Oatmeal Keto benefits

By Chris Wilkerson

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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 Keto 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 an LCHF diet.

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


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 offers 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 oatmeal, you can rest assured that you’re getting optimal macros to help keep your body in ketosis.


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


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 fewer carbohydrates

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


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!


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!


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


  1. Mix all ingredients in a small pot until well combined.
  2. Place over low heat and simmer until oatmeal 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 oatmeal: 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 Oatmeal

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 oatmeal 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 butter and be mindful of portions. Berries are a nice garnish, but too many can affect your carb count. Get creative and have fun!


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 oatmeal–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.


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


 Keto Oatmeal


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

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