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 - 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
- Low Carb Granola
- Creamy Keto Chia Pudding
- Gluten Free Keto English Muffins
- Easy, Creamy Keto Overnight Oats
- Grain Free Peanut Butter Granola
- Easy 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.
Tracy Crist
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
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! 🙂
Delsi
I never leave comments but this was too wonderful not to! I was VERY skeptical in spite of all the rave comments. Anyone that is doubting it, please try this, it’s so easy & quick & you won’t regret it. Thank you so much. Noatmeal is not new but your combination of ingredients was! I used tahini paste (100% toasted sesame seeds, no salt) as it was all I had. Such a forgiving recipe, so may variations, so healthy… and so very delicious & satisfying! I will now try some of you other recipes (starting with almond chia bread & low carb granola). Again, thank so much.
Brenda in TX
Works as overnight "oatmeal" too! Mixed and refrigerated. Yum!
Katrin
good to hear! Thanks for your comment 🙂
Julie
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
That’s so good to hear! Thank you for your kind words
Mary W
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
I’m happy you like it! Thanks for your comment 🙂
Anne
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
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
So excited to try this!! Looks yummy and cozy and soo good for your body & brain.
Katrin
Great news! A lot of people have tried and really liked it, so I really hope you will too
Lorraine
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
Glad it was a winner! Try him on the low carb granola next - all my non-low carbers love this recipe.
Sharan
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
A hug in a bowl, I'm loving it!!! 🙂
Stacey
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
Hi Stacey, I know what you mean.... eggs are brilliant, but sometimes you just need a break 🙂
Jules
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
That's so good to hear Jules! Thank you for your kind words.