Disclaimer: While various forms of low-carb dieting have been used for many decades to overcome a range of problems, this article does not recommend that anyone undertake self-treatment or avoidance of prescribed drugs without consulting a physician or qualified healthcare practitioner first.

Oatmeal is a hearty breakfast staple that’s easy to make and totally customizable.

Unfortunately, traditional oatmeal does not work with either a keto diet or a low-carb, high-fat (LCHF) lifestyle because it’s made from oats, which contains upwards of 30 grams of carbs per serving. The average daily carb intake on a keto diet is around 20 grams and no more than 50 grams on a LCHF diet.

The good news is that you can make your own delicious keto oatmeal (a.k.a. “noatmeal”) in just minutes with a few simple ingredients.

WHAT IS IN KETO OATMEAL?

If there are no oats, how is it oatmeal? That’s a great question. The secret is using a combination of three different seeds: hemp, flax and chia. Each offer a variety of nutrients with very low carb counts.

When soaked in liquid, these seeds expand to develop a thick texture that mimics the creaminess of oatmeal. In fact, you don’t even have to heat keto oatmeal; you simply need a liquid to begin the thickening process.

However you choose to make and eat your noatmeal, you can rest assured that you’re getting optimal macros to help keep your body in ketosis.

WHAT ARE THE BENEFITS OF KETO OATMEAL?

Is noatmeal good for you? Yep! Here’s why:

KETO OATMEAL HAS THE RIGHT BALANCE OF MACROS

Let’s start with the basics: macros. The keto diet is all about finding the right balance of macros, or the major nutrient groups that make up your calorie intake. On a keto diet, macro counting is more important than calorie counting because the ratio of fat to carbs to protein affects your body’s ability to remain in ketosis.

Each person has a different ratio of macros depending on their weight, exercise levels and goals, but generally, macro calories consist of:

•       75% fat
•       20% protein
•       5% or less carbohydrates

Noatmeal macros come in around 1 gram of net carbs and over 40 grams of fat, making keto oatmeal an ideal choice.

KETO OATMEAL INGREDIENTS ARE PACKED WITH NUTRIENTS

It’s not all about the macros, though: Keto oatmeal is really good for you. Check out this breakdown:

•       Flax seed meal: Rich in omega-3 fatty acids, lignans and fiber
•       Hemp seeds: Full of protein, potassium, vitamin A, iron, and omega-3 and -6 fatty acids
•       Chia seeds: High in calcium, phosphorus, manganese, fiber and omega-3 fatty acids

Add in a scoop of keto protein powder and you’ve got a complete meal to keep you going through the morning and beyond!

THE ESSENTIAL KETO OATMEAL RECIPE

One of the best parts of keto oatmeal, besides the amazing nutritional value, is how easy it is to prepare. Hot or cold, freshly made or prepared ahead of time, you can’t go wrong with this simple recipe.It’s a great starter—add your own flair!

Ingredients

•   1 cup unsweetened coconut or nut milk (consider the carb count when choosing a milk)
•   1/2 cup hemp seeds
•   1 tbsp chia seeds
•   1 tbsp flax seed meal
•   1 scoop of keto vanilla protein powder (or chocolate)

Instructions

1. Mix all ingredients in a small pot until well combined.
2. Place over low heat and simmer until noatmeal reaches the desired thickness, stirring occasionally.
3. Pour into a small bowl and add your favorite toppings

Serves 1

If you want to make this recipe ahead of time, try overnight noatmeal: Simply add all ingredients to a sealable container, mix well, and place in the fridge overnight. (Add more milk if you like a thinner texture.) You can also make a larger batch by doubling the ingredients.

Customize Your Noatmeal

One of the great things about any oatmeal is how easy it is to add your own ingredients. Looking for some keto oatmeal ideas? Whether you want something a little saltier, sweeter or spicier, here are a few common keto-friendly additions to give your noatmeal some serious flavor.

•       Berries (blueberries, blackberries, raspberries)
•       Cinnamon
•       Coconut cream
•       Coconut flakes
•       Keto-friendly sweeteners: erythritol, monk fruit, stevia
•       Maple extract
•       Nutmeg
•       Nuts
•       Peanut butter
•       Unsweetened chocolate
•       Vanilla extract

Remember to check for hidden sugars in pre-made additions like nut butters and be mindful of portions. Berries are a nice garnish, but too many can affect your carb count. Get creative and have fun!

BOOST YOUR KETO OATMEAL WITH PROTEIN POWDER

You’ve read how amazing keto oatmeal is for you, but there’s a way to make it even better! By adding a scoop of KetoLiving™ LCHF Vanilla or Chocolate Protein Powder you get:

•       Added flavor
•       Healthy fats
•       Probiotics

All this good stuff may help you maintain a healthy keto lifestyle while helping to curb your appetite and destroy sugar cravings.* In combination with keto supplements, you’ve got a recipe for more than just noatmeal–it’s a recipe for keto success!

