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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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.
Katrin Nürnberger says
That’s so good to hear! Glad you like the recipe.
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 .
Katrin Nürnberger says
Hi Richard, I’m so glad you like the recipe. It’s good to wake up to a breakfast that is no compromise 😉
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!
Katrin says
Now I want to re-name this recipe “taystee low carb porridge”! So glad you like the recipe 🙂
Helene says
It was a big hit for me this morning! it ‘s delicious a big thank you for this recipe
Katrin says
So glad you like it!!! Thank you for your comment 🙂
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.
Katrin says
Glad you like it!!
Tracy Crist says
I’ve made your bagels and just did the Almond/Chia bread (I used sesame seeds as I didn’t have sunflower, but will get those for my next loaf)….awesome!! I’ve been Keto for 6 months and though I haven’t craved bread (and I was a HUGE bread eater prior) I have found the need for bread when I’m in a hurry for lunch, or if I don’t fast til noonish, need to eat a quick breakfast. This was just what I needed and tasted fabulous as well. I will be trying to porridge soon. Thanks so much for your recipes as I’ve run out of ideas as of late. 🙂
Katrin says
I’m happy you’re finding some inspiration! I know that feeling when you’re in a rut and just eat the same thing over and over again… give them a break for a little while and I’m sure your trusted favourites will taste fabulous again, too! 🙂
Brenda in TX says
Works as overnight “oatmeal” too! Mixed and refrigerated. Yum!
Katrin says
good to hear! Thanks for your comment 🙂
Julie says
Love it! It was hearty and stick-to-your-ribs and everything I wanted it to be. I was iffy using ground sesame seeds as I’m not a huge fan of the taste but you would never know to pick out that flavor when everything is mixed together. I added blueberries, hazelnuts, and vanilla and was definitely full til lunchtime. Thanks again for a wonderful recipe!!
Katrin says
That’s so good to hear! Thank you for your kind words
Mary W says
Ok, I just tried this recipe and I am impressed. I was really missing oatmeal. It actually tastes more like cream of wheat which is like porridge I’m guessing. I ended up grinding some toasted sesame seeds in my ninja blender. It worked. Thank you for this recipe!
Katrin says
I’m happy you like it! Thanks for your comment 🙂
Anne says
You’ve totally made my year! I was once happy to live on porridge and weetabix until I was diagnosed with coeliac disease after a couple of gastric surgeries. I wasn’t too put off because there is family history of it and already knew the alternatives and had cooked for family members. Except i couldn’t eat the gluten free porridge because I’m one of the unlucky ones that reacts to oats in the same way. Sorghum biscuits were ok but I couldn’t build up a tolerance to it and the pain wasn’t worth it . Since going keto I have tried many cereal subs – the hemp option is eatable but not for me, much rather have hemp in seed crackers and bread. I tried this with total scepticism but I love it! It is the most enjoyable alternative I’ve found and has endless possibilities.
Made mine with cinnamon, cacao powder and added the butter too. Totally recommend adding some butter, it was lovely without but with the butter it is even better. I will like it even more without the cacao but at the moment I need to boost my potassium levels. Thank you so much for all your recipes, not had a bad result yet!
Katrin says
Hi Anne, that is so good to hear! I know how tricky it can be to find alternatives to the foods you used to love that you actually LIKE. And I think that you are absolutely right, some melted butter on this porridge would be rather good. I must try it! I also want to make a version with Cardamon, because I think it’s simply the tastiest spice in the world.
Amy says
So excited to try this!! Looks yummy and cozy and soo good for your body & brain.
Katrin says
Great news! A lot of people have tried and really liked it, so I really hope you will too
Lorraine says
I’ve never left comments before but this was a big hit with my very fussy partner who is trying keto for the first time and such a simple recipe. Thank you
Katrin says
Glad it was a winner! Try him on the low carb granola next – all my non-low carbers love this recipe.
Sharan says
Great recipe though I might use less milk next time to make it a bit thicker! I didn’t have any flax in so quickly ground up some sunflower seeds instead. Topped with a few toasted almonds and it is like a hug in a bowl! x
Katrin says
A hug in a bowl, I’m loving it!!! 🙂
Stacey says
I don’t normally comment on recipe posts, however I just wanted to say how amazing this porridge is and an absolute game changer for both me and my partner on our keto journey. I was more than tired of eggs and this is simple, quick, very filling and tasty! Plus, it has massively helped with my fibre intake and the good old keto constipation problem! Winner all round haha! Thanks for bringing porridge back into my life, all within my macros!
