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Is Oatmeal Keto?

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Oatmeal, the champion of cozy breakfasts, has earned its reputation for being a heart-healthy powerhouse. Packed with fiber, vitamins, and minerals, it’s a dietary choice for many. But for those embracing the trendy keto lifestyle, oatmeal presents a bit of a dilemma. Is oatmeal keto?

Oats with seeds.

Is Oatmeal Keto-Friendly?

Oatmeal is not typically considered keto-friendly due to its high carbohydrate content. The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The goal is to enter a state of ketosis, where the body burns fat for fuel instead of carbohydrates.

Oats are a whole grain and a good source of carbs, fiber, vitamins, and minerals, but they contain a significant amount of carbohydrates. A typical serving of oatmeal can have around 30 grams of carbs or more, which can exceed the daily carb limit on a strict keto diet. Keto limits net carbs to around 20-50 grams per day.

Check out this Keto Oatmeal recipe! For more helpful information, check out this post about Are Oats Paleo?

How Many Carbs are in a Bowl of Oatmeal?

The carbohydrate content in a bowl of oatmeal can vary depending on the type of oats used and the serving size. Here’s a general guide:

Instant Oatmeal: A single serving (about 28 grams, or one packet) of plain instant oatmeal contains approximately 18-20 grams of carbs.

Rolled Oats (Old Fashioned): A typical serving of rolled oats, which is about half a cup (40 grams) dry, contains around 27 grams of carbohydrates.

Steel-Cut Oats: A quarter-cup serving of dry steel-cut oats (which yields about 3/4 to 1 cup when cooked) contains about 29 grams of carbs.

Keto-Friendly Oatmeal Alternatives

For those on a ketogenic diet looking for alternatives to traditional oatmeal, here are some keto-friendly options that mimic the texture and warmth of oatmeal without the high carb content:

Chia Seed Pudding

Made by soaking chia seeds in almond milk or coconut milk, this pudding becomes thick and porridge-like after the seeds have absorbed the liquid. In addition, you can flavor it with vanilla, cinnamon, or low-carb sweeteners.

Flaxseed Meal Porridge

Ground flaxseeds can be cooked with water or almond milk to create a hot cereal. It’s high in fiber and omega-3 fatty acids, making it both healthy and filling.

Almond Flour Porridge

Mix almond flour with a bit of heavy cream or coconut cream and water to get a consistency similar to oatmeal. Almond flour is low in carbs and high in fats, fitting well into the keto macronutrient profile.

Coconut Flour Porridge

Similar to almond flour, coconut flour can be used with water or dairy-free milk to create a porridge. It’s high in fiber and has a mild, sweet taste.

Hemp Hearts Hot Cereal

Hemp hearts (shelled hemp seeds) have a great nutritional profile, with plenty of healthy fats and protein. When cooked with liquid, they create a satisfying, oatmeal-like texture.

Bowl of keto cereal.

Nut and Seed Mixes

Mix in a combination of nuts and seeds. Pecans, sunflower seeds, pumpkin seeds, and almonds are great options. Ground them and add to a hot cereal with liquid.


A term often used in keto circles, “noatmeal” refers to a mock oatmeal made from a mixture of ingredients like seeds, nuts, eggs, and cream to mimic the texture and taste of oatmeal without the carbs.

Flavor them with keto-friendly ingredients. Cinnamon, nutmeg, cocoa powder, and low-carb sweeteners are good options.

They can be a warm, comforting option for those missing traditional oatmeal on a ketogenic diet. In addition, always remember to check the total net carbs of your serving to ensure it fits within your daily carb limit.

Suggested Low-Carb Oatmeal Add-Ins

When following a low-carb or ketogenic diet, choosing the right add-ins for your oatmeal or oatmeal alternatives is crucial to keep the carb count in check while enhancing flavor and nutrition. Here are some suggested low-carb add-ins:

Nuts and Seeds: Almonds, walnuts, pecans, chia seeds, flaxseeds, and hemp seeds are great for adding crunch and nutrition. They are high in healthy fats and fiber.

Berries: While many fruits are high in carbs, berries like raspberries, blackberries, and strawberries are lower in carbs.

Coconut: Unsweetened shredded coconut or coconut flakes add texture and a tropical flavor. Coconut is also high in healthy fats.

Nut Butter: Almond butter, peanut butter, or other nut butter can add richness and flavor. Opt for natural, unsweetened varieties.

Cinnamon and Spices: Spices like cinnamon, nutmeg, and pumpkin spice add flavor without adding carbs.

Unsweetened Cocoa Powder: For a chocolatey twist, add a teaspoon of unsweetened cocoa powder.

Heavy Cream or Coconut Cream: To add creaminess and healthy fats, stir in heavy cream, coconut cream, or full-fat Greek yogurt (if your carb limit allows).

Vanilla Extract: A splash of vanilla extract can enhance the flavor without adding carbs.

Low-Carb Sweeteners: Sweeten your oatmeal with stevia, erythritol, or monk fruit sweetener, which don’t impact blood sugar levels like regular sugar.

Avocado: For a unique twist, adding mashed avocado can increase the creaminess and provide healthy fats.

Protein Powder: A scoop of low-carb protein powder can boost the protein content and add flavor.

Egg Whites: For extra protein, stir in egg whites during cooking; they blend seamlessly and add a fluffy texture.

Remember to measure and track these add-ins, as their carb counts can add up, especially when used in combination. Adjust quantities and combinations based on your daily carb allowance and personal dietary goals.

Is oatmeal keto?

Frequently Asked Questions (FAQs)

Can I eat oatmeal on a keto diet?

No, traditional oatmeal is high in carbs and not suitable for a keto diet, but there are low-carb alternatives like chia or flaxseed porridge.

Is Quaker oatmeal low-carb?

No, Quaker oatmeal is not low-carb. It contains significant carbs, making it unsuitable for a strict low-carb or ketogenic diet.

Is oatmeal lazy keto?

Yes, oatmeal can be considered lazy keto if it fits within your daily carb limit, but it’s generally high in carbs and not ideal for strict keto.

What cereal is keto-friendly?

Keto-friendly cereals are usually made from seeds, nuts, and low-carb sweeteners, like chia seed pudding or flaxseed meal porridge.

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