keto oatmeal or noatmeal can be made with a variety of nutrient-rich keto-friendly ingredients, and takes just a few minutes to make.
Ingredients in Keto Low Carb Oatmeal
There are a lot of ingredient options when you’re making low carb oatmeal. The main thing is to get a creamy, porridge-like consistency that has some texture in it, to simulate regular oatmeal. Here I use a combination of the following keto and low carb-friendly ingredients:
This recipe is pretty forgiving though, and it allows for a few substitutions. For example, if you’re allergic to coconut, use double the amount of almond flour. Or if you don’t have chia seeds on hand, use double the amount of flaxseed meal.
How to Make Keto Oatmeal
My version of keto n’oats can be made in two ways: 1) on the stovetop, or 2) in the microwave. For the stovetop method, add all ingredients (except the vanilla, which gets added once it’s removed from the heat) to a small pot over low heat and cook until thickened, stirring constantly, about 3 to 5 minutes. Finally, stir in the vanilla, transfer to a bowl, and top with anything you like.
To make this low carb oatmeal in the microwave, add all ingredients except the vanilla to a microwave-safe bowl. Microwave on high until thickened, about 2 minutes. And then stir in the vanilla, add any goodies you like on top, and devour.
Regular Oatmeal (Made From Oats)
Nutrition in Oatmeal
According to the USDA National Nutrient Database, a ½-cup serving of old-fashioned rolled oats (which is what is mixed with liquid, such as water, and cooked to make oatmeal) has the following nutrition information:
150kcals
5g protein
2.5g total fat
27g carbohydrates
4g fiber
Oats are also a good source of quite a few vitamins and minerals, like manganese, copper, phosphorous, iron, selenium, magnesium, zinc, and B vitamins. (Read more about the nutrition in oats on Health Line.)
Is Oatmeal Good for Weight Loss?
When you’re trying to lose weight, like anything else, keep portion size in mind. Once you measure your portion to make sure you’re not taking in more calories than intended, be careful about your toppings. A lot of people fall into the trap of adding lots of sugary things to their oats, which can be problematic when you’re trying to lose weight.
It’s thought that one of the best things about oatmeal in terms of weight loss is its fiber content. Fiber helps make you feel satisfied longer, helps prevent constipation, and assists in lowering blood pressure.
If you’re craving oatmeal, but trying to lose weight, I definitely recommend giving this noatmeal recipe a try! It’s very satiating, delicious, and quite nostalgic if you grew up eating steaming bowls of oatmeal on cold mornings.
Can You Eat Oatmeal on a Keto Diet or Low Carb Diet?
We all know that oats are a gluten free whole grain with a lot of nutritional benefits, but if you’re following a ketogenic lifestyle, the real question is whether you can eat them and stay in ketosis. For people just starting keto, the standard keto diet recommends a daily carb intake of between 20 to 50g.
Of course if you’re already fat-adapted or if you exercise frequently and/or intensely, your carb needs could vary. Also, if you’re trying to lose weight instead of maintain your weight or even gain weight, your carb requirements could vary. Once you determine your fitness goals as well as your body’s needs and then calculate your macronutrients, you can see if you can fit a serving of oatmeal in. (For information on how to calculate your macros without an indirect calorimetry device, check out this article on The Keto Queens.)
Which Fruits Have the Least Carbs?
When it comes to eating a bowl of oatmeal, the nutrition and carbs in oats aren’t the only factor that come into play. This is because most of us top a bowl of oats with sweet things like brown sugar, maple syrup, or fruit! Even if you skip the obvious sugary things like honey, maple, and brown sugar, it’s good to know how many carbs you’re adding when you add fruit.
Low Carb Fruits
Here are a few good low carb fruit options for topping your low carb oatmeal. You can probably fit a lot of these fruits into a keto way of eating, just make sure they fit into your macros. Additionally, note that if a full serving doesn’t fit into your meal plan, you might be able to easily fit in half a serving. I’ve also included serving size and nutrition information for each.
