The creaminess of this keto oatmeal will blow you away! This warming bowl of coconut flour porridge is on your breakfast table in under 5 minutes. It tastes just as good as "real" oatmeal, but with a fraction of the carbs. Lots of substitutions and topping ideas in the post!
Oatmeal or porridge used to be my go-to breakfast. Its comforting blandness just perfect for sleepy taste buds. Alas, "real" oatmeal is packed with carbs.
What's a low carb substitute for oatmeal?
There's a few! Chia seeds, ground flaxseed, hemp hearts, sesame flour and almond flour all make wonderful warm or cold porridge alternatives.
I already have a number of great recipes on my website - check out this Creamy Keto Low Carb Porridge (with almond flour), my Keto Overnight Oats (hemp hearts) or this Keto Chia Pudding.
Today I'm posting an absolute favourite of mine: a "noatmeal" made with coconut flour!
Coconut flour is packed with fibre and heart-healthy fats. A little goes a long way because it is twice as absorbent than almond flour. I always find that one pack lasts me forever!
This low carb oatmeal is creamy and filling. It will set you up for the day and will keep you satisfied until lunch.
I've added a few other ingredients to balance the flavour and make this recipe extra yum.
At the end of the post are substitution ideas - the coconut flour is really the only essential ingredient. Play around with the recipe, jazz it up with toppings and enjoy!
How to make keto oatmeal with coconut flour:
1.) Put all ingredients in a saucepan and mix.
Note: I made this recipe twice - the first time with peanut butter (in the image above) and then with almond butter. Both taste equally GREAT. Just be aware that using peanut butter increases the calories to 293, net carbs remain the same.
2.) Cook on a medium heat for about 2 minutes, stirring continuously. Then take off the heat and serve!
The longer you heat your keto oatmeal, the firmer it will become. It's the nature of both flaxmeal and coconut flour to absorb liquid and thicken.
In case you're finding it too thick, simply thin it with a splash of nut milk!
How to cook keto oatmeal in the microwave
If you want to use a microwave, combine everything and heat for 60 seconds.
Stir and microwave another 30 seconds. Then let sit for 30 seconds so the coconut flour and flax can expand. Loosen with a splash of nut milk if necessary.
Topping ideas
Berries - fresh or frozen. Try raspberries, blueberries or strawberries and blackberries. Use fresh if you can hold of them, but frozen also works well.
Berry Coulis. To take it up a notch you could make a simple berry coulis by blending berries and an optional teaspoon of sweetener. If you're using raspberries you can simply mash them with a fork! Option to add a pinch of ground chia seeds or xanthan gum to thicken.
Sugar Free Jam. Check out my Sugar Free Strawberry Jam or this Sugar Free Blueberry Jam. When you're reducing the liquid in the fruit by cooking you're getting a more intense berry taste.
Nuts or seeds. Anything from coconut flakes to chopped hazelnuts, almonds, pecans or walnuts or pumpkin / sunflower seeds. Dry-roast them over a low heat for extra flavour.
Nut butters. Almond butter, hazelnut or walnut butter would be lovely in this. Peanut butter is another fave.
To make your nut butters pourable as I did in my image, simply mix with a little melted coconut oil.
Sweeteners. I did not add any. But you could use 1 tsp-1 tablespoon granulated erythritol if you prefer a sweet porridge. A brown sugar alternative such as by Lakanto or Sukrin would work well. Or use a sugar free syrup - I like this one. (Amazon affiliate links)
Last but not least, add a pinch of salt or ½ teaspoon vanilla extract if desired.
Substitutions
I used golden flaxseed in the recipe, but regular will work too. Regular will make the end product look a little darker and more rustic.
You can replace the ground flax with 1 tsp psyllium husks or ½ teaspoon psyllium powder.
The desiccated coconut gives a bit of bite and substance. Use 1 tbsp almond flour or sesame seed flour if you don't have it available. Hemp hearts would also be a good 1:1 sub.
Don't have almond butter or peanut butter? Try adding butter, cream or coconut cream instead. This will lend the creaminess that makes this keto oatmeal taste like, well, oatmeal.
Any nut milk works. Or use water and add a splash of double / heavy cream instead. Using regular milk is also possible, but it will increase the carbs due to its natural sugar content (in the lactose).
Some people (like my husband) like to stir in an egg at the end to increase the protein content. You could equally add 1 tablespoon of protein powder.
Before I go another quick tip - if you love oatmeal, don't miss my Keto Sugar Free Oatmeal Cookies.
More keto breakfast ideas:
Tried this recipe? Give it a star rating below!
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Keto Coconut Flour Oatmeal
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. ***As an Amazon Associate I earn from qualifying purchases.
Ingredients
- 2 tablespoon coconut flour
- 1 tablespoon ground flaxseed
- 2 tbsp desiccated coconut
- 2 tsp almond butter or peanut butter
- ¾ cup / 180ml almond milk
Instructions
- Add all ingredients to a saucepan and cook for 2 minutes on a medium heat while stirring continuously. Cooking for longer will yield a firmer oatmeal.
