I’ve been engaged on a collection of oatmeal recipes, and this high-protein keto oatmeal is the place it began. It’s my base recipe — easy, creamy, and so near actual oatmeal that you simply gained’t miss the oats one bit.
What I like about it’s that it’s fully dairy-free, egg-free, and will be made nut-free, so nearly anybody can get pleasure from it. And in contrast to some keto porridges that end up gloopy or grainy, this one has the right texture — thick, easy, and actually satisfying.
It’s additionally fast to make and retains me full for hours, which makes it good for busy mornings. I often high mine with a drizzle of allulose syrup (the chocolate and pancake syrups are my go-tos), a couple of contemporary berries, and typically even a bit darkish chocolate. Pure consolation in a bowl.
Why You’ll Love This Recipe
- Excessive in protein – Retains you full and energized for hours.
- Good texture – Creamy and hearty, similar to actual oatmeal!
- Allergy-friendly – Naturally nut-free, dairy-free, and egg-free.
- Fast & simple – Prepared in minutes with easy pantry components.
- Nice for meal prep – Combine dry components forward for grab-and-go comfort.
- Customizable – Add berries, chocolate chips, or sugar-free syrup to fit your style.
Substances and Swaps
- Shredded coconut – Toasted briefly for taste and sweetness. For those who’re not nut-free, you too can sprinkle toasted almond or coconut flakes on high simply earlier than serving for further crunch.
- Coconut flour – Helps thicken and offers a creamy consistency.
- Chia seeds – Add pure thickness and fiber.
- Hemp seeds – Present protein, magnesium and wholesome fat.
- Flax meal – Provides a hearty texture and further fiber.
- Collagen powder – Boosts protein with out altering taste. I like Good Keto or Equip (20% off Perfect Keto here | 20% off Equip here). Unflavored is greatest. For those who use flavcored choices, go simple on any sweetener topping.
- Cinnamon – Provides heat and taste; modify to style.
- Almond milk – Use unsweetened almond milk to maintain carbs low. Any unsweetened nut or seed milk will work — I like House of Macadamias nut milk (15% off here). For nut-free, merely use seed milk or gentle coconut milk.
- Elective toppings – Drizzle with RxSugar allulose syrup (20% off here), add contemporary berries, extra cinnamon, or a couple of darkish chocolate chips.
Can I take advantage of dairy milk?
No — even full-fat milk is simply too excessive in carbs to maintain this recipe keto-friendly. For those who’d like to make use of dairy, combine 2 tablespoons of heavy cream with sufficient water to make 3/4 cup (180 ml). This offers you the creamy texture with out the additional carbs.
Can I make this forward for meal prep?
Completely. Combine the dry components in bulk (8× the recipe is an effective quantity). Retailer in a jar and scoop out 1/2 cup per serving. Simply add sizzling milk of alternative, stir, and your oatmeal is prepared in minutes. The dry combination will be stored at room temperature for as much as a month.
What can I take advantage of as a substitute of collagen?
Collagen provides protein with out altering the flavour. For those who don’t have any, simply skip it — the oatmeal will nonetheless work. For further protein, you’ll be able to stir in a scoop of whey, egg white, or plant-based protein powder (modify liquid as wanted).
Is that this keto oatmeal low FODMAP?
Not as written, because it makes use of coconut flour which will be excessive FODMAP in bigger quantities. Shredded coconut will be excessive FODMAP in bigger quantities, however 2 tbsp is inside the low FODMAP serving measurement. To make this recipe extra appropriate for a low FODMAP food regimen, swap the coconut flour with further flax meal or chia seeds. You’ll nonetheless get a thick, creamy texture with out the FODMAP load.
Can I make this keto oatmeal within the microwave?
Sure. Combine the dry components with almond milk (or your milk various) in a microwave-safe bowl. Warmth for 60–90 seconds, stopping midway to stir, till thickened and creamy. Take into account that microwaves range in energy, so chances are you’ll want to regulate the time. If it will get too thick, stir in a splash of additional milk or water earlier than serving. If too runny, let it relaxation for a couple of minutes to let the chia seeds absorb the liquid.
Ideas for Greatest Outcomes
- Toast the coconut – Simply 1–2 minutes in a dry pan makes a giant distinction in taste.
- Stir typically – Hemp, flax, and chia thicken shortly; stirring prevents clumps.
- Regulate thickness – Add extra milk for those who choose a looser, porridge-style texture.
- Add crunch final – If utilizing almond or coconut flakes, sprinkle them on proper earlier than serving so that they keep crisp. Identical applies to chocolate chips (darkish or sugar-free milk/white).
