What is the keto version of oatmeal? A guide to 'noatmeal' alternatives

October 10, 2025 •

5 min read

A single cup of cooked regular oatmeal contains over 20 grams of net carbs, making it unsuitable for a strict ketogenic diet. This is why many people wonder, what is the keto version of oatmeal? The answer lies in a clever, low-carb alternative often called 'noatmeal,' which uses nutrient-dense seeds and nuts to replicate the comfort of a warm bowl of porridge.

Quick Summary

A keto version of oatmeal is a low-carb breakfast porridge made from high-fiber seeds and nuts like hemp hearts, flaxseed meal, and chia seeds. This grain-free alternative, also known as "noatmeal," mimics the texture of traditional oats and is cooked with keto-friendly milk alternatives.

Key Points

Noatmeal is a Keto Substitute: The keto version of oatmeal, often called 'noatmeal,' is a low-carb, grain-free alternative made primarily from seeds and nuts.
Key Ingredients are Seeds and Flakes: The base relies on high-fiber and high-fat ingredients like hemp hearts, chia seeds, and shredded coconut to create a similar texture to traditional oatmeal.
Lower Net Carb Count: Unlike regular oatmeal, a keto version typically contains only a few grams of net carbs per serving, making it suitable for a ketogenic diet.
Achieve Creamy Texture: When cooked with a low-carb milk alternative, ingredients like chia seeds and ground flaxseed meal gel and thicken the mixture to a porridge-like consistency.
Highly Customizable: You can easily customize your noatmeal with keto-friendly toppings like berries, nuts, and sugar-free syrups for added flavor and texture.
Quick and Easy to Prepare: Keto oatmeal can be cooked in minutes on the stovetop or microwave, and can even be made ahead for busy mornings.
Nutrient-Dense: The seed-based formula of noatmeal provides healthy fats, protein, and fiber, contributing to satiety and overall nutritional intake.

Why Traditional Oatmeal Isn't Keto-Friendly

For those on a ketogenic diet, the primary goal is to shift the body's metabolism from burning glucose for energy to burning fat, a state known as ketosis. To achieve this, carbohydrate intake must be drastically reduced, typically to between 20 and 50 grams of net carbs per day. Traditional oatmeal, a grain-based food, poses a significant challenge to this goal. A standard serving of cooked oats, without any added sugary toppings, can contain over 20 grams of net carbs, consuming a large portion of a person’s daily carb allotment. This high carbohydrate load is counterproductive to maintaining ketosis and is why many keto dieters must find suitable alternatives.

Furthermore, many popular oatmeal additions, such as maple syrup, brown sugar, and fruit like bananas, are also high in carbohydrates and can quickly increase the total carb count, making the meal even less compatible with a keto lifestyle. Therefore, to enjoy a warm, comforting bowl of cereal while remaining in ketosis, one must completely swap out the traditional oat base for low-carb, grain-free ingredients.

The Core Ingredients of Keto "Noatmeal"

The magic of keto-friendly oatmeal, or "noatmeal," comes from combining low-carb, high-fat, and high-fiber ingredients that mimic the texture of traditional oats. The main components typically include:

Hemp Hearts (Shelled Hemp Seeds): These small, nutty seeds are a fantastic source of fat, protein, and dietary fiber, with very few net carbs. They provide a sturdy base and a pleasant, chewy texture similar to steel-cut oats.
Chia Seeds: A classic for overnight puddings, chia seeds absorb liquid to create a gel-like consistency, which helps to thicken the noatmeal and give it a creamier porridge-like texture. They are also packed with fiber and omega-3 fatty acids.
Ground Flaxseed Meal: Ground flaxseed (or flax meal) adds more fiber and healthy fats, while also acting as a binder and thickening agent for the hot cereal. Its earthy flavor pairs well with spices like cinnamon.
Unsweetened Shredded Coconut or Coconut Flakes: This ingredient provides both texture and a subtle coconut flavor. Using flakes can mimic the rolled-oat texture, while finer coconut adds a creaminess that helps bulk up the mixture.
Low-Carb Liquid Base: Instead of water, a low-carb liquid such as unsweetened almond milk or canned full-fat coconut milk is used to cook the ingredients. Full-fat coconut milk is particularly useful for adding richness and creaminess.
Oat Fiber: Some recipes incorporate oat fiber, which provides bulk and fiber without adding digestible carbs. It can help create a more authentic, hearty oatmeal-like mouthfeel.

How to Make Your Own Keto Oatmeal

Making your own keto-friendly oatmeal is a quick and simple process, whether you prefer a quick microwave version or a classic stovetop preparation. Here is a basic, versatile recipe you can use as a foundation.