- Shredded Unsweetened Coconut: Serving size 3 tablespoons (15 g); 100kcals; 1g protein; 9g total fat; 4g carbohydrates; 3g fiber; 1g net carbs
- Peach: Serving size ½ medium (about 75g): 29kcals; .68g protein; .19g total fat; 7.15g carbohydrates; 1.1g fiber; 6.05g net carbs
- Blackberries: Serving size 1 cup (144 g); 62kcals; 2g protein; .71g total fat; 13.84g carbohydrates; 7.6g fiber; 6.24g net carbs
- Red Raspberries: Serving size 1 cup (140 g); 70kcals; 2g protein; 0g fat; 17g carbohydrates; 9g fiber; 8g net carbs
- Strawberries: Serving size 1 cup (144g); 46kcals; .96g protein; .43g total fat; 11.06g carbohydrates; 2.9g fiber; 8.16g net carbs
- Blueberries: Serving size ½ cup (74g); 42kcals; .55g protein, .24g total fat; 10.72g carbohydrates; 1.8g fiber; 8.92g total carbs
More Low Carb Breakfast Ideas:
- Low Carb Pumpkin Spice Gluten Free Granola from Healthy Sweet Eats
- Keto Low Carb Quiche Lorraine from An Edible Mosaic
- Keto Vanilla Cream Bulletproof Coffee from The Keto Queens
- Low Carb Overnight Black Forest Mocha Chia Seed Pudding from Healthy Sweet Eats
- Almond Vanilla Chia Pudding with Peach Pie Topping from An Edible Mosaic
My Favorite Noatmeal (aka Low-Carb Oat-Free Porridge): The Basic Recipe and 6 Variations
Ingredients
- ½ cup water see Note
- 2 tablespoons hemp hearts
- 2 tablespoons almond flour
- 2 tablespoons unsweetened shredded coconut
- 1 tablespoon golden flaxseed meal
- 1 tablespoon chia seeds
- ¼ teaspoon granulated stevia/erythritol blend or any kind of sweetener you like, to taste
- 1 pinch salt
- ½ teaspoon pure vanilla extract
Instructions
- Stovetop Method: Add all ingredients except the vanilla to a small saucepan over low heat. Cook until thickened, stirring constantly, about 3 to 5 minutes; stir in the vanilla. Serve warm.
- Microwave Method: Add all ingredients except the vanilla to a large cereal bowl that’s microwave-safe. Microwave on high until thickened, about 2 minutes; stir in the vanilla. Serve warm.
Helpful Tips
- Mango Cardamom: Add ¼ teaspoon ground cardamom to the noatmeal; top with ¼ cup mango puree.
- Maple Walnut: Top with 1 teaspoon maple syrup and 1 tablespoon chopped walnuts.
- Blueberry Pie: Add ¼ teaspoon ground cinnamon; stir in ⅓ cup blueberries (fresh or frozen) right before serving.
- Cinnamon Brown Sugar: Add ½ teaspoon ground cinnamon; top with 1 pat grass-fed butter and ½ teaspoon coconut sugar.
- Pina Colada: Top with ⅓ cup cubed fresh pineapple and 1 tablespoon unsweetened shredded coconut.
- Almond Joy: Top with 1 tablespoon chocolate chips, 1 tablespoon chopped toasted almonds, and 1 tablespoon unsweetened shredded coconut.
Nutrition
Disclosure: This post contains Amazon affiliate links to products we believe in, which means that even though it doesn’t cost you anything extra, Healthy Sweet Eats will receive a small amount of money from the sale of these items.
Dawn Reagan
Glad I found this recipe! I was getting tired of eggs and breakfast meat every day. This adds some variety. I toasted the unsweetened coconut, which changes the flavor a bit.
faith
Dawn, I LOVE the idea of toasting the coconut, I'm going to try that!
Elizabeth Miller
ummm...yum!!!!! I tried two recipes...the "overnight one" for this morning and yours for dinner... dinner dinner winner winner!!!! This is the delicious and satisfying. I made the recipe as noted in the microwave. I added a little coconut/almond milk after it cooked, because thats the way I used to like my oatmeal. Halfway through eating it, I was reading your variations, so I added a few walnuts and a splash of the walden farms pancake syrup to try something else. PERFECT! I like the texture of your noatmeal and it was very satisfying. I'm going to do what others have recommended, which is prep all of the dry ingredients ahead of time as a shortcut. THANK YOU!
Sarah
Wow! I just made this with half a cup of mixed frozen berries (thawed) and almond milk instead of water. It was amazing!!! I'm definitely going to pre-mix a few jars for the work week! Thank you! I'm trying to eat less carbs and it's difficult as a vegan. This was perfect!
Lisa Earhart-Kluck
Wow! This was incredible! Had to scour the cupboards to find the hemp hearts that I knew I had purchased a year or two ago, and not eaten, but it was well worth it! Made it for my husband and I, used a little more sweetener than it called for (Puria this time), and tried the blueberry pie variation. It was great, and I think I will try to make the dry ingredients ahead of time, so I can just grab and go, taking it to work to make it for breakfast, just using the hot water, and microwave if necessary. Can forego the vanilla too, if I have to - don't think it will make that much of a difference. Just wish I could figure out how to make this into a low carb bread recipe. Any suggestions? I love making low carb, high protein bread recipes in my bread machine, and this just seems like it would be great, with the right recipe. Anyway, thanks for sharing this. I am hoping it will replace my need to purchase ProtiDiet oatmeal, which is great too, but a little expensive for regular use, and definitely not as filling as this was.
faith
Lisa, I'm so happy to hear you enjoyed this recipe! It's my absolute favorite when I want a low-carb version of oatmeal. I also like to measure out the components ahead and store the pre-mixed ingredients in a glass jar so I can grab it on the run and just add water. The (lack of) vanilla does make a difference, but not so much so that it's not worth eating, lol. I was thinking about picking up some powdered vanilla and adding that to the pre-mixed ingredients, but I haven't gotten around to it yet. I love your idea of making this into a bread! Sort-of like a dense, seedy nut bread; I think it would be quite hearty, and probably fantastic toasted. I might try to work on that, and please let me know if you have any success turning this into a bread recipe!
