Can you eat oatmeal on a keto diet? If your goal is to actually get into nutritional ketosis, then probably not.

If you’re following a low-carb ketogenic diet, you may miss warming up to a cozy bowl of oatmeal in the morning. You might be wondering, "What is the lowest carb oatmeal that I can have?" We have some good news for you — while regular oatmeal is high in carbs, “noatmeal“ makes a great stand in for the real thing. 

What Is “noatmeal” (or keto oatmeal)? Noatmeal is a grain-free bowl full of goodness that makes an ideal keto breakfast or snack. It contains much less carbs and much more performance fats than regular oatmeal, thanks to ingredients like seeds and coconut milk, but still gives you all the familiar flavor you’re looking for. 

Thanks to inclusion of Ancient Nutrition Plant Protein powder, our overnight noatmeal recipe also packs a healthy protein punch from sprouted seeds and authentic berry flavor, with no added sugar, gritty texture or bitter aftertaste. 

Can you eat hemp seeds on keto? Yep — and there’s good reason to, since they provide performance fats, fiber and protein, which is exactly why they’re included in this keto porridge recipe.

Nutrition Facts

The following keto oatmeal nutrition facts are for a recipe with unsweetened almond milk. 
  • Serving Size: 1
  • Calories: 377
  • Total Carbohydrates: 18.6g
  • Fiber: 10.8g
  • Sugar: 1.6g 
  • Total Fat: 24g
  • Unsaturated Fat: 19.1g
  • Saturated Fat: 3.3g
  • Protein: 25.8g
  • Cholesterol: 0mg
  • Sodium: 6mg (0% DV*)

*Percentages are based on a diet of 2,000 calories a day.

How to Make Keto Oatmeal (“Noatmeal”)

Meal Type: Breakfast

Diet Type: Gluten-Free, Keto, Paleo, Vegan, Vegetarian

Servings: 1–2

Prep Time: 5 min

Cook Time: 5 min

Total Time: 12 hrs 10 min (overnight)

Ingredients:

  • 1 scoop Plant Protein+ Berry (or Vanilla or Chocolate)
  • 2 tablespoon hemp seeds
  • 2 tablespoons ground flax seeds
  • 1 tablespoon chia seeds
  • 1 cup water or unsweetened dairy-free milk, such as almond or coconut milk
  • dash of cardamom 
  • fruit toppings (optional)

Directions:

  1. Combine protein powder, all the seeds, milk and cardamom in a bowl. 
  2. Allow the oatmeal mixture to sit overnight in your refrigerator.
  3. Noatmeal can be served either cold or warmed up. Top with a small handful of berries, pineapple, banana and/or extra coconut milk if you’d like just before serving. 

Recipe courtesy of Dr. Josh Axe, co-founder of Ancient Nutrition and also author of the best-selling books Keto Diet and The Collagen Diet

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