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.
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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!
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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.
Jane
I have been missing 'proper' porridge and looking at this with a sceptical eye. I made it today and I wish I'd trusted you sooner. It was delicious and I added a dollop of peanut butter, cream and some skinny syrup.
Now I have to restrain myself from making every day so that I don't get tired of it.
A
I made this with coconut flour, milk and added some fresh raspberries and mixed seeds - now have really painful stomach cramps despite not having an intolerance or allergy 🙁 Having done more research coconut flour is known to induce stomach cramps for some people which I wasn't aware of before- just a friendly warning for anyone else out there x
Katrin Nürnberger
So sorry you had problems! Normally it's the almond flour that people are sensitive to - I've never heard of anyone having issues with coconut flour. But at least, now you know what to look out for.
ashley
Hi! I made it with tahini instead of sesame seeds, with hemp instead of almond and flax and it was like batter or slime! stretchy! very tasty but the texture off. was using the tahini a mistake or do i need less flax or more almond milk?
Katrin Nürnberger
You can’t use tahini in the recipe. It needs to be ground sesame seeds.
Katrin Nürnberger
You could try ground chia seeds in place of the flax. It also absorbs liquid like flax does. Or maybe a mixture of chia and hemp. Let me know how it turns out!
Carol
Not sure if I posted before, but this is my go to hot cereal. I love it. Just like cream of wheat. I make up several portions, so then I'll i hasn't to do is add my milk, yum, yum yum. It stays with me for a long time.
Cynthia
I love cream of wheat. Is this similar to that? I miss eating it.
Katrin Nürnberger
Yes, to me it’s as good as eating a “real” porridge.
Sabrina
Great hearty breakfast for my hubby. I used unsweetened coconut milk instead of almond as that’s his preference. Also added a drop of maple extract.
Melisa
I made this after suffering 10 days without my oatmeal. I needed something warm, hearty and not eggs!! I used 2 T fine ground almond floor, 1 T flax and 2 T sesame seeds. I ground the seeds and added them to the almond flour. I heated 1/2 c almond milk with a touch of coconut fat. I heated it on medium and stirred while it lightly boiled until the thickness I wanted. It thickened slightly as it cooled. I then topped it with apples sautéed in ghee and cinnamon, 1/2 sliced banana, 1/4c blueberries, 1/4 cup toasted coconut, walnuts and cashews, chopped. And the final delightful addition was a tablespoon of coconut butter melted with a little cinnamon and a sprinkle of raw cacao nibs. I know this was not low calorie but it was antioxidant and vitamin packed and so delicious. I was full until past my normal lunch time. I’m having it again this weekend!! I highly recommend this recipe. I did not add sweetener and instead used fruit to naturally sweeten it.
Dottie
Great Morning start! I used ground chia seeds in place of the sesame seeds. A little splash of heavy cream, a dash of salt, extra almond milk, cinnamon and Golden monkfruit sweetner...Ummmm!
Dawn
Amazing comfort food just what I needed as suffering sort throat etc. First time of making and definitely won’t be the last. I used Sukron gold and a splash of skinny golden syrup to sweeten
Lizzie
This is exactly what I was missing in the morning. What an outstanding and easy recipe. Thank you!