Christine ivy
My mom said when she was a little girl she did not like cream of wheat. So, my grandma used to make it the day before for her let it get solid, then sliced it and fried it in a pan for her and she would eat it that way. Maybe something like that would work as a bread?
faith
Christine, I haven't tried that with this recipe, but it might work! It sounds like it might be a bit dense for bread though. I have a couple wonderful gluten free bread recipes that you might be interested in; here's my paleo bread: https://www.anediblemosaic.com/best-paleo-sandwich-bread/ and here's my keto bread: https://theketoqueens.com/keto-bread/
Gina
This was awesome! I used 1/4 cup each of HWC and water. Cut back sweetener to 1/8th tsp. And added a couple of unsweetened dried cranberries. Thanks for the recipe. One more high carb meal switcheroo for me. I'll never have to crave oatmeal again.
JL
Have you ever tried added a bit of chocolate or vanilla protein powder? Thoughts?
faith
JL, I haven't tried it, mostly because this is filling enough (for me) on it's own. If you give it a try, let me know how it is!
Jeff
Great recipe, thank you!!! I added a handful of frozen blueberries and a scoop of my vanilla flavored 100%whey protein shake powder and it was amazing!
Angelina Crosby-Pigott
This is exactly what I needed this morning. Delicious
Charlene
Just made this with some stevia sweetened chocolate and dollop of pb. So good!!!
Danielle
Am I missing the serving size??
Danielle
Oh I see the whole recipe is one serving!? ?
Sharon
What could you replace the flaxseed & chia seeds with to help thicken the cereal. I do not use flax or chia
faith
Sharon, I haven't played around with this recipe, but you could try it using an egg instead of the flaxseed meal and chia seeds (maybe cooked using the stovetop method). If you try it this way, please let me know how it goes!
Tracy
hi. I use an egg instead of chia seeds and it's thickens up really well. what I do is scramble up the egg before I add it in with everything and keep stirring so it doesn't turn into scramble eggs. so yummy! thank you!
faith
Tracy, My pleasure, I'm so happy you enjoyed it! :)
Grainless Wonder
Another option is Organic India's psyllium husks. Fiber galore, no flavor, and it thickens like chia does without the bitterness that sometimes comes with chia.
sharon
omg sooooo happy i found this recipe .... so healthy and low carb .... i used coconut milk instead of water ... so tired of eating eggs every day and was looking for alternatives .... <3 Thank you
faith
My pleasure, Sharon! I'm so happy you like it! :)
nat
I am so so happy I found this recipe, I replaced 1/2 water with coconut milk and added berries and banana to the cooking and its delicious. I miss oatmeal and was debating adding it again with so many food restrictions and now no need...Thank you :)
Asa
This is an amazing recipe! Thank-You for sharing! I have been keto for a while and just can' t do eggs every day, this scratched the itch. I'll be making up several 'pre-made' containers to have on hand and checking your blog often.
Jes
The recipe states that this only has '2 g net carbs per serving', but the nutritional information states 14g. Am I missing something?
faith
Jes, Net carbs are total number of carbohydrates minus fiber minus sugar alcohols. I hope this helps!
Update 12/15/2018: I used an API calculator to recalculate the carbs for this recipe and it came up with 5g net carbs.
Karen
I am with you! I also grew up eating comforting hot cereal mom made for us kids and this is perfect for me trying to eat keto. I am SO excited someone told me about your awesome food recipes!
I am not a huge egg person for breakfast either.
So thankful I already have everything on hand for "nooatmeal"?
Can't wait to try all of your recipes!
Thank you:)
Andrea
I was a bit leery about making this, but decided to give it a go based on all the good comments. I'm happy to report that it was pretty tasty! I made a few mods...
-subbed unsweetened, carton coconut milk for the water
-subbed 1/2 tbsp coconut flour for the flaxmeal
-only used 1/2 tbsp chia seeds
-added 1/2 tbsp grass-fed gelatin to up the protein
-made a pumpkin pie version by adding 1/2 tsp pumpkin pie spice and 1/2 tbsp grass-fed butter
Yummy!
Laura
OK, just made this for the first time. Had high hopes because I really miss my steel cut oats!! Choking it down, sorry! Did not have any vanilla, but not sure it would have helped any. Added liquid stevia and ceylon cinnamon. Next came some cocoa and then some blueberries. Trying anything here to get this down. Any suggestions? Really like a hot bowl in the winter.