 

All statements described here have not been evaluated by the Food and Drug Administration. Any products mentioned are not intended to diagnose, treat, cure or prevent any disease.

 

 

Chia is the new kitchen staple, and for good reason: It provides loads of protein and healthy omega-3 fat. The ancient Aztecs knew what they were doing when they used hydrating chia seed as fuel for their athletes and warriors. But now researchers have found a ton of additional upside in this tiny seed, including its use in protein powder.

Ultra-distance runner Wayne Coates, PhD, says that chia “boasts so many benefits and addresses so many health conditions that many people feel it is one of the most beneficial functional foods around.”

According to Coates, author of Chia: The Complete Guide to the Ultimate Superfood (Sterling), in addition to vitamins, minerals and fiber, this seed provides:

Protein—Unlike that found in many other plants, chia’s protein is complete, providing all eight essential amino acids.

Omega-3—Coates says that at four grams in every two tablespoons, chia contains more alpha-linolenic acids, an omega-3 fat, “than any other known plant.” Omega-3s have been tied to lower inflammation levels and greater cardiovascular and brain health.

Antioxidants—Phytonutrients such as quercetin not only give chia seed good shelf life but also helps support the body’s efforts in fighting harmful free radicals.

 

Refreshing Chia

Coates offers a recipe for Chia Fresca: Combine a tablespoon of seeds with about eight ounces of cool water; stir to combine and either drink immediately or let it stand for 10 minutes. Add lemon or lime juice and some sweetener if you want.

 

Chia to the Vegan Rescue

It used to be that figuring out what to use instead of eggs in recipes was one of the vegan baker’s biggest challenges. Not anymore: For each egg, substitute one tablespoon of chia seed mixed with three tablespoons of water, whisked together and allowed to sit for 10 to 15 minutes before use.

What else do you need to know about chia?

No GMOs Here: Chia production doesn’t entail the use of genetic modification, a source of concern for many people.

The Dieter’s Friend: The gel chia forms in water helps fill you up.

It Takes Time: Coates recommends lengthening baking times by 5% when using chia.

Go Low: Omega-3s are more delicate than other fats, so bake with chia at temps of 375° or less, and don’t saute or fry with chia.

Hangover Easer: Chia has developed a reputation for taking the edge off a big night out; try drinking a tablespoon of seed in a glass of water before going to bed and again in the morning.

Breakfast Buddy: Coates suggests adding a tablespoon of chia to oatmeal or to yogurt and fruit, or wrapping chia seed, scrambled eggs, black beans, and salsa in a tortilla for a great meal on-the-go.

Blast from the Past

Among the pastel suits on “Miami Vice” and the gold chains in Mr. T’s chest hair, early-80s TV featured ads for the Chia Pet, the first time most Americans had heard of this plant. Accompanied by a jingle you couldn’t get out of your head, they showed someone soaking an earthenware puppy in water, then slathering on wet chia seed and watching it “magically” grow (with an assist from time-lapse photography). You can still get a Chia Pet (chia.com); the company has branched out to emojis, zombies and licensing deals ranging from “Duck Dynasty” to Hello Kitty. Ch-ch-ch-chia!

 

Chia Gazpacho

“Homemade gazpacho is one of life’s great pleasures,” says Wayne Coates. “This savory recipe uses white chia seed for thickening instead of the more traditional breadcrumbs.”

1 46-oz can or jar of tomato juice

2 cups vegetable or chicken broth

2 cups finely chopped fresh plum tomatoes

1/2 cup finely chopped yellow or red bell pepper

1/2 cup peeled, seeded finely chopped cucumber

1/2 cup finely chopped red or sweet onion

1/4 cup red wine vinegar

1/4 cup white chia seeds

1/3 cup extra-virgin olive oil

1/2 lemon, juice of

1/4 cup minced parsley

1 tsp fresh oregano, minced

2 cloves garlic, minced

salt, black pepper, and hot sauce, to taste

Possible garnishes (optional): chopped parsley or chives, minced red or sweet onion, chopped olives, pepitas

1. In a large bowl, combine all the ingredients except salt, pepper, hot sauce and garnish. Mix thoroughly.
2. Taste and season with salt, pepper and hot sauce.
3. Refrigerate at least two hours before serving. The soup will thicken as the chia seed swells. Serve with garnish, if using.

Serves 8

Reprinted with permission from Chia: The Complete Guide to the Ultimate Superfood © 2012 by Wayne Coates, PhD (Sterling)