- Meal prep sensible – Combine the dry components forward (x8 works properly) and scoop out 1/2 cup per serving. Add sizzling milk, stir, and it’s prepared in minutes.
Storage Ideas
This high-protein keto oatmeal is greatest loved contemporary, however you too can make it forward. Retailer it in a sealed container within the fridge for as much as 1 day. Reheat gently on the stovetop or within the microwave, including a splash of nut or seed milk if it will get too thick.
You may as well get pleasure from it chilly straight from the fridge. For toppings like allulose syrup, berries, or chocolate chips, add them simply earlier than serving so that they keep contemporary and crunchy.
For those who’d prefer to prep forward, combine the dry components and retailer them at room temperature for as much as a month — then merely measure out 1/2 cup per serving and add sizzling milk of alternative everytime you’re able to make it.
Recipes You Will Love
Love this high-protein oatmeal? Attempt extra of my favourite low-carb porridges and creamy breakfast bowls!
Palms-on General
Allergy data for Excessive-Protein Keto Oatmeal
✔ Gluten free
✔ Dairy free
✔ Egg free
✔ Nut free
✔ Nightshade free
✔ Pork free
✔ Avocado free
✔ Fish free
✔ Shellfish free
✔ Beef free
Dietary values (per serving)
Web carbs4.2 grams
Protein28.2 grams
Fats23 grams
Energy382 kcal
Energy from carbs 5%, protein 34%, fats 61%
Complete carbs17.3 gramsFiber13.1 gramsSugars2 gramsSaturated fats4.4 gramsSodium128 mg(6% RDA)Magnesium184 mg(46% RDA)Potassium611 mg(31% EMR)
Substances (makes 1 serving)
Directions
- Measure out the entire dry components so that they’re able to go.
- Place the shredded coconut in a dry saucepan and toast over medium warmth for 1–2 minutes, stirring typically, till frivolously golden and aromatic. Watch intently, as coconut can burn shortly.
- Add the remaining dry components and pour within the almond milk (or cream + water combination for a dairy possibility — see ideas).
- Stir properly to mix. Cook dinner for two–4 minutes over medium warmth, stirring ceaselessly, till the combination thickens right into a porridge-like consistency.
- Take away from the warmth and switch to a serving bowl. Add any toppings you want — allulose syrup, contemporary berries, a sprinkle of cinnamon, or darkish chocolate chips.
- Get pleasure from sizzling, or refrigerate for as much as 1 day. Reheat gently with a splash of milk if it thickens an excessive amount of, or get pleasure from chilly.
Substances
Directions
- Measure out the entire dry components so that they’re able to go.
- Place the shredded coconut in a dry saucepan and toast over medium warmth for 1–2 minutes, stirring typically, till frivolously golden and aromatic. Watch intently, as coconut can burn shortly.
- Add the remaining dry components and pour within the almond milk (or cream + water combination for a dairy possibility — see ideas).
- Stir properly to mix. Cook dinner for two–4 minutes over medium warmth, stirring ceaselessly, till the combination thickens right into a porridge-like consistency.
- Take away from the warmth and switch to a serving bowl. Add any toppings you want — allulose syrup, contemporary berries, a sprinkle of cinnamon, or dark chocolate chips.
- Get pleasure from sizzling, or refrigerate for as much as 1 day. Reheat gently with a splash of milk if it thickens an excessive amount of, or get pleasure from chilly.
Vitamin (per serving)
Energy382kcal
Web Carbs4.2g
Carbohydrates17.3g
Protein28.2g
Fats23g
Saturated Fats4.4g
Fiber13.1g
Sugar2g
Sodium128mg
Magnesium184mg
Potassium611mg
Detailed dietary breakdown (per serving)
| Complete per serving | |||
| 4.2 g | 28.2 g | 23 g | 382 kcal |
| Almond milk natural (unsweetened) | |||
| 0.7 g | 0.9 g | 2.2 g | 25 kcal |
| Coconut, dried, desiccated, shredded (organic, unsweetened) | |||
| 0.9 g | 2.4 g | 1.5 g | 40 kcal |
| Coconut flour, organic | |||
| 0.9 g | 1.4 g | 1.2 g | 29 kcal |
| Chia seeds | |||
| 0.8 g | 3.2 g | 5.1 g | 82 kcal |
| Hemp seeds, hearts (hulled, natural) | |||
| 0.7 g | 7 g | 10 g | 120 kcal |
| Flax meal (flaxmeal), ground flaxseed | |||
| 0.1 g | 1.3 g | 3 g | 37 kcal |
| Gelatin powder, hydrolyzed (collagen) | |||
| 0 g | 12 g | 0 g | 47 kcal |
| Cinnamon, spices | |||
| 0.2 g | 0 g | 0 g | 2 kcal |
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