Amanda Kelsey
Try walnuts, coconut, cinnamon, butter, and sweetner! Yum, I make a simpler version every morning and top with these items. My version, 2tbs Chia, 2 tbs ground flax seed and 1/4 c unsweetened almond milk. Cook on stove top just a couple minutes then top with the items listed above. Yum! I'll be trying this new recipe too
Amy
I love this recipe. I used to eat oatmeal daily and no longer have those carbs. Now that it's cool outside again this i s perfect. I love mine without sweetener and I replace the water with almond milk. I'm going to make a big batch of the dry ingredients and keep it in the fridge.
Tracy G
What are hemp hearts? I'm in the UK so not even sure I can get them.
T x
faith
Tracy, Hemp hearts are shelled hemp seeds (similar in size to sesame seeds). They're considered a "superfood", rich in protein with all 10 essential amino acids, as well as omega-3, omega-6, stearidonic acid (SDA), and omega-6 Gamma Linolenic Acid (GLA). I would check at a local health food or supplement store, and they're available on Amazon UK as well.
Sue Story
I'd love to try this asap but live in UK too, where hemp hearts not easily available. Is there a substitute or can other ingredients be increased to compensate for absence of hemp? Thanks!
faith
Sue, To omit the hemp, I would add an additional 1 tablespoon shredded coconut, 1/2 tablespoon almond flour, and 1/2 tablespoon chia seeds. I hope you enjoy it!
Analiz
I don't like coconut, can I omit the shredded coconut?
faith
Analiz, Yes! If you omit the shredded coconut, you can use double the amount of almond flour. Hope you enjoy it if you give it a try!
Diane Young
I managed to get hemp hearts on my ocado order which surprised me.
Jen
I'm not sure how you got your fat amount? When I entered all the ingredients into my macros app the fat came out to almost 40g! (And I used water). Had to seriously modify the recipe by cutting back on a lot of things so it fits in with my macros - will be trying tomorrow and hoping it works out!
faith
Jen, Thanks so much for letting me know! I typically use the nutrition information from the USDA website, or from a specific product's label to calculate the nutrition information for a given recipe, and sometimes there will be a bit of variance between brands. That being said, like I mentioned on my "Healthy" page: "Please note that I am not a nutritionist, dietician, or health-care professional of any kind, and nothing on this website should be construed as nutritional, health-care, or medical advice. Be sure to check with your health care provider before making any changes to your diet. As I am not a nutritionist, I cannot guarantee the accuracy of nutritional information given for the recipes on this site; I recommend using this information as a guide. I calculated the nutrition information using the values on the USDA’s National Nutrient Database for Standard Reference and when an ingredient wasn’t on the USDA website, I calculated the nutrition information using the item’s label." It's definitely a good idea to double check everything, especially inputting the specific nutrition information for the brands you're using.
Garry
Wanna get married??? I'm in love!!!
This recipe is exactly what I've been craving for months now...... Thank you so much for sharing it.
Vanessa M.
Yummy, and an interesting recipe for variety. Thanks!
Natalie
This recipe sounded terrible, but all the positive comments convinced me to try it. It was awful!! Next time I added more sweetener and a small amount of thawed mixed berries with all their juice. OMG!!! Best thing ever, it tasted like a warm berry pie. I’m wondering now if I didn’t like it the first time because I used a similar amount of erythritol as stevia, because isnt stevia a lot sweeter, so I would’ve needed more erythritol? I’m new to this so I’m not sure. I will definitely not be making the plain version again but thank you so much for this recipe!! With the berries it is sooooooo good and so easy.
So you’re saying you can mix the wet and dry ingredients together then heat up a few hours later?
faith
Natalie, Yes, if you used erythritol instead of stevia like the recipe calls for, it will definitely alter the flavor (stevia is much sweeter)! Any time a recipe is changed you can expect different results. I'm glad you enjoyed it with the berries, it sounds yummy!
No, do NOT mix the wet and dry ingredients together until making the porridge. I mix the dry ingredients together only and store the portions in small glass containers (so all I have to do is add the water and vanilla when I want to eat it), and keep the containers in my pantry for a quick breakfast.
Malea
I don’t even like oatmeal and this was good! Just WOW! Great way to get your fiber in too! I put some pecans and maple extract on mine. Delicious 😋
Analiz
I Made this and it never thickened.
faith
Analiz, Maybe we can figure out what happened - did you make any changes to the recipe?
Anna
Someone posted this recipe to a low-carb Facebook group I'm in last week and I'm so glad I saved it! I had everything on the ingredients list except hemp hearts, so I ordered some and literally just walked in the house and made this after I retrieved my Amazon box from the mail. I loved it! I used unsweetened vanilla almond milk and also added a splash of cream at the end, then topped with Sukrin Gold brown sugar substitute and toasted pecans. So filling and delicious, plus I love that it's full of fiber and all kinds of healthy things. I saw someone in the comments say that they mix in peanut butter, so I'm excited to try that next time. Thanks for the wonderful recipe!
Dana
I was skeptical, as I had never eaten any of the ingredients in this recipe before (other than water, salt, and vanilla extract, lol). But this was amazing!! I added 2 packets of stevia, couldn't find hemp hearts locally but added some golden flax seeds that I bought by accident instead and some protein powder. This will make staying keto so much easier, thank you!
