Published: Updated: By: Cassidy Stauffer May earn from affiliate links.
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This No-Oats Keto Oatmeal is super easy to make and tastes so much like traditional oatmeal it will knock your socks off! Plus, it can also be made Paleo, Vegan, and Whole30- friendly!
After going paleo and low-carb, oatmeal was something I missed desperately! While I love eating eggs and protein for breakfast, there's just something special about oatmeal.
This keto oatmeal is warm, comforting, and tastes so much like traditional oatmeal it'll know your socks off! Plus, it can be made Paleo and Whole30-friendly too!
And if you're looking for more keto breakfast recipes, I think you'll love these pumpkin donuts, no-bake donut holes, pop tarts, and almond flour cinnamon rolls!
Or you may also like this keto sausage egg casserole from Tasteaholocis and Kimspired DIY's Keto Granola Recipe!
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How this recipe came about
Many Paleo And Keto Oatmeal recipes are coconut-based. However, in all the coconut-based oatmeal recipes I tested, the coconut flavor was too strong and it didn't taste like traditional oats to me.
I decided to go in a different direction.
While I was rummaging through my pantry trying to figure out what I could use, I ran across a huge bag of pecans. This gave me the idea to try nut-based oatmeal.
You can't even believe my excitement when I tested it and it tasted remarkably like oats!
So after some trial and error, I came up with the perfect nut-based no-oats oatmeal. It has a mild, slightly sweet and nutty flavor with a perfect texture.
It's also high in protein and easy to make for busy mornings.
Frequently asked questions
Is oatmeal keto?
Oats are high in carbs with little fiber and a high glycemic index so are not recommended on a keto diet.
How many carbs are in oatmeal?
¼ cup of dry steel cut oats have around 23 net carbs per serving. However, this recipe is made with all low-carb ingredients, coming in at 1 net carb per serving, and tastes remarkably like traditional oatmeal!
Ingredients
Here are the easy low-carb oatmeal ingredients:
- Pecan Halves - Base of the recipe.
- Whole Chia Seeds - Thickener and adds texture.
- Whole Flax Seeds - Thickener and adds texture.
- Non-Dairy Milk - Be sure to use unsweetened, non-dairy milk as traditional milk has more carbs.
🔪 Easy instructions
- Combine some pecan halves, chia seeds, flax seeds, and non-dairy milk in a blender. Blend until combined, but not smooth.
- Set aside for about 5 minutes to slightly thicken.
- Heat on the stove or in the microwave.
- Then, add any desired low-carb sweeteners, add-ins (such as fruit, berries, or nut butter), and spices as desired.
Storage
- Store: This no-oatmeal is best eaten fresh but can be stored in the refrigerator for 1 to 2 days. Just like regular oatmeal, though, it will thicken over time and may need to be thinned with additional non-dairy unsweetened milk.
- Make Ahead: Premix the pecans, flax, and chia seeds ahead of time. When ready to eat, blend with the non-dairy milk, heat, and enjoy!
Sugar-free sweeteners
While any sugar-free sweetener can be used, here are some of my favorites:
- Besti Maple Syrup - Doesn't have a weird sugar-free aftertaste like other brands
- Besti Honey - Tastes remarkably like real honey!
- Xylitol - Has a clean, pure taste. Be careful if you have a pup because it's toxic to dogs!
- Allulose - Tastes like real sugar! However, it's not quite as sweet as other sweeteners so you may need to add a bit more.
- Keto Brown Sweeteners - Besti is my preferred brand, but any brand will work well!
- Monk Fruit/Allulose Blend - Tastes and dissolves like real sugar!
Feel free to also use an erythritol-based sweetener. However, erythritol can leave a slight cooling-like aftertaste.
Add-ins and toppings
There are so many fun low-carb add-ins you can try! Here are some ideas:
- Cinnamon Roll: Cinnamon, brown sweetener, and cinnamon.
- Chocolate Peanut Butter: Sugar-free chocolate chips, peanut butter, and sweetener.
- Maple Pecan: Sweeten with Besti maple syrup and garnish with pecans.
- Berries & Cream: Top with chopped berries or sugar-free keto raspberry sauce with around a Tablespoon of heavy cream or coconut cream, sweetener (I like xylitol, allulose, or a monk fruit/allulose blend), and a dash of pure vanilla.
