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!
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!
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
- 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
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.
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.
Frequently Asked Questions
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.
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.
This keto baked oatmeal has 5.2g of carbs and 2.5g of fiber. So each 1/2 cup serving has 2.7g net carbs.
More delicious keto “oatmeal” recipes
- Carmelitas
- Keto Breakfast Cookies
- Keto Do-si-Dos Cookies
- Butterscotch Oatmeal Bars
- Keto Breakfast Bars
Easy Keto Oatmeal Recipe
Ingredients
- 1 cup (85 g) flaked coconut, unsweetened
- 1 cup (120 g) sliced almonds
- 1/3 cup (60.67 g) Swerve Brown
- ¼ cup (59.15 g) collagen peptides
- 1 teaspoon baking powder
- ½ teaspoon (0.5 teaspoon) ground cinnamon
- ½ teaspoon (0.5 teaspoon) salt
- ½ cup (113.5 g) unsalted butter, melted
- ½ cup (119 g) heavy whipping cream
- 1 large egg
- 1 teaspoon maple extract, or vanilla
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
Nutrition
Nutritional Disclaimer
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.
Free Bonus: Secrets to Keto Baking!
Sign up for your favorite recipes delivered straight to your inbox plus get our FREE bonus: Secrets to Keto Baking!
I made a 2 serving batch. I scaled back every ingredient except the egg, I used the whole thing. I also didn’t have collagen peptides. I assumed it thickened up the texture so I replaced it 1:1 with chia seeds and added a 1/4 teaspoon of xanthan gum. I topped it with a little heavy cream and a tiny bit of Walden farms syrup. Absolutely delish!! Warm & comforting.
I made a chocolate peanut butter version and my daughter loves it! Maybe next I’ll try cranberry white chocolate! Thanks for another great recipe!
I have missed oatmeal for my breakfast since being diagnosed as diabetic. Wow, your Oatmeal recipe is so good. Had to go back for 2nds. Added a little unflavored almond milk to have with this. Yum!
I am so glad to hear it!
Tried this today and it’s so delicious! If I could give it 10 stars, I would!
What brand collagen peptides do YOU use? I’d like to know so I don’t need to wade through all the offerings online. This “oatmeal” looks wonderful and it is oatmeal weather here in Minnesota. 🙂
Mostly I use Perfect Keto. They are pricy but it has very clean ingredients (and their salted caramel is a bit of an obsession, I have some every day!). If you use code ALLDAYIDREAM20 you can get 20% off your entire order.
Hi. Can you use Collagen Hydrolysate instead of the collagen peptides?
Yes, it’s basically the same thing.
Hi Carolyn,
You showed us how to watch for whether a recipe asks for a pan or dish. But then in the actual recipe itself you said put the ‘oatmeal’ in a pan to bake! Didn’t you mean a ceramic dish?
The very first step is where it’s specified and it’s pretty clear on glass/ceramic! 🙂
Any idea if there is a suggestion for a suitable dairy-free stand in for the cream here? Thanks and Happy New Year!
Sure, coconut cream always works.
I was wondering if leftovers can be refrigerated and used the next day? I would be the only one eating this, so with 8 servings it would last a few days. Saw the response where someone cooked it in individual servings, I will try this as well. But also curious if heating it up the next day would work.
Yes yes yes! It’s delicious warmed up and it lasts about 5 days in the fridge.
Is there a substitute for collagen peptides? I have a condition where collagen exacerbates my condition. Thx
There isn’t a good sub. You can skip it, but it may not quite have the same consistency.
Holy cow. This is good. REALLY REALLY GOOD!!! It’s one of those dangerously good recipes that I can easily overeat because I keep going back for more!
Hi there,
Is the collagen peptides required? Can it be substituted with anything?
No subs. You can skip it but the texture won’t be the same.
Due to medical reasons I cannot have collagen. Is there something I can replace with? Thanks!
There are no subs. You can skip it but it won’t be the same.
Can this be made in an instant pot?
I haven’t tried.
Hi, I love this recipe and have made it multiple times. Fantastic breakfast and keeps me full for several hours. I wanted to tell how I fix it now in case someone else wants to try it. Since it makes 8 servings, I mix it up and then fill 8 individual silicone cupcake liners – bakes perfectly and portion control all in one.
Love all of your recipes and videos – I am diabetic and never have to worry about any of your recipes spiking my blood sugar. Keep up the good work – I really appreciate all that you do for us.
Thanks, Cindy!
How long did you bake the “muffins” ? Sounds perfect for portion control!
Just made this for breakfast. I topped mine with a spoonful of the cranberry sauce….it was divine! Both recipes are favorites!