James S
This is a fantastic recipe. I've been eating Keto for a few months now, and recently started accumulating bags of dry ingredients for breakfast cereal concoctions. Most so far were gelatinous and not terribly satisfying. This recipe was delicious, and had a nice thick consistency. For the sweetener I used swerve confectioners sweetener since it's what I had on hand, and it worked well. I did however add maple syrup and walnuts per your variant, so I picked up some added sweetness from that. Still only about 6 net carbs in a big bowl even with the real maple. :) Next step is to find a zero carb maple or brown sugar flavoring.
I'll definitely be pre-mixing a big batch of this stuff to keep on hand. Thanks!
trees
Are use maple flavoring by frontier co-op. I’m reading the label, it has glycerin water natural flavors and a bit of soy I’ve used it and lots of things and it makes whatever I use it in taste like maple syrup even though it isn’t. Must be a brain correlation
Ben Greening
Looking for a breakfast that i could take on a 3 day canoe trip. I tested it on my wife and daughter this morning. They both loved it. I have mixed all the dry ingredients in a ziplock bag. This will definitely be part of my goto camping food. Packs light and is very filling.
Thank you so much.
Sean
Just tried this and it's pretty dang good. Reminds me more of malt o meal than oatmeal, but that's not a big deal. It's so jammed full of fat & protein & fiber that I'm seriously considering it as a backpacking staple now. By my calculations it works out to roughly 180 calories an ounce, which is crazy caloric density for such an easy trail meal. It'd be pretty trivial to cut in some dried berries or something to amp the flavor up some.
The even better part is that you can adjust the caloric density downward if you want by switching shredded coconut to coconut flower. Drops maybe 100-150 calories off the total.
Jennifer
I’ve been missing oatmeal on my low carb diet and this is amazing! I used unsweetened vanilla almond milk for the liquid and left out the sweetener. Once it was cooked I added in a tablespoon of peanut butter, about ¼ cup of whipping cream (maybe less, I didn’t measure it) and a sprinkle of cocoa nibs. It was delicious!! I’m going to make up a bigger batch of the dry ingredients so it’s ready to go whenever as I need quick meal ideas. Thank you!
Stephanie
I just made this for the first time. I followed the recipe but used unsweetened almond milk instead of water, added a pat of vegan butter, and about a tablespoon of chopped pecans.
OMG, so good! I wish I had known about Noatmeal years ago! Next time, I’m going to add a few berries.
Margaret Freeman
I really enjoyed this! Swapped psyillium for almond flour. Worked like a charm and great fiber and fat source!! Thanks
Eva
Thank you SO much for posting this recipe! Just made it for breakfast and it solved my mystery of how "to eat less carbs but still have a filling breakfast". I can't wait to try your variations! Today I just used what I had, which was pineapple tidbits and pecans.
Reni
I don’t like coconut or stevia so left those off & added more hemp & almond flour. When it was done I didn’t use vanilla, but added a splash of unsweetened almond milk, butter & sugarless syrup. Amazing!
Darra Brown
I'm so excited to try this based on the comments! What could I replace the almond flour with?
faith
Darra, Instead of almond flour, you could try this with an additional 2 tablespoons unsweetened shredded coconut OR an additional 1/2 tablespoon flaxseed meal OR an additional 1/2 tablespoon chia seeds. I hope you enjoy it!
Naomi
Absolutely love this porridge, so happy to find an oatmeal substitute. I'm a little picky about texture so next time I will try the hand immersion blender to make the coconut pieces a little more smooth.
Andy
I’m definitely trying this but with the ingredients I have I’m going to try:
3 Tbsp Almond Flour
3 Tbsp Hemp Hearts
2 Tbsp Chia seeds
1/2 cup water
Pinch salt
After microwaving on high for 2 minutes I’m stirringnin 1 tbsp of powdered peanut butter.
My numbers have it at a net carb of 6 which is a little high but workable.
Alyssa Potter
Craving oatmeal like a crackhead this morning. It’s chilly outside. Too lazy to put on a bra and leave the house, I scoured my cabinets. Here is the ingredients I used, same measurements as this recipe. Organic Coconut flour, organic half and half instead of water, a pinch of Stevia, organic, unsweetened coconut. Cooked on stove. Added banana extract and a pinch of cacao nibs to the finished product. This would have been exceptional with the seeds and a pinch of walnuts. So good. So so good. The portion size was super small. But whatever. It’s not eggs and bacon. #winning #ghettoporridge
Matt
This was delicious and really filling! I doubled the recipe and split it with my wife. We just did the basic recipe and added butter and a tsp of swerve on top rather than fruit. Other than that, 1/4cup of water was swapped for HWC. Yum! Definitely enough to fill you up, and tastes great!
