This low carb porridge is creamy, warming Keto breakfast heaven! You can whip up a bowl in only 3 minutes from start to finish. There's no need to miss oatmeal ever again! My keto porridge recipe is sugar free, dairy free, Paleo and suitable for diabetics.
There are some mornings when only a bowl of warming porridge will do. It might be still dark outside, or you might be tired and in need of simple comfort food.
I was brought up on oatmeal for breakfast, so that's what I crave when I'm feeling a bit delicate in the AM.
Can you eat oatmeal on a low carb diet?
Oats are a grain. And while you can get gluten free oatmeal, oats do contain a significant amounts of carbs. Frankly, you can get more nutrients elsewhere without sending your blood sugar levels sky-high.
Luckily, you can make creamy and delicious low carb porridge using nut and seed flours!
I have tried all kinds of combinations of flax meal / ground flaxseed, almond flour, coconut flour, ground sesame seeds, ground sunflower seeds, ground pumpkin seeds and ground chia seeds. All are delicious, and there really is not much that can go wrong.
For one portion, use about 6 tbsp (US measuring spoons) of nut and seed flours plus ½-3/4 cup of liquid such as water or almond / coconut milk. If you want your oatmeal to be extra creamy and rich, you can even use coconut milk/cream from a can, using both the liquid and the firm parts.
This Keto porridge version is my current favourite:
It uses ground sesame seeds, flax meal and almond flour. I find the sesame lends a lovely depth.
The sesame flour you can make yourself. Just take a small bag of sesame seeds and blend it yourself in a food processor or with the attachment of a stick blender. Once it resembles a flour, store it in a mason jar.
When you're ready to eat, simply whisk together the dry ingredients with almond milk. Microwave or gently heat in a small saucepan and enjoy!
Can you make low carb porridge ahead?
You can easily multiply this recipe and combine the dry ingredients in advance. When you feel like a porridge, simply scoop out 6 tablespoons and mix it with your liquid of choice. I find that fresh is always best!
As with regular hot cereal, Keto porridge has the habit of continuing to expand once cooked. You'd need more nut milk to loosen it before heating.
Recipe variations for keto oatmeal
Here are some substitutions you can try:
Protein porridge
2 tablespoon almond flour, 2 tbsp flax meal, 2 tablespoon whey protein powder plus ½ cup water and ¼ cup almond milk (for an extra protein kick)
Coconut flour porridge
2 tablespoon coconut flour, 2 tbsp flax meal plus ¾ cup coconut milk (coconut flour expands more than almond flour so you need more liquid and less dry ingredients)
Nut-free porridge
Replace the almond flour with sunflower seed flour or powdered hemp seeds.
Add-ins / Toppings for your "noatmeal"
I love my porridge with just some berries and topped with a spoonful of golden monk fruit sweetener. This is a brown sugar substitute - a blend of erythritol and monk fruit. However, any sweetener works here, from xylitol to Swerve to stevia drops.
Here are some more ideas how you could serve it:
Raspberry Swirl: Mash a handful of raspberries with a fork and add 1 teaspoon of erythritol. Swirl into the porridge after cooking.
Peanut Butter Fudge: After microwaving for 1 minute, stir in 1 tablespoon of peanut butter and 1 tablespoon of cream or coconut cream.
Cinnamon Swirl: Melt 1 teaspoon of butter with 1 teaspoon of cinnamon and stir into 1 tablespoon of sugar free syrup. Swirl into the porridge.
Chocolate Chip: Add 1 teaspoon unsweetened cocoa powder and 1 tablespoon erythritol to the mix before microwaving. Loosen with some additional milk or cream. Top with sugar free chocolate chips or shavings from a dark chocolate bar (at least 85% cocoa solids).
Vanilla: Add ½ teaspoon of vanilla extract.
Salty: Add a pinch of salt and top with crispy bacon.
More easy keto breakfast recipes
- Keto Coconut Flour Oatmeal
- Keto Granola
- Creamy Keto Chia Pudding
- Keto English Muffin Recipe
- Keto Overnight Oats
- Peanut Butter Granola
- Pumpkin Porridge
Tried this low carb porridge? Give it a star rating below!
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Recipe
Keto Low Carb Porridge
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Ingredients
- 2 tablespoon flaxseed ground / flaxmeal
- 2 tablespoon almond flour
- 2 tablespoon ground sesame seeds
- ½ cup / 120 ml almond milk unsweetened
- 1 teaspoon Golden Monk Fruit Sweetener optional
- berries, to decorate optional
Instructions
- Place the flaxmeal, almond flour and ground sesame seeds in a bowl and mix.
- Add ½ cup of unsweetened almond milk and microwave on high for 1 minute. Stir. Then microwave another 1 minute.
- Add more almond milk to loosen if necessary. Sprinkle with erythritol and berries and serve.
Notes
Nutrition
First published in March 2019. Republished with more details in June 2022.
clifford buckley
Made this porridge. I was a bit sceptical, but tastes ok and has the same texture as the oat version. It is definitely going to become a staple. Thanks for this!
Geraldine Birt
Delicious! A definite staple for me now
Dee
I must say I was a bit skeptical that this would be tasty or have the texture of my favorite hot cereal, cream of wheat. I must say the texture was spot on and it tasted great. I added a dash of cinnamon and topped with lakanto brown and berries. I have a couple containers of the dry ingredients for a quick morning breakfast that I made up. Definitely will become a regular in my breakfast routine. Being a diabetic this one is perfect!
Kristy
I didn't have sesame seeds so I replaced them with Chia seeds. It came out a tad on the thicker side but that's okay because that's how I used to like my oatmeal. This is pretty good!
Lionel
How do I stop it from going thick and gluggy? It’s nice but the texture is like a pudding.
Katrin Nürnberger
Add more milk to loosen it up. Flaxseed continues to expand over time, and this is what thickens it.
Alison Errington
It's delicious. This time I substituted one of the tbs of sesame with hemp hearts, and it was more like the texture of porridge. Three lots of seeds can't be bad!
Kathleen Lambrou
Thank you so much I love this recipe its now my go to breakfast. Its delicious and creamy.
Addie
Hi, Katrin - I made this recipe this morning; I have a 1000W microwave but I remembered that yours is 900W, so turned mine down to power level nine. Even so, the second minute proved to be much too long and I couldn't stop it before it went over the side of the bowl; 20 or at most 30 seconds probably would have been enough. I thought I should mention this in case any of your other readers find it useful.
Also, I didn't care for the texture but it tasted good and I'll be making it again.
Katrin Nürnberger
Hi Addie, thank you for your feedback. Next time use a taller bowl, so the mixture does not boil over. I know how annoying it is to make a mess in the microwave!
Michelle
Hi there. First time making this and it was delicious! I added some double cream ( used up my almond milk) milled chia ( as I'd no sesame) and topped with raspberries and pumpkin seeds. Game changer for me and a go to. So, thank you very much xxxxxx
Katrin Nürnberger
Hi Michelle, glad you liked the porridge! It is fun to always change it a little. So many variation possibilities.
Teresa Wakkuri
Hello! I also don’t do sesame, how much chia seed should I do? Also is milled mean but it food processor or spice grinder? Thank you!
Katrin Nürnberger
Hi Teresa, here are my thoughts on replacing the sesame flour with milled chia. Chia expands more and becomes gloopy, so my feeling is that I would start with 1 tablespoon only. See if you need more. Or, try something that's more similar to ground sesame. Perhaps ground hemp hearts?