- Serve with toppings of your choice.
Notes
Nutrition
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Molly
Absolutely lovely and filling. I left out nut butters but added double cream, vanilla and protein powder then topped off with summer berries jam taken from your strawberry no cook jam recipe.
Liz Cooper
Hello Katrin! Happy Valentine's Day!
I just wanted to thank you for your website and your wonderful recipes!
I am new to the Keto diet; I have been trying to lose weight for health reasons. I have been searching various websites and trying Keto recipes, and so far it has been rather dismal. I love my oatmeal, and I have eaten it for breakfast for many years. Yesterday I tried two of your porridge recipes and was pleasantly surprised. This one reminded me of oatmeal the most.
I ended up leaving out the desiccated coconut and adding 1 tbs. protein powder and 1 tbs. of ground chia seeds. I also used a tbs. of coconut cream and water, as Lucian suggested. A drop of vanilla seemed to perk it up too!
Thank you so much! I am looking forward to trying your pancake recipes and of course the chocolate muffins! All the best to you!
Penny Wolf
This is super easy and very tasty. I added a little sweetener, berries and cream.
Virginia
Now if we could just figure out how to make oatmeal raisin cookies without the carbs
Katrin Nürnberger
I actually have a great keto oatmeal cookies recipe on the blog!
Jennifer
I like this a lot. I remove from the heat and whisk in a pastured egg and let it sit covered for a few minutes to cook through. If I add the berries at that point them become like jam, so good.
Katrin Nürnberger
Yes, that's a great way to add some additional protein to this recipe!
Petra
Ohh....that sounds really good!! I just prepped a portion of ingredients for tomorrow morning and i will definitely do that yumm
Robin Edmonds
I missed hot cereals for breakfast, and got sick of bacon and eggs all the time. The thought of a big bowl of oatmeal with raisins was maddening. This was really yummy, and satisfying, and it's a definite keeper. Thanks!
Laurel
I am not a fan of cooked peanut butter so I left it out and reduced the milk to 1/2 c. It reminds me of cream of wheat!! Delicious! I think next time I might add some cocoa powder to make a chocolate version. I might also add unflavored protein powder to give a protein boost.
Toni
This is GREAT. Satisfying just like oatmeal. I add a handful of fresh cranberries to the pot and when it's in the bowl sprinkle a spoonful of Swerve on top. So I'm also going to try "overnight noats" ... I doubled the recipe and put it in a jar in the fridge for tomorrow. Glad I found this recipe!
Katrin Nürnberger
I bet this is delicious with the tartness of the cranberries.
Solange
Thank you for sharing this recipe. It's delicious! I actually make 4 servings and have it throughout the week at work. I do add monkfruit sweetner.
Robyn
Loved this porridge. And I thought I didn’t like coconut flour. I added stewed rhubarb, two prunes, pumpkin seeds with a dollop of cream and sprinkled over pumpkin spice. Delicious!!! The quantity was enough for two serves. Thank you Katrin
Anne Seebaldt
I’ve made this twice; first time, I left out the peanut butter and used the correct amount of milk. That was runny. I used the peanut butter and reduced the amount of almond milk. Threw in some nuts and put some keto syrup on - perfect!
Lucian
This recipe is amazing. It tastes just like oatmeal! I used a tablespoon of coconut cream and water to replace the almond milk, and almond flour for the desiccated coconut. Then I mixed in two tablespoons of butter and a tablespoon of my whey protein powder. It was lovely! Thanks so much for the recipe.
Sam
Great recipe. Thank you!
Jenn
Hi, is the nut butter necessary ?
Katrin Nürnberger
No, you can leave it out if you prefer.
Meena
Thanks for this recipe. I've been looking for alternatives to having eggs for breakfast and also something I can have during a weekday and not spend an hour making (like pancakes, waffles). I might reduce the amount of desiccated coconut next time but otherwise with my keto maple syrup this was really good. I'm going to try your low carb granola next ...
Katrin Nürnberger
Great! Keep me posted on the granola, would love to hear what you think of it 🙂
Peggy
Can this be done “overnight” instead of cooking?
Katrin Nürnberger
Yes, I think that would work 🙂
Lynn
Really good...really filling! I added A keto chocolate macadamia butter, instead of peanut butter, and Swerve brown sugar. Topped with a pat of butter, ChocZero maple syrup, and blueberries.
Katrin Nürnberger
That sounds incredible!
Addie
I posted this question earlier but it seems to have disappeared. How much psyllium husk do I need to replace the 1/2 cup of flax meal in the comment from Paulette where she made a batch of this?
Katrin Nürnberger
To replace 1/2 cup of flaxmeal you'd use 1/4 cup of psyllium husk. That is 4 tbsp.
Addie
Thanks for that, Katrin! Trying to figure it out for myself was doing my head in!