- Nut Butter: Swirl in some nut butter and sweetener.
Variations
This recipe is gluten-free, grain-free, dairy-free, keto, and low-carb. Here are some variations to make it fit more diets:
- Whole30: Omit the sweetener and simply add spices and fresh fruit. I personally love cinnamon and sliced bananas 😍
- Paleo: Use a paleo-friendly sweetener such as coconut palm sugar, honey, or pure maple syrup.
💭 Top tips
- A high-powered blender isn't needed for this recipe. 1 cup of liquid should be enough for most blenders.
- The mixture may seem thin at first but should thicken up nicely. After it sets though, you can add more pecans to thick or non-dairy milk to thin.
- Besides the health benefits, the chia and flax seeds add texture and help thicken up the oatmeal after blending so don't omit them.
- Feel free to use any preferred paleo or low-carb sweeteners and add-ins.
If you’ve tried this Low-Carb Keto Oatmeal or any other recipe on the blog please let me know in the comments below!
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📖 Recipe
This No-Oats Low-Carb Keto Oatmeal is super easy to make and tastes so much like traditional oatmeal it will knock your socks off!
4.65 from 17 votes
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Cuisine: American
Diet: Dairy-Free, Gluten-Free, grain free, Keto, Low-Carb, Paleo, Vegan, Whole30
Prep Time: 10 minutes minutes
Total Time: 10 minutes minutes
Servings: 3
CALORIES :273kcal
CARBS :7g
FIBER :6g
Author: Cassidy Stauffer
Ingredients
- 1 Cup Pecan Halves
- 1 Tbsp. Whole Chia Seeds
- ½ Tbsp. Whole Flax Seeds
- 1 Cup Non-Dairy Milk
Optional Toppings And Add-Ins:
- Spices - (I love this with cinnamon!)
- Low-Carb Berries
- Nut Butter
- Keto Sweetener Of Choice
- Pure Vanilla
Instructions
Combine the pecan halves, chia seeds, flax seeds, and non-dairy milk in a blender and process until blended but not smooth. Allow to sit at room temperature for about 5 minutes to slightly thicken.
Heat on the stove or in the microwave then add desired sweeteners, toppings, and spices. I like to start with ½ Tablespoon of sweetener and a dash of pure vanilla, then go from there 👍
Add Your Own Notes
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Notes
- A high-powered blender isn't needed for this recipe. 1 cup of liquid should be enough for most blenders.
- The mixture may seem thin at first but should thicken up nicely. After it sets though, you can add more pecans to thicken or non-dairy milk to thin.
- Besides the health benefits, the chia and flax seeds add texture and help thicken up the oatmeal after blending so don't omit them.
- Feel free to use any preferred low-carb sweeteners and add-ins. See the post above for my recommendations.
Nutrition
Serving: 1/3rd of recipe | Calories: 273kcal | Carbohydrates: 7g | Protein: 4g | Fat: 27g | Saturated Fat: 2g | Sodium: 2mg | Potassium: 175mg | Fiber: 6g | Sugar: 1g | Vitamin A: 18IU | Vitamin C: 1mg | Calcium: 60mg | Iron: 1mg
NET CARBS = Total Carbs - Fiber - Allulose - Xylitol
Nutritional information is approximate and may vary. Sugar alcohols, xylitol, and allulose are included in the total carbs and fiber.
Looking for more information on the keto diet? Check out my
Keto Resources
Did You Try This Recipe?Mention @CassidysCraveableCreations so I can take a look!
More Gluten Free Keto Recipes
- Easy Weeknight Low-Carb Green Bean Casserole
- Patreon: Keto Sheet Pan Kielbasa With Veggies
- Keto Banana Smoothie
- Patreon: Keto Chocolate Smoothie
Cassidy is a certified keto and intermittent fasting health coach and a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of her family, she serves up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. She's passionate about creating healthy, allergy-friendly food that's just as good as the original!
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Reader Interactions
Comments
Virginia Fuller says
Thank you so much!! Best porridge alternative I've tried. I used almond milk with some coconut cream for the liquid and also a small pinch of salt - so yummy and creamy!
