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.
NEKTARIA KAZAKOPOULOU
Just finish a bowl here at work! VERY deliscious! I had all the dry ingredients mixed in a little container, and I add just water (as I had no almond milk), microwaved it, then added some knobs of butter, cinnamon and a little more sweetner ontop, and I polished it off! Loved the texture too! I will keep a batch on hand for those difficult times when I need a little comfort food!.
Clare
Very nice. Reminds me a little of readybrek .
Deborah
What would be best to use, golden flaxseed meal or regular/brown flaxseed meal? Thank you!
Katrin Nürnberger
My personal preference is the golden flax meal. I think it has a better, more gentle flavor. In terms of nutrition, both are the same.
Sharon M
Delicious recipe! Just what I’ve been looking for as an alternative to my rolled porridge. Thank you.
Amanda Miller
This is an easy, delicious, and comforting oatmeal substitute. I replace the sesame flour with peanut butter, and it's thick and amazing. I also cook it on the stove, but just because I like it better that way. 🙂
Susan
I made this with flax meal rather than chia seeds. I normally like the taste of flax, But I think I will try it again with chia seeds. It's very similar to a cereal I make a lot. It has hemp hearts and chia seeds and coconut and pumpkin seeds and a few almonds. To make it you warm the milk and leave it set until it is absorbed. I always add more almond milk to eat it. It has strawberries and unsweetened cacao chips on top. I did your porridge in the same way. It was good. Except I made half the recipe but forgot to put the full amount of coconut and almond milk in it. Turned out fine. But next time I will do chia seeds. Thanks for the recipe. I did enjoy it it was very filling. Normally I'm looking for something more or picking st something but not today.
JEAN AVALOS
can this work just overnight in the refrigerator?
Katrin Nürnberger
Yes, I think so. The flax will absorb the liquid. You may need to loosen it with more milk in the morning.
Deborah Yaffee
Are the nutrition facts including the optional items? What would you substitute for the almond flour if you wanted something other than almonds? Thankyou.
Katrin Nürnberger
You can substitute almond flour for any other nut flour or sunflower seed flour. Or, use 1/3 the amount in coconut flour.
Jocelyn Bishell
It appears that the fat and fibre content are higher than the total carbs.
Fat. 17.2
Fibre 7.1
Sugar 0.5
TOTAL CARBS 9.6
Could you please confirm that these totals are right. Thank you
Katrin Nürnberger
Yes. The calculation is total carbs minus fibre equals net carbs. The fat content has nothing to do with this.
GinMoz
Brilliant - and better than oat porridge. Now on my go-to breakfast meals. Thank you.