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 1/2-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 1/2 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 1/2 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
- 1/2 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
- 1/4 teaspoon granulated stevia/erythritol blend or any kind of sweetener you like, to taste
- 1 pinch salt
- 1/2 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.
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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.
Recipe Notes
Net Carbs: 5g per serving
Water: You can use your favorite kind of milk instead, or just stir in a splash of your favorite kind of milk or cream once it’s cooked for a creamier texture. (But IMHO, it really doesn’t need it!)
Variations:
- Mango Cardamom: Add 1/4 teaspoon ground cardamom to the noatmeal; top with 1/4 cup mango puree.
- Maple Walnut: Top with 1 teaspoon maple syrup and 1 tablespoon chopped walnuts.
- Blueberry Pie: Add 1/4 teaspoon ground cinnamon; stir in 1/3 cup blueberries (fresh or frozen) right before serving.
- Cinnamon Brown Sugar: Add 1/2 teaspoon ground cinnamon; top with 1 pat grass-fed butter and 1/2 teaspoon coconut sugar.
- Pina Colada: Top with 1/3 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.
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.
Hello and welcome! I'm Faith and I believe you can have your cake and eat it too. For breakfast.
Dawn Reagan says
December 2, 2016 at 3:52 pmGlad 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 says
December 18, 2016 at 2:00 pmDawn, I LOVE the idea of toasting the coconut, I’m going to try that!
Elizabeth Miller says
December 7, 2017 at 4:37 amummm…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 says
December 11, 2016 at 6:12 pmWow! 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 says
January 4, 2017 at 9:27 pmWow! 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 says
January 8, 2017 at 11:58 amLisa, 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 says
February 14, 2019 at 4:46 pmMy 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 says
February 19, 2019 at 6:28 pmChristine, 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 says
March 26, 2017 at 6:34 pmThis 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 says
April 20, 2017 at 12:03 amHave you ever tried added a bit of chocolate or vanilla protein powder? Thoughts?
faith says
May 10, 2017 at 12:58 pmJL, 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 says
May 6, 2017 at 2:16 pmGreat 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 says
May 18, 2017 at 3:12 pmThis is exactly what I needed this morning. Delicious
Charlene says
May 23, 2017 at 3:46 amJust made this with some stevia sweetened chocolate and dollop of pb. So good!!!
Danielle says
June 28, 2017 at 4:53 pmAm I missing the serving size??
Danielle says
June 28, 2017 at 4:54 pmOh I see the whole recipe is one serving!? ?
Sharon says
July 6, 2017 at 4:41 amWhat could you replace the flaxseed & chia seeds with to help thicken the cereal. I do not use flax or chia
faith says
July 6, 2017 at 1:51 pmSharon, 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 says
February 12, 2019 at 12:12 amhi. 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 says
February 12, 2019 at 8:57 pmTracy, My pleasure, I’m so happy you enjoyed it! :)
sharon says
July 16, 2017 at 6:02 pmomg 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 says
July 19, 2017 at 1:54 pmMy pleasure, Sharon! I’m so happy you like it! :)
nat says
September 19, 2017 at 4:33 amI 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 says
October 12, 2017 at 4:51 pmThis 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 says
October 13, 2017 at 9:56 pmThe recipe states that this only has ‘2 g net carbs per serving’, but the nutritional information states 14g. Am I missing something?
faith says
November 8, 2017 at 3:15 pmJes, 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 says
October 27, 2017 at 5:02 pmI 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 says
October 27, 2017 at 6:12 pmI 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 says
November 29, 2017 at 7:37 pmOK, 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 says
December 11, 2018 at 12:22 pmTry 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 says
December 6, 2017 at 4:44 pmI 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 says
December 16, 2017 at 11:53 amWhat are hemp hearts? I’m in the UK so not even sure I can get them.
