Warm up this winter with our hearty keto oatmeal recipe! (2024)

FAQs

Why is oatmeal not allowed in keto? ›

Oatmeal is high in net carbs, which doesn't fit the low carb, high fat strategy needed to achieve ketosis. Chia seeds, flaxseed, hemp hearts, and almonds are all possible substitutes for oatmeal, whether you make them into porridge or enjoy mixing them with other foods.

Keto oatmeal porridge.

Flaxseed meal, coconut flour, almond milk, and a few more simple ingredients make a surprisingly convincing oatmeal substitute. Feel free to add anything you want on top of this to make it your perfect “oatmeal” bowl.

Chia seeds are another fantastic keto-friendly substitute for oatmeal. A half-cup serving contains approximately 13.5 grams of net carbs, 13.9 grams of protein, and 25.8 grams of fat (*). You can use chia seeds to make a tasty chia pudding or add them to smoothies and yogurt for an extra crunch.

Are overnight oats keto friendly? Traditional overnight oats are not keto, as oats have too many carbs per serving size. But there's good news: It's just as easy to make low carb overnight oats with a few simple ingredients!

When choosing oatmeal, we recommend sticking to Steel Cut Oats. The large pieces of oats are digested more slowly, which will help keep your blood sugar levels stable. Additionally, oats are a good source of fiber, a nutrient that may be missing in a keto diet.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Key to making Low-Carb Oatmeal. Preparing low-carb and gluten-free oatmeal is simple, swap out the starchy oats for keto-friendly nuts and seeds! We've crafted this oatmeal substitute recipe with hemp seeds, flax seeds, and chia seeds cooked in coconut milk and flavored with vanilla and cinnamon.

Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

What breakfast foods can I eat on keto? ›

Nuts and seeds can be a great grain-free substitute for oatmeal if you're following a paleo diet. In addition to being rich in heart-healthy fats, fiber, and protein, foods like almonds, pumpkin seeds, sunflower seeds, walnuts, and pecans are all high in plenty of essential vitamins and minerals ( 6 , 7 , 8 , 9 , 10 ).

Is Greek Yogurt Keto? Yes! Especially for those of us who struggle to meet protein needs, Greek yogurt is an excellent choice on the keto diet. A 3/4 cup serving of full fat Greek yogurt has 5g of carbs, 9g of fat, and 15g of protein, making it my favorite choice for the keto diet.

Keeping carbs low keeps blood sugar low, which keeps the hormone insulin low, which signals your liver to burn fat and produce ketones. That's the concise version of how keto works. Honey is 100% carbohydrate, so it isn't part of the keto diet plan.