Addie
Hi, Katrin - this was so yummy; reminded me of Cream of Wheat, remember that? I topped mine with Swerve brown sugar.
What is the function of the desiccated coconut? It gave the dish an almost chewy consistency. Certainly not enough to take away a star lol, but would it matter if I left it out? Or maybe my coconut was a bit old?
Katrin Nürnberger
You can leave it out or replace with something else - it's not essential to the recipe. I just like it!
Addie
Oh, ok! Thanks!
Paulette
This is delicious! I like it so much, I mix up a batch and store it in a jar with the directions printed on it. I mix up 1 cup coconut flour, 1/2 cup ground flaxseed, and 1 cup desiccated coconut. When ready to make, I scoop out 5 tablespoons of mix, then add the 2 teaspoons of peanut butter and the liquid, then microwave it. I usually use water instead of milk. I add milk and sweetener after it is cooked. Also, I print out the ingredients and directions and tape it to the jar. Thanks for the recipe!
Katrin Nürnberger
Love it! What a great idea!
Gisselle
Hi Katrin,
Thanks a lot for sharing this just amazing noatmeal recipe. I was really surprised how great it turned out. It tastes awesome!
Best,
Gisselle
Katrin Nürnberger
That's so good to hear! Glad you liked it 🙂
Lou
Delicious..thank you for coming up with these great recipes.
My toppings were strawberries and cinnamon....made it more watery and had as a hot drink
Katrin Nürnberger
Whatever works!! 😉 Sounds yummy
Myra Billson
Planning this for breakfast tomorrow - love your recipes! Do you have any recipes using Banana flour and it's nutritive value?
Katrin Nürnberger
I've never heard of banana flour! Is it dried banana?
Leanne
Hi there, I’m loving your recipes!! I’ve been loving making this for breakfast for the past week, delicious! My only concern is the net carbs figure. I calculated my portion sizes based on your measurements above, I get a whopping 14g net carbs 🙁
Can you show me how you get to 4.1g net carbs?
Based on your recipe above, I get 25g coconut flour, 9g flaxseeds, 15g almond butter and 15g desiccated coconut and 180ml of Alpro almond milk.
The main reasons for the high net carbs is mainly the coconut flour and almond milk.
Katrin Nürnberger
I used the ketodietapp nutrition calculator - you can download the ketodiet app from the App store 🙂
Leanne Orr
Ah, maybe that’s where I’m going wrong! I’ve been using the carb manager app. I’ll see what the keto diet app gives me.
Thank you! I’ve made lots of your yummy food this week, keeping me busy 🙂
Leanne x
lovee
i downloaded the keto diet app but i only see recipes and no tab to add personal recipes such as this nooatmeal...what am i missing??
Katrin Nürnberger
Keto diet app only has their own recipes calculated. I calculate mine by using their custom meals feature.
Rumi
Best keto oatmeal ever, thank you!
Katrin Nürnberger
Yay! You're welcome!
Anna
This recipe is perfect! The portion is very good for me, I like substancial breakfast. I made it with water mixed with cream, no nut butters and a handful of frozen berries. It will reappear on my table many times in the coming weeks as a good alternative for eggs. Thank you!
Katrin Nürnberger
Glad it hit the spot! 🙂
Felicia
Do you have substitutes for the coconut? This sounds delicious!
Katrin Nürnberger
You could try using almond flour instead, but double the amount because it's less absorbent.
Kathy
Hi Katrin,
I loved this recipe! I made some changes to accommodate what I had:
used 1-2 Tablespoons of cream in water instead of almond milk, used sunflower butter in place of almond butter, and whisked in an egg at the end (thank you to your husband!). I used to love cooked amaranth and egg before I went Keto, and this is the closest I've ever gotten to that since. Thank you so much!! I may try ground chia seeds in place of flaxseed next. I really appreciate you having given me a starting point!!
Katrin Nürnberger
I'll tell that husband of mine his egg hack got 5 stars!
Adele Wilter
Great breakfast food. Easy and quick to make. Lovely and creamy! But quite a large portion for one! Made a great alternative to my usual coconut flake granola.
Katrin Nürnberger
It's a substantial breakfast, agreed. Glad you liked it!
Lisa
I must have done something wrong. I did not have the coconut shreds. I used hemp hearts instead of the seed. And It feels like I'm eating wet but dry powder. What did I do wrong?
Katrin Nürnberger
Hemp hearts do not expand like flax. It's the flax that gives this recipe the oatmeal-y consistency. That's why the consistency of your porridge was not right. You could possibly replace flax with ground chia or maybe psyllium husk, but definitely not hemp. Hope you'll try again when you have all the ingredients to make this noatmeal.
Gudie Spr
I can’t wait to try this recipe, tomorrow’s breakfast. Get tired of eggs for breakfast, have missed my oatmeal..
Katrin Nürnberger
Keep me posted! Would love to hear how you liked it 🙂