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.
Melinda Barron
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
Glad you liked it!!
Kim
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
Happy breakfasting!
Jackie
Tried this porridge this morning and it was good. Thank you
Katrin Nürnberger
Glad you liked it!
Catherine M
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
Thanks so much for the thumbs up! You've made my day 😉
Sharon Connor
1st keto porridge Ive tried that actually feelsand tastes like porridge! Lovely with fruit mixed thru.
Richard “Keto Mike” Kanney
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
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
It was a big hit for me this morning! it 's delicious a big thank you for this recipe
Katherine Grant-Suttie
Have you ever tried it with a little psyllium husk, to add even more fiber? Just curious... definitely excited to try this recipe
Katrin
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
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.