Leslie
So delicious! Thx for sharing. I’ve been substituting the hemp hearts with almond flour, coconut and flax meal until I get some. I just made some for my dirty Keto husband (; and he loved it. I’m going to make a big batch so I can grab and go faster, and I have a question: how much mix do you measure out of the batch? And how much liquid please? Oh, and I find myself using about twice the liquid and I simmer and stir maybe a little longer(: Yum 😋
faith
Leslie, I'm so happy to hear that you and your hubby enjoyed this recipe! To make ahead, I measure out the components for each serving into individual-sized glass jars (adding everything except the water and vanilla) and store them in the pantry. That way, all I have to add is the vanilla and water when I want to make it.
G L Page
I'm confused. Can this be correct? 5g net carbs?
Shredded Unsweetened Coconut: Serving size 3 tablespoons (15 g); 100kcals; 1g protein; 9g total fat; 4g carbohydrates; 3g fiber; 5g net carb
faith
GL, That was a typo, sorry about that and thanks for catching it! :) It's supposed to be 1g net carbs, and I fixed it in the post above.
Tracy
Yay! I’m finally able to poop on the Keto diet! Thanks so much for the recipe
faith
Tracy, Lol, happy to help!
Vicky
Love this! I just started the KETO diet. I needed an oatmeal replacement. This is it!! The taste reminds me of my childhood and eating Malt-o-Meal. I will never go back to oatmeal.
Anya
He liked it! We finally have a Ken-edible breakfast hot "no-cereal." Only 5 net carbs per generous serving. This recipe works. Plus you can make all kinds of variations. We added some frozen blueberries picked fresh locally this summer, a few pecans, used maple extract in place of vanilla, some cacao nibs, and cinnamon. A splash of coconut cream at the end. Thank you for the recipe!
Kirsten
I made this because I’ve been craving oatmeal SO badlh. I found a keto brown sugar (Sukrin gold) that I can’t wait to get so I can try it with this. I added some raspberries on top and a bit of cinnamon. Absolutely delicious. I can see myself having this daily! Thank you for sharing your recipe!
faith
Kirsten, Thank you so much for your sweet comment, I'm so happy you enjoyed this!
Kay
Faith,
Have you tried making a larger batch in the crockpot or instapot? If so what would your recommendation be for the cook time be in either pot?
Cheers,
Kay
faith
Kay, I haven't tried making a larger batch of this. To make it ahead, I like to pre-mix several batches of this recipe (adding everything except the water and vanilla) and store each serving in a small glass bowl in the pantry so that this literally comes together in minutes on busy weekday mornings. It literally cooks so quick I never thought of doing it in a Crockpot or Instant Pot. If cooked in either of those, I think the liquid amount might need to be increased. If you decide to play with the recipe, please let me know how it goes!
Danielle
I tried a variation with no almond flour because I didn't have it at work. Added extra hemp hearts to replace the almond flour and swapped the sweetener for lakanto maple syrup and added a scoop of peanut butter. Yum-yum.
Thanks
faith
Danielle, I'm so happy you enjoyed it!! :)
TRACY WONG
omg! this is so yummy. I have to cut out carbs for health reasons and really miss oatmeal. this is an amazing replacement!
Julz
This has become a breakfast staple, I eat it for breakfast up to 4 times week, so simple for food prep.
I double up on almond flour and skip the coconut.
Add in pecans, cinnamon, butter and sugar free maple syrup.
Everyone complains that it smells like a dessert baking in the oven at the office.
Its so good and a nice break from eggs and bacon.
Keto Recipes
I've been on the keto diet for 3 months and this recipe was fantastic and helped me stay on track (I got bored of bacon & eggs)
Beth
Keri oatmeal no oats ( tastes like Coco wheats)
1 tbsp ground flax seed
1 tbsp whole chia seed
2 tbsp hemp seed
1/2 cup silk vanilla almond milk unsweetened
2 tbsp oxywhey 100% lean protein formula
One packet of Splenda sweetener
Combine in microwavable Bowl reserving 2 tablespoons of the Silk almond milk and microwave on high for 2 minutes.
Stir in reserved silk vanilla almond milk and enjoy
255 calories
2 g net carbs
16.3 g fat
21.5 g protein
Kara
The texture is really close to a thick oatmeal, and I love that it doesn't have some expensive ingredient marketed to the keto diet (like collagen peptides or MTC powder). Just good old nuts and seeds! Super filling too. I added cocoa powder and peanut butter. Mmmmm. Thank you!
Susanne
Hi. Any chance I can substitute the coconut for something else. I really am not a fan of coconut. I tried it this morning wihoutbbut it just didn’t get thick enough.
faith
Susanne, If you omit the shredded coconut, you can use double the amount of almond flour. Hope you enjoy it if you give it a try!
Stephie G.
Faith, this was a great oatmeal sub. I wanted mine savory with a runny egg on top. It’s obviously not oatmeal, but it meets that same criteria and craving. I can’t wait to try some sweet flavors as well. Thanks for sharing!
