Published: Feb 4, 2021 · Modified: Jul 14, 2024 by Carolyn

Keto Oatmeal

Name: Easy Keto Oatmeal Recipe
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 1 cup flaked coconut (unsweetened); 1 cup sliced almonds; 1/3 cup Swerve Brown; ¼ cup collagen peptides; 1 teaspoon baking powder; ½ teaspoon ground cinnamon; ½ teaspoon salt; ½ cup unsalted butter (melted); ½ cup heavy whipping cream; 1 large egg; 1 teaspoon maple extract (or vanilla)

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Keto oatmeal is the perfect breakfast for chilly mornings! This easy baked “oatmeal” is hearty and delicious, and doesn’t contain a single grain of oats or sugar. Best of all, it has only 2.7g of net carbs per serving!

A serving of baked keto oatmeal on a white plate with berries on top.

So how long do you think it will take someone to freak out over this keto oatmeal recipe, and start yelling at me that oatmeal isn’t keto?

3…. 2…. 1….

Regular oatmeal certainly isn’t keto friendly. So it’s a good thing that this keto oatmeal recipe doesn’t contain a single flake of oats. No, not even the most minuscule amount. As with all of my keto breakfast recipes, this one is completely grain-free, gluten-free, and sugar-free.

And yet it has the perfect oatmeal-like texture and a rich, hearty maple flavor. You have to try it to believe it!

Keto oatmeal baked in a white oval dish.

Why you will love this recipe

Oatmeal by its very definition should contain oats. But oats are quite high in carbs and not something generally recommended on a keto diet.

Still, a warm bowl of oatmeal on a chilly winter morning is hard to beat for comfort food. So I have invented my own way of making a delicious oatmeal substitute that tastes like the real deal.

I use a combination of flaked coconut and sliced almonds, ground to the size of oats. It works like a dream and it’s a trick I’ve used in other recipes as well, most notably my Keto Oatmeal Cookies. Those are a fan favorite!

If this recipe looks a little familiar to some of you, then you probably own a copy of my cookbook, Easy Keto Breakfasts. There are a lot of tasty recipes in that book, but this maple keto oatmeal is one of my favorites. It’s the ultimate breakfast comfort food!

Reader Testimonials

“Oh how I love this oatmeal! I missed oatmeal more than anything when I went keto. Nothing satisfies like a bowl of hot cereal to start the day.” — Annie

“My family LOVES this “oatmeal”. My daughter just informed me that I’m going to have to make it forever now, so don’t lose the recipe! I love your ideas, thanks for sharing them with the rest of us! ❤” — Cathy

“I have made a couple of different versions of Low carb baked oatmeal. This recipe of Carolyn’s is by far the best ever!!! My daughter and granddaughter who don’t follow low carb prefer this over regular oatmeal!” — Lois

Ingredients you need

Top down image of ingredients needed for Keto Oatmeal.

Coconut: Use unsweetened flaked coconut, such as Let’s Do Organic. Shredded coconut doesn’t work as well, since it’s smaller to begin with. If that’s all you can find, don’t process it with the almonds. Simply add it in along with the other dry ingredients.
Almonds: When coarsely ground, sliced almonds have a similar texture to oats. Make sure you aren’t using slivered almonds, as they are much thicker and won’t provide the same consistency.
Brown sugar replacement: I always prefer Swerve Brown, as it tastes the most like real brown sugar. You can also use granulated erythritol and 2 teaspoons of molasses. This will add only 1g carbs per serving.
Collagen: Collagen protein, or collagen peptides, is integral to the consistency of this keto oatmeal. It provides a thicker, gooier consistency. Unfortunately, other protein powders like whey or egg white won’t do the same thing.
Flavoring: I really love maple extract for this baked oatmeal, but you can do other extracts as well. Try vanilla or caramel.
Kitchen staples: Butter, heavy cream, eggs, baking powder, cinnamon, and salt.

Step-by-step directions

4 images showing the steps for making Keto Oatmeal.

1. Make the “oatmeal”: In a food processor, grind the coconut and almonds until they resemble flakes of oatmeal. Transfer to a large bowl.

2. Add the dry ingredients: Whisk in the sweetener, collagen, baking powder, cinnamon, and salt.

3. Stir in the wet ingredients: Add the butter, cream, egg, and maple extract and stir until well combined.

4. Bake the oatmeal: Spread the mixture in a greased 1-quart glass or ceramic baking dish and bake at 325ºF 20 to 25 minutes, until golden brown and the center is mostly set. It should jiggle just slightly when shaken. Remove and let cool 10 minutes before serving.

A spoon scooping Keto Oatmeal out of a white oval dish.

