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.
Jump to:
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!
The Basic Keto Porridge Formula
For one portion, use
- 6 tablespoons (US measuring spoons) of nut and seed flours and
- ½-3/4 cup of liquid such as water or almond / coconut milk.
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 "noatmeal" that's extra creamy and rich, use coconut milk/cream from a can, using both the liquid and the firm parts.
Ingredients & Method
This Keto porridge recipe is my current favourite:
(Scroll down to the recipe card for ingredient amounts, detailed instructions and nutrition info).
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 the porridge in a small saucepan and enjoy!
Katrin's Top Tips
Make-Ahead Porridge Mix: 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.
Fresh Is 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 reheating. That's why I don't recommend prepping multiple portions in advance.
Recipe Variations
Here are tried and tested porridge variations:
#1 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).
#2 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).
#3 Nut-free Porridge
Replace the almond flour with sunflower seed flour or powdered hemp seeds.
Add-ins / Toppings
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, from xylitol to Swerve to stevia drops or allulose.
Here are more ideas how you could serve it:
- Raspberry Swirl: Mash a handful of raspberries with a fork and add 1 teaspoon of sweetener. 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 sweetener to the mix before microwaving. Loosen with 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 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!
★ STAY IN TOUCH on FACEBOOK, PINTEREST and INSTAGRAM for more great food and join my NEWSLETTER for the latest updates and a FREE EBOOK.★
Recipe
Keto Low Carb Porridge
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 sweetener and berries and serve.
Notes
Nutrition
First published in March 2019. Republished with more details in June 2022.
Sharon Reynolds
Love both these recipes and use them on almost a daily basis. Thank you for the recipes Katrin.
Joy
Beautifully flavoured porridge which I topped with a spoonful of Greek yoghurt and berries, stayed full all morning. I reduced all measurements by half as it made too much for one serving for me, the half measurements were perfect. Thank you, I’ve missed my porridge whilst on the Keto diet, this is wonderful.
Krysti
Delicious. Such a good break from eggs. I didn’t have ground sesame so I added an extra tbsp of flax and almond flour. Little extra coconut milk to loosen, tsp of butter, cinnamon and vanilla and topped with berries. So so good. Will make again!
Michaela
I really liked this porridge although I wouldnt call it keto as it comes in at 17g carbs not the 2.5g per serving as stated on reciepe or the 9.6g stated in the box under the receipe.
Katrin Nürnberger
Hi Michaela, I think you must have made a mistake when entering the nutrition info. This recipe does not have high carb ingredients.
Sylvie Herold
Delicious but I put the recipe into my Lose It app and the calorie value per serving was 609 (with whole milk).
Katrin Nürnberger
Hi Sylvie, nutrition calculators can differ, a little. However, I am not sure how much milk you used there, because when I recalculated with full fat milk using thte Keto Diet App calculator, I got 323 calories for a serving. But also 9.2g net carbs. I don't use regular milk as it is much higher in sugar than almond milk or unsweetened soy milk.
Rose Carnes
If there were 10 stars I'd give all of them. Just the right porridge texture. So quick and easy to make and delicious. I used frozen raspberries..all the broken off bits at the bottom of a packet. The warmth of the porridge instantly thawed them. Will be a regular for me from here on. Thank you!
Suzanne
Love this strawberry jam. Have wanted to have keto-friendly jam for years and now I can make my own. It’s easy and delicious.
Jonty
Excellent alternative to oats and delicious
SueW
Not what I was expecting. I'm new to keto recipes. This is a fantastic alternative to oat based porridge. Tastes lovely. Many thanks ❤️
Astrid
I am looking to replace my oats with this recipe but I don't eat it warm made with milk but cold with home made kefir. Normally I would cook the oats in water, strain and mix them with my seed mixture (whole, not ground) chai seeds and kefir. How would you inegrate your noat with seeds and kefir?
Katrin Nürnberger
Nuts and seeds soften when you soak them in water, so you could try the same method.