Lisa Martin
This is the BEST faux oatmeal recipe I've found! It actually tastes GREAT while being GREAT for you! I put a little sugar free maple syrup and some berries on top. It was so easy to throw together. THANK YOU!!!
faith
Lisa, You made my day, thank you so much! I'm so happy you like it! :)
Anya
Following up my previous comment, I just made a bulk version of this recipe so I could send it with my hubs for breakfast at work. All he has to do is mix , cook 2 minutes in micro, add vanilla and any toppings, and that's it!
Mix all dry ingredients thoroughly and store refrigerated in a 1 quart mason jar:
1 Cup hemp hearts
1 Cup almond flour
1 Cup unsweetened shredded coconut
1/2 Cup golden flaxseed meal
1/2 Cup chia seeds
2 teaspoon granulated stevia/erythritol blend or any kind of sweetener you like, to taste
8 pinches salt – or to taste
1 teaspoon cinnamon – or to taste
-------
For each serving, place in microwave safe bowl:
1/2 Cup noatmeal mix
1/2 Cup water
1/4 - 1/2 Cup Frozen blueberries (our local favorite)
1 TBSP butter or ghee
Follow microwave instructions in original recipe
-------
Add:
1/2 teaspoon pure vanilla or maple extract and any optional toppings
Amy M.
Thank you so much for posting the bulk recipe and instructions! Very helpful.
Rose
Holy smokes, this was HEAVEN!! My husband and I are low-carbing, per his dr's orders. It's been hard for us, but we are persevering even if we do have the occasional setback! I got tired of the same ole with eggs a thousand ways. And my attempts at "pancakes" have been a fail, and thought there has to be something else we could have for breakfast or even late night. So scrolling pinterest, I came across a 'noatmeal' recipe. The next morning I tried it and eh, not so good. too slimy for my liking, but overall it was filling. A few days later, I decided to search again and your recipe popped up first. figured I'd give it another try, since the recipe had a few more ingredients than the first one. My husband said this is really good and I had to make another batch after he confiscated my bowl! I used 2 packets of Truvia (1 in the noatmeal as it was cooking and another after b/c I didn't find it sweet enough, a pat of kerrygold butter, 1 tbsp of HalfnHalf, 1 chopped strawberry and about 1/2 tbsp of crushed almonds. Sooo sooo good!
Fran
This recipe is awesome. I cut it in half to have less carbs (per doctor's orders, I'm supposed to only have 20 per day), but wound up making a second batch because it was so delicious!
I've been eating Keto for awhile now, but only found you today when I was looking up a hemp heart recipe. Thank goodness I did because this recipe is a total keeper. I can't wait to try it with butter and cinnamon on top. Wow! Many thanks!
Nova Taylor
Omg!!! This looks amazing and tasty. I would love to try this at home as I m a huge fan of oatmeal.
Thank you so much for this yummy recipe...
Keep Sharing::)
Vickie
Can I substitute psyllium husk POWDER for the chia? I see you said I can substitute the husk but I just bought a big bag of the powder for something else and would like to use it for this too.
I'm also doubling the almond flour to replace the coconut because I hate coconut.
Will I have messed up the texture too much with all the substitutes? I hope you are around today as I'd like to place my order on Vitacost for the ingredients.
Thanks! On Wheat Belly and missing my oatmeal SOOO much.
faith
Vickie, I haven't tried this recipe with the substitutions you're going to make, but they could work. A reader left a comment saying that psyllium husks will work, so psyllium husk powder may work instead of chia seeds too. I would use less psylliym husks or psyllium husk powder than chia seeds though. (And flaxseed meal may work instead of chia seeds too!) Coconut helps give this noatmeal its chewy texture, so using almond flour instead of coconut will likely change the texture to something more similar to "cream of wheat" rather than oatmeal (which is also delicious!). Good luck - if you make it, please let me know how it goes with your changes!
Vickie Georges
Thanks Faith. I decided that I will make the recipe as written except for the chia seeds. For some reason they make me nervous. I've read so many articles about how you have to let them soak before you ingest. I'll be cooking this in the microwave so I don't feel it is long enough for raw to consume chia seeds. Maybe I'll use a tiny bit of psyllium husk powder and extra flaxseed meal.
faith
Vickie, Thanks so much! I hope you enjoy the recipe! :)
Belinda
Thanks so much for posting this recipe. I had mad cravings for 'real' oats, so your recipe was just what I needed!
Natalie
I have missed porridge on Keto. This fed my soul. Love the coconut.
Kristen
Delicious! I made this the lazy way....threw all of the ingredients into jars last night and briefly nuked it this morning. Yum! I have a sensitivity to oats (probably because they’ve been my go-to breakfast for a few decades) and I’m trying to cut back on carbs to help my asthma. I’ve been really skeptical to try a noatmeal recipe, and I’m so glad I did. Thank you!
Amy M.
Easy and delicious!