For my Mum (whom I take care of)I used ground chia, flax and very finely chopped walnuts in place of Pecans (Pecans too expensive in Australia) as she doesn't like "lumps"Reply
Heidi says
Amazing!Reply
Cassidy says
Thank you!! I'm so happy you like it ☺️
XO,
CassidyReply
Chchchchia says
I made a similar recipe. I used pecan flour, chia, flax, almond milk and coconut milk. It was so good. Unfortunately, I couldn't leave the bathroom for 2 days and delivered a whole litter of chia pets. Fiber overdose? Idk but I am afraid to try it again.
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Kelley says
I love this!! It was delicious!!
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Cassidy says
Oh, THANK YOU!! I'm so happy you liked it 😀
XO,
CassidyReply
Kendall says
I see the ingredients but not the instructions. Would love to know how to make this, thanks!
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Cassidy says
An easy way to find it is by going to the very top of the page, then right under the title click "Jump To Recipe", then slightly scroll down and you will see the full recipe card with the ingredients and instructions 👍 I hope this helps!
-Cassidy
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Lisa says
I was wondering if I could make this like you would overnight oats?
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Cassidy Stauffer says
Hi Lisa,
I've never tried making this recipe like overnight oats so I'm just not sure. My only concern is that it may get soggy?? You could try combining everything the night before then blending it in the morning, but again, I'm just not sure. If you try it please come back and let me know how it turned out!
XO,
CassidyReply
Lilyan says
If I don’t feel like cleaning my blender can I just stir by hand?
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Cassidy Stauffer says
Hi Lilyan!
While you probably *could* stir it by hand, it wouldn't have the texture of oatmeal and it may not thicken up properly - sorry!
-Cassidy
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Sasha says
I’ve been looking for an oatmeal alternative because I really enjoy eating it - so thank you so much for taking time to give us this recipe! I have a question, since I’ve haven’t tried flax seeds and chia seeds before, will they cause gas/flatulence? It may seem silly to ask, but I want to know ahead of time lolReply
Cassidy says
Hi Sasha!
That's not silly at all! Flax seeds and chia seeds don't *typically* cause gas unless they are eaten in large amounts. I hope this helps and you enjoy the recipe!
XO,
Cassidy
Tiffany says
Could I use almonds instead of pecans?
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Cassidy Stauffer says
I don't know for sure because I haven't tried it but I'd imagine it would work fine! It might just very slightly change the flavor ?
I hope this helps! If you try it come back and let me know how it went!
-Cassidy
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A says
Can you make this and then let it sit overnight in fridge before heating
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Cassidy Stauffer says
Hi A!
While I haven't tried it myself, it seems like it should work fine! You may need to thin it out with some non-dairy milk because it may thicken some and the nuts may slightly soften. But it should work! Let me know what you think!-Cassidy
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Debbie says
How wonderful! This is our new fav! I have missed my Oatmeal, being in Keto. This is sooo yum. Thank you for sharing!
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Cassidy Stauffer says
Oh YAY Debbie, I'm so excited you liked it!!!
-Cassidy
Marie says
Extremely creative - looking forward to trying it.
Do you have a recipe for GF bread, with few ingredients, vegan and without zantham gum. Missing bread v much and although I have experimented it is still hit and miss.
Many thanks for sharing so much.
Marie
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Daniela says
Could I use raw milk?
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Cassidy says
Yes, any kind of milk should work 🙂
Hope you like it!
-CassidyReply
Bob says
Did you soak the nuts first to get rid of the phytic acid? Half a cup of pecans would be a lot of phytic acid.
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Cassidy says
No, but I probably should have. I'll soak them next time and see how it turns out, but I imagine it would still work just fine 🙂
-Cassidy
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Jean says
It looks exactly like oats! Awesome. I gotta try this out!
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Cassidy says
Thanks Jean, let me know what you think 🙂
-Cassidy
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Corinna Hamilton says
Look up microwave water plant test. Microwaves kill all nutrition. Kinda scary!Reply
Regena says
Your so inventive and it looks so good!
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Cassidy says
Awe, thanks! It was really good, everyone in the fam liked it 🙂
-Cassidy
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Carolyn says
You read my mind. The days are getting a little cooler. I don't miss pie dough or bread, but I miss oatmeal. Definitely will make this. :>) Thanks!
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Cassidy says
Thanks Carolyn, let me know what you think 🙂
-Cassidy
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