Stovetop Keto Noatmeal

Ingredients:

1/4 cup hemp hearts
2 tbsp ground flaxseed meal
1 tbsp chia seeds
1/4 cup unsweetened shredded coconut
3/4 to 1 cup unsweetened almond milk or canned coconut milk
Keto-friendly sweetener (to taste)
1/2 tsp vanilla extract (optional)
Pinch of cinnamon and salt

Instructions:

In a small saucepan, combine the hemp hearts, ground flaxseed meal, chia seeds, shredded coconut, and spices. Whisk them together to ensure an even mix.
Pour in the milk of your choice and stir thoroughly. The flaxseed and chia seeds will start to absorb the liquid almost immediately.
Heat the mixture over medium heat, stirring occasionally. Allow it to simmer gently for about 3-5 minutes, until it reaches a thick, porridge-like consistency.
Remove from heat. Stir in the sweetener and vanilla extract. Add more milk if you prefer a thinner consistency.
Transfer to a bowl and add your favorite keto-friendly toppings before serving.

Customizing and Enhancing Your "Noatmeal"

The versatility of noatmeal is one of its greatest strengths, allowing for endless customization to keep breakfast exciting. Once you have a basic recipe, you can experiment with different flavors and textures to suit your mood.

Keto-Friendly Toppings:

Berries: A small handful of fresh blueberries, raspberries, or blackberries adds a touch of sweetness and antioxidants.
Nuts and Seeds: For added crunch and healthy fats, top your bowl with chopped pecans, walnuts, sliced almonds, or pumpkin seeds.
Nut Butter: A drizzle of almond butter, sunflower seed butter, or peanut butter provides extra protein, fat, and flavor.
Unsweetened Coconut Flakes: Toasted flakes offer a great crunch and enhance the coconut flavor.
Sugar-Free Syrup: A drizzle of sugar-free maple or caramel syrup can satisfy a sweet tooth.

Flavor Variations:

Chocolate: Add a teaspoon of unsweetened cocoa powder to the dry mix for a rich, chocolatey porridge.
Pumpkin Spice: Mix in a tablespoon of pumpkin puree and some pumpkin pie spice for a comforting seasonal flavor.
Cinnamon Roll: Melt a pat of butter with cinnamon and swirl it into your cooked noatmeal.

Keto Oatmeal vs. Traditional Oatmeal: A Nutritional Comparison

Understanding the fundamental differences between traditional and keto oatmeal highlights why a low-carb alternative is necessary for the ketogenic diet. The table below compares the typical nutritional profiles and other key features.


Feature	Keto Oatmeal (Noatmeal)	Traditional Oatmeal
Net Carbs (per 1-cup serving)	2-9 grams (approx.)	20+ grams
Main Ingredients	Hemp hearts, chia seeds, flax meal, coconut, nut milk	Rolled oats, steel-cut oats
Protein Source	Primarily from seeds and nuts	Lower, from oats
Fat Source	High in healthy fats from seeds, nuts, and coconut milk	Very low fat, unless added
Fiber Source	High fiber from various seeds	High fiber, primarily from oats
Texture	Chewy and creamy, with a gel-like consistency from chia seeds	Soft and porridge-like, can be mushy
Ketogenic Suitability	Excellent, supports ketosis	Poor, too high in carbohydrates

Conclusion: Embracing the Low-Carb Alternative

For those adhering to a keto diet, giving up a beloved breakfast staple like oatmeal can be challenging. However, with the innovative development of "noatmeal," it's no longer necessary. By swapping out high-carb oats for a blend of nutrient-rich seeds and low-carb liquids, it's possible to create a warm, satisfying, and delicious breakfast that keeps you in ketosis and feeling full. The versatility of noatmeal, from its customizable flavors to its variety of toppings, ensures that the ketogenic diet remains interesting and enjoyable. With this guide, you can confidently create your own batch of delicious keto oatmeal and get back to enjoying a comforting start to your day. For more information on why oats don't work on keto, see articles from reputable sources like BobsRedMill.com.

Frequently Asked Questions

Regular oatmeal is a grain that is too high in carbohydrates to fit within the strict daily limits of a ketogenic diet, which typically requires consuming 20-50 grams of net carbs per day.

Keto oatmeal, or noatmeal, is made from a mix of low-carb, high-fat, and high-fiber ingredients like hemp hearts, chia seeds, ground flaxseed meal, and unsweetened shredded coconut.

The right consistency is achieved by using thickening agents like chia seeds and flaxseed meal, which absorb liquid and create a porridge-like texture when cooked. Adjusting the amount of low-carb milk can also help.

Yes, you can prepare a large batch of the dry seed and coconut mix in advance and store it in an airtight container. Alternatively, you can make a version similar to overnight oats for a quick grab-and-go option.

Popular keto-friendly toppings include a small serving of berries, chopped nuts (like pecans or almonds), seeds (like pumpkin or sunflower), a dollop of nut butter, or a drizzle of sugar-free maple syrup.

Yes, oat fiber is derived from oats but is pure insoluble fiber, meaning it adds bulk and texture without contributing net carbs. It is commonly used in keto recipes to replicate the mouthfeel of grains.

Noatmeal is higher in healthy fats and lower in carbohydrates compared to traditional oatmeal. Both are good sources of fiber, but the macronutrient breakdown is tailored to fit the keto diet.