Debra
OMG! This is wonderful! My non-Keto husband has been having stomach issues, and both cream of wheat and oatmeal have been running his sugar way too high. He likes it, and so do I, just minus the coconut. So I just increased the almond flour and hemp hearts to 3 Tbsp. each. Works great for us! I even made some packets to take with us on a recent trip to San Diego, and we enjoyed the noatmeal (easy to make in a microwave) with an egg at our hotel. Thank you for this wonderful recipe, I'm hoping to convert my husband to Keto soon, and this recipe was a step in the right direction. Here's to better health!
Tammy Reather
I made this the night before, the next morning I made pancakes out of it. Worked great and was delicious with my homemade Keto syrup.
Veronica
Can you make this in a mason jar like over night oats? The recipe only calls for stove top or microwave but I’d love to try it during my meal prep and leave over night for a quick grab in the morning.
faith
Veronica, I haven't tried this recipe in a a mason jar like overnight oats. I think it would work well, the only thing is you might need to add a splash more water. Please let me know how it goes if you try it!
KP
So delish. It really is reminiscent of cream of wheat combined with oatmeal. Love this recipe. Will be making a big batch next time. I cannot believe I had all these ingredients in my house, except for The sweetener. I used lakanto golden instead. Mixed in fresh blueberries and a dash of cinnamon, unsweetened almond milk, and a knob of butter. Comfort in a bowl. 🥰
Natalia
Your recipe is still a big star! Thank you for it. Mummy noats came out quite starchy and sticky - I could lift the whole content of pot for stuck on the spoon! Do you have an idea why this might be? I used almond milk instead of water, and my hemps are unshelled (can’t get the pure hearts in my region). Any ideas? Many thanks xx
faith
Natalia, Thank you so much for taking the time to leave a comment! I haven't used unshelled hemp, this might be the cause. I would try adding more water and see if that helps. xo
Mariví
Super delicious! Honestly I thought I lost my money with the Hemp Hearts, the recipes I've tried before just didn't work for me. But yours is awesome. I twisted it a bit with bananas, but overall, I loved it. Kudos to you for submitting it to My Fitness Pal as well! Thank you soo so much.
Kelly Schivley
I also use oat fiber instead of the almond flour. Either way this is delicious. Oat fiber 0 calories 0 carbs.
Barbara F
I made with hemp, double almond flour, and double flax meal. No chia or coconut. Very good. Reminds me of Ralston, a cooked wheat cereal by Ralston Purina, that my mom made when I was a kid. Macadamia nuts make a good keto milk substitute and I’m surprised that Milkadamia is not used more in recipes instead of almond milk. I’m trying keto for arthritis pain and I believe it helps. I think I may have been on the edge of being pre-diabetic as well. Keep up the good work with great recipes to help us along the way.
Bridget
This is a fabulous, warm breakfast! It is so delicious and doesn’t take much time to cook.
Gina Parnell
Delicious low carb, healthy option - thanks for posting!
Karyn
I made in bulk, and toasted the coconut first. I tried it today with 1/2 c mix, 3/4 c unsweetened vanilla almond milk, and maple extract. I topped it with butter and keto candied bacon. OMG! Delicious. Thank you for the recipe. I’ve shared it with my friends.
Cat
Love this stuff! I don't do coconut so I use an additional tablespoon of either almond flour or hemp hearts, adding a tablespoon of each made it too thick, mix up six 8 ounce jars at a time and store in the fridge. OMG, better than oatmeal! Go-to toppings are blueberries or strawberries (or both) or a tablespoon of peanut butter and sugar free chocolate chips (Lily's or Bake Believe), sometimes just walnuts or pecans or almond butter, depending on my mood and the season. I found organic powdered vanilla and toss 1/8 teaspoon of that in, along with 1 teaspoon of heavy cream powder. Just add water, microwave for 2 minutes at 50% power, mix in the toppings and devour. This is my go-to winter treat. Not big on breakfast so it's more a lunch or dessert for me. Delish, filling and easy. Thank you so much for developing and sharing this recipe with us. Faith, you rock!
Tammy
Total win!! This almost reminds me more of a nutty 'cream of wheat'. I topped with swerve brown sugar and a bit of cream... delish! Thank you for this recipe, it is going to be a staple around my house. ❤
Cydney
Ok. I just tried this for the first time this morning. I didn't have chia seeds, so I just used 2T of the flax instead of 1. It came out pretty great! I put some sweetened dried cranberries in before microwaving to soften them and then added two packets of Lakanto Monkfruit Golden sweetener. I'm thinking next time I will throw the dry ingredients into the blender for a quick whirl and more uniform texture. My oooooonly issue is the slight "grassy" taste of the hemp hearts.
Diane Young
I didn't expect to like this at all but it wasn't bad, I made mine with milk although next time might try almond milk, baby steps here, and I topped mine with some cream and a sliced strawberry, very nice.
Cat
Love this stuff! Has anyone tried mixing in the liquid and putting in the fridge for an overnight noatmeal? I usually eat noatmeal in the winter fresh out of the microwave but I'm wondering if it wouldn't also work as a cold summer treat/meal as well. 🤷🏼♀️
Thanks!