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! The recipe is sugar free, vegan, 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 1/2-3/4 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 oatmeal 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.
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 oat porridge, 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
2 tbsp almond flour, 2 tbsp flax meal, 2 tbsp whey protein powder plus 1/2 cup water and 1/4 cup almond milk (for an extra protein kick)
2 tbsp coconut flour, 2 tbsp flax meal plus 3/4 cup coconut milk (coconut flour expands more than almond flour so you need more liquid and less dry ingredients)
Add-ins / Toppings for your “noatmeal”
I love my porridge with just some berries and golden erythritol. Here are some more ideas how you could serve it:
Raspberry Swirl: Mash a handful of raspberries with a fork and add 1 tsp of erythritol. Swirl into the porridge after cooking.
Peanut Butter Fudge: After microwaving for 1 minute, stir in 1 tbsp of peanut butter and 1 tbsp of double cream or coconut cream.
Cinnamon Swirl: Melt 1 tsp of butter with 1 tsp of cinnamon and stir into 1 tbsp of sugar free syrup. Swirl into the porridge.
Chocolate Chip: Add 1 tsp unsweetened cocoa powder and 1 tbsp 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).
Here are some other easy low carb breakfast recipes:
- Low Carb Granola
- Creamy Keto Chia Pudding
- Gluten Free Keto English Muffins
- Easy, Creamy Keto Overnight Oats
- Grain Free Peanut Butter Granola (Sugar Free)
Tried this low carb porridge? Give it a star rating below!
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Keto Low Carb Porridge
Ingredients
- 2 tbsp flaxseed ground / flaxmeal
- 2 tbsp almond flour
- 2 tbsp ground sesame seeds
- 1/2 cup / 120 ml almond milk unsweetened
- 1 tsp granulated erythritol optional
- berries, to decorate optional
Instructions
- Place the flaxmeal, almond flour and ground sesame seeds in a bowl and mix.
- Add 1/2 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
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Cathy says
I followed the recipe exactly, except I added More Stevia for sweetening 1tbsp). When I put this in my nutrition app, it said it’s 25g carbs and 7.9g fiber for 17.6 net carbs! That’s quite a difference for using a little more stevia. Any suggestions on what went wrong?
Katrin Nürnberger says
I think you need to check that you put in the correct amounts and ingredients to see which of the ingredients give you the carb jump. It’s just not possible to have 25g of carbs with these ingredients 🙂 Give it another go!
Viv says
Hello, any suggestion for a flaxmeal substitution, I really don’t like the taste?
Katrin Nürnberger says
Hi Viv, you could try 2/3 of coconut flour or 2 tbsp chia seeds. Or more almond flour. Just experiment and see which taste and consistency you like. Hemp hearts are also lovely in porridge, nice nutty taste.
Sandi says
I make this often. My favorite addition is a few pieces of apple cut up, dash of cinammon, and a drop of vanilla. When it’s done cooking, I add some chopped pecans. YUM!!
Katrin Nürnberger says
Mmmm that sounds delicious!
Deb says
This is the tastiest porridge you will ever eat. I make up 5 batches worth of the dry ingredients and store them in a jar so I only need to add the peanut butter, almond milk and frozen berries when I’m ready to eat it. Lasts a whole week and so much easier than measuring out all the ingredients in the morning. Definitely worth trying, you won’t be disappointed
Katrin Nürnberger says
That’s a great idea! I’m all about EASY in the morning 😉
Lori MacNabb says
Is there something I could use instead of the sesame seeds?
Katrin Nürnberger says
You can use ground sunflower seed or even more ground almonds
Carol says
This was 5 stars! I smacked my chops. I could have liked the bowl, it was that good. I would rename it Tastee, as it would set it apart from the other porridge out there. I can delete the others, this one is 5 stars. Thank you for sharing.
Katrin Nürnberger says
Tastee! Love it!!!!
Melinda Barron says
I tried this recipe this morning but I used coconut flour, coconut milk and almond butter. It was lovely. Can’t wait to try it again with peanut butter, some cocoa powder, butter, cinnamon. Oh the possibilities are endless! Thank you for being an inspiration! ❤️
Katrin Nürnberger says
Glad you liked it!!
Kim says
I used a mixed nut flour as I didn’t have sesame seeds and used 6 Tablespoons of water + 2 Tablespoons of heavy cream to make this.
I’m in love.
I printed the recipe and have it on the cabinet door above the microwave.
Katrin Nürnberger says
Happy breakfasting!
Jackie says
Tried this porridge this morning and it was good. Thank you
Katrin Nürnberger says
Glad you liked it!
Catherine M says
Thank you! Another super recipe. I love my oats on a morning so this is a super-easy replacement.
You’re my go to site for recipes and I’ve been recommending your site to my Keto/low carb friends.
Katrin Nürnberger says
Thanks so much for the thumbs up! You’ve made my day 😉
Sharon Connor says
1st keto porridge Ive tried that actually feelsand tastes like porridge! Lovely with fruit mixed thru.
Richard “Keto Mike” Kanney says
I truly loved this recipe. The taste was amazing prior to me adding any sweetener. The taste reminds me so much of cream of wheat .
Roché says
I’m flummoxed. I’ve tried many a low-carb porridge/cereal option and none have come even close in my estimation to a porridge substitute. This one is amazing. It’s easy to make and reminds me of the porridge I had in South Africa called “taystee wheat”. Thank you for another excellent recipe.
I still miss oats but not the horrible blood sugar spike and lethargy I had afterwards (which I only discovered was happening when I started wearing a continuous glucose monitor over the past couple of years… I’d always thought oats were a good low GI option for me as a type 1 diabetic but my readings proved otherwise). Lovely to have a warm, low-carb alternative!
Helene says
It was a big hit for me this morning! it ‘s delicious a big thank you for this recipe
Katherine Grant-Suttie says
Have you ever tried it with a little psyllium husk, to add even more fiber? Just curious… definitely excited to try this recipe
Katrin says
I haven’t but I think if you wanted to add a tsp make sure to increase the amount of liquid as it’s super-absorbent
Nat says
I was sceptical about this but it was absolutely lovely, the best porridge I’ve had so far. I put some of my zero carb syrup and pecans on it and it was so tasty.