Katrin says
Hi Stacey, I know what you mean…. eggs are brilliant, but sometimes you just need a break 🙂
Jules says
SO quick and easy and utterly delicious on this cold Australian day. I often feel like breaking my fast with a breakfasty type food (even though I eat at midday at the earliest) and this recipe was just brilliant and has given me something else in my repertoire. I made extra so I have some serves ready to go next time.t was the simplest recipe I found in my online search too, I am all for things being convenient and really, that is how this low carb way of life can be easily sustainable, it doesn’t have to be hard and complicated, just simple, delicious food! Well done on such a lovely recipe.
Katrin says
That’s so good to hear Jules! Thank you for your kind words.
Munchie says
Porridge was lovely- i used mixed seeds however. Can I use protein powder in this such as PHD Belgian choc flavour? If so, how much would you recommend? Thank you
Katrin says
I’m sure you can! i’d add a scoop, and more almond milk if necessary.
Camilla Andersen says
I have been looking to try keto porridge for a long time. Today I did with the inspiration of your recipe. I used almond meal, linseeds (my food processor couldnt turn them into meal so had the whole, which provided a really nice texture) and coconut flor. The result was delicious and I am amazed that the recipe only contains 2.5 net carbs. Its a winner – you are a winner! Thanks so much
Katrin says
You’re welcome!!! And thank you for your kind words 🙂
Margaret says
Hi I tried this recipe today but as I had no ground sesame seeds I subbed 1tbsp of tahini.i served it with a sprinkle of dessicated coconut and a dollop of Greek yogurt. It was delicious. Thank you for your recipes.
Katrin says
What a great idea to use tahini! Glad you like the porridge 🙂
Wanda says
As a child, my Mama made porridge when we were sick. Though this tastes entirely different, it still satisfies that need for comfort food. I made the cinnamon swirl and it is wonderful! Thank you for this and all of your amazing recipes!
Katrin says
You’re welcome Wanda!!
Sharon Glynn says
Hi there! I’ve just spent a good hour looking at all your lovely recipes & can’t wait to try some (I have a long list!). Can I ask a question about the nutritional values you give at the bottom. You show Total Carbs & then a figure for fibre underneath. I’ve read that in the UK we work on Carbohydrates but in the US they have Total Carbs & deduct the fibre. To work out the Carbs for your recipes do I count the total carb figure or deduct the fibre. I know you’re a UK blog but wondering if you’ve shown both as you have readers from the US. Thank you
Katrin says
Hi Sharon, I’m glad you found my site! Do leave me a comment on the post if you try a recipe and let me know how you liked it. I state the total carbs and the fibre in the nutrition breakdown, and to get the net carbs just deduct the fibre from the total carbs.
Annette says
I’ve tried a few “porridge” recipes & they were awful; the last I made with coconut flour turned out like glue & went straight in the bin! But tried this recipe with almond flour, ground sesame seeds, 1 tablespoon of flax & chia seeds & it was definitely more porridge consistency. I also added some cream! It was delicious & is definitely a “keeper”. THANK YOU!
Katrin says
So glad you liked it Annette!!!!!
Catherine Volk says
I made the version with almond flour and used egg White protein, and added fresh berries and sliced almonds, and a dab of butter. Delicious!
Katrin says
That sounds yum!!!
Lorna Henderson says
So enjoying your blog. I’m not wanting nor trying to go
Keto, but actively working on reducing carbs and eating more healthy fats. I love the fact that your recipes have nutritional breakdowns. I’m learning that not all keto recipes are high in fat from traditional sources, but from healthier sources like nuts, flax etc
I look forward to trying this “oatmeal” as our house is a “when isn’t it a morning for oatmeal?” (Steelcut or Scottish)
And not to mention your English muffins when the thought of Eggs Benedict can’t be put off any longer.
Keep up the great work!
Katrin says
That’s so good to hear Lorna! I’m glad you’re finding some inspiration here 🙂
Ashley ward says
This is so inviting I won’t stop till I try all these recipes I thank you so much katrin
Katrin says
Hi Ashley, let me know which one is your favourite version once you try them!
Lidia says
Thank you for your amazing ideas.