Recipe tips and FAQs

Creating your “oatmeal” out of coconut and almonds is the first step, but there are a few other tricks in this recipe to get that soft, gooey baked oatmeal consistency.

Use a food processor

A food processor is the best way to grind the coconut flakes and sliced almonds because you can pulse it quickly. I find that just 3 or 4 pulses are sufficient. I have tried this in my good blender and it works, but tends to get them too fine very quickly.

Use your favorite sweetener

This is a recipe that should work with just about any sweetener. That said, I’ve only used Swerve Granular and Swerve Brown, but it doesn’t rely on those for texture or consistency so it should work with what you prefer most.

Add the collagen

I know I will be asked for substitutes but I have to say, it’s a pretty critical ingredient. It aids in that gooey, creamy consistency that baked oatmeal should have. You can try other protein powders but I honestly cannot say how well they will work.

The baking dish

An important note here: ceramic and metal bake VERY differently. Metal heats up quickly and cools down quickly. Ceramic (and glass) heat up slowly and hold their heat for quite some time out of the oven.

In this case, you want a glass or ceramic baking dish that holds about 1 quart (4 cups) in volume.

Look for the jiggle

This is a recipe you definitely do not want to over-bake. So look for the jiggle in the center. You will have a beautiful golden brown top and the sides should be set. But if you shake the baking dish, the middle should still jiggle slightly.

A serving of keto oatmeal on a white plate over a brown plaid napkin.

Frequently Asked Questions

Is oatmeal OK for the keto diet?

Real oatmeal, made with oats, is not appropriate for keto diets. A a bowl of cooked oatmeal has 27g of carbs and only 4g of fiber. And most people with diabetes see a significant blood sugar spike from consuming it. So you want to avoid oatmeal on keto and low carb diets.

What can I substitute for oatmeal on a keto diet?

While oats are a big no-no for keto diets, you can enjoy hot cereal that has a similar taste and texture to oatmeal. These are usually made with nuts, coconut, and seeds, and are much lower in carbs and higher in fiber.

How many carbs are in keto oatmeal?

This keto baked oatmeal has 5.2g of carbs and 2.5g of fiber. So each ½ cup serving has 2.7g net carbs.

Cream being poured from a small pitcher over a serving of keto oatmeal.

More delicious keto “oatmeal” recipes

Banner for Easy Keto Breakfasts Cookbook

Easy Keto Oatmeal Recipe

Keto oatmeal is the perfect breakfast for chilly mornings! This easy baked "oatmeal" is hearty and delicious, and doesn't contain a single grain of oats or sugar. Best of all, it has only 2.7g of net carbs per serving!

4.97 from 122 votes

Print Pin Rate

Course: Breakfast

Cuisine: American

Keyword: keto maple oatmeal, keto oatmeal

Prep Time: 10

Cook Time: 25

Total Time: 35

Servings: servings

Calories: 307kcal

Ingredients

1 cup flaked coconut unsweetened
1 cup sliced almonds
⅓ cup Swerve Brown
¼ cup collagen peptides
1 teaspoon baking powder
½ teaspoon ground cinnamon
½ teaspoon salt
½ cup unsalted butter melted
½ cup heavy whipping cream
1 large egg
1 teaspoon maple extract or vanilla

US Customary – Metric

Instructions

Preheat the oven to 325F and grease a 1 quart glass or ceramic baking dish.
In a food processor, grind the coconut and almonds until they resemble flakes of oatmeal. Transfer to a large bowl.
Whisk in the sweetener, collagen, baking powder, cinnamon, and salt. Add the butter, cream, egg, and maple extract and stir until well combined.
Spread the mixture in the prepared baking pan and bake 20 to 25 minutes, until golden brown and the center is mostly set. It should jiggle just slightly when shaken.
Remove and let cool 10 minutes before serving.

Video

Notes

Storage Information: Once baked and cooled, you can store leftovers in the refrigerator for up to 5 days. Individual portion sizes can be wrapped and frozen for up to 6 months. Once thawed, simple warm in microwave for about 30 seconds.

Dairy-Free Option: Replace the butter with ⅓ cup coconut oil. Replace the heavy cream with the same amount of coconut cream. You may need to bake the oatmeal a little longer.

Nutrition Facts

Easy Keto Oatmeal Recipe

Amount Per Serving (1 serving = about ½ cup)

Calories 307 Calories from Fat 242

% Daily Value*

Fat 26.9g41%

Carbohydrates 5.2g2%

Fiber 2.5g10%

Protein 10.3g21%

* Percent Daily Values are based on a 2000 calorie diet.

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Comments

4.97 from 122 votes (10 ratings without comment)

Keto Oatmeal

Why you will love this recipe

Reader Testimonials

Ingredients you need

Step-by-step directions