T x
faith says
January 18, 2018 at 8:08 pmTracy, 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 says
March 7, 2018 at 10:33 amI’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 says
March 9, 2018 at 3:06 pmSue, 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 says
April 10, 2018 at 4:25 pmI don’t like coconut, can I omit the shredded coconut?
faith says
November 13, 2018 at 10:05 pmAnaliz, 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!
Jen says
December 21, 2017 at 7:46 pmI’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 says
January 18, 2018 at 8:30 pmJen, 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 says
February 11, 2018 at 1:13 pmWanna 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. says
February 23, 2018 at 3:10 pmYummy, and an interesting recipe for variety. Thanks!
Natalie says
March 3, 2018 at 4:27 pmThis 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 says
March 4, 2018 at 1:50 pmNatalie, 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 says
March 13, 2018 at 12:07 pmI 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 says
March 19, 2018 at 8:28 pmI Made this and it never thickened.
faith says
March 20, 2018 at 12:08 pmAnaliz, Maybe we can figure out what happened – did you make any changes to the recipe?
Anna says
March 26, 2018 at 9:20 pmSomeone 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 says
April 10, 2018 at 12:45 amI 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 says
April 22, 2018 at 6:22 pmThis 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 says
February 2, 2019 at 5:13 pmAre 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 says
August 3, 2018 at 1:32 pmLooking 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 says
January 2, 2019 at 1:16 amJust 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 says
August 5, 2018 at 8:53 pmI’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 says
August 26, 2018 at 11:40 amI 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 says
September 27, 2018 at 5:50 pmI really enjoyed this! Swapped psyillium for almond flour. Worked like a charm and great fiber and fat source!! Thanks
Eva says
September 28, 2018 at 1:25 pmThank 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 says
October 31, 2018 at 2:05 pmI 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 says
November 9, 2018 at 11:59 amI’m so excited to try this based on the comments! What could I replace the almond flour with?
faith says
November 13, 2018 at 10:04 pmDarra, 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 says
November 12, 2018 at 7:13 pmAbsolutely 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 says
November 15, 2018 at 5:42 amI’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 says
November 18, 2018 at 3:26 pmCraving 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 says
November 22, 2018 at 4:26 pmThis 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 says
November 30, 2018 at 3:35 pmSo 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 says
November 30, 2018 at 5:13 pmLeslie, 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 says
December 15, 2018 at 4:46 amI’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 says
December 16, 2018 at 12:22 amGL, 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 says
January 4, 2019 at 2:27 pmYay! I’m finally able to poop on the Keto diet! Thanks so much for the recipe
faith says
January 4, 2019 at 6:59 pmTracy, Lol, happy to help!
Vicky says
January 5, 2019 at 10:03 pmLove 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 says
January 7, 2019 at 7:05 pmHe 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 says
January 11, 2019 at 10:02 pmI 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 says
January 17, 2019 at 6:22 pmKirsten, Thank you so much for your sweet comment, I’m so happy you enjoyed this!
Kay says
January 16, 2019 at 5:32 amFaith,
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 says
January 25, 2019 at 1:23 amKay, 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 says
January 24, 2019 at 7:56 pmI 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 says
January 25, 2019 at 1:08 amDanielle, I’m so happy you enjoyed it!! :)
TRACY WONG says
January 27, 2019 at 5:26 pmomg! this is so yummy. I have to cut out carbs for health reasons and really miss oatmeal. this is an amazing replacement!
Julz says
January 30, 2019 at 6:32 amThis 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 says
February 12, 2019 at 8:18 pmI’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 says
February 24, 2019 at 3:05 pmKeri 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 says
March 1, 2019 at 5:26 pmThe 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 says
March 18, 2019 at 11:22 amHi. 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 says
March 26, 2019 at 12:10 pmSusanne, 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. says
March 22, 2019 at 1:07 pmFaith, 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 says
April 7, 2019 at 2:31 pmThis 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 says
April 9, 2019 at 5:15 pmLisa, You made my day, thank you so much! I’m so happy you like it! :)
Anya says
April 9, 2019 at 6:08 pmFollowing 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