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.
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I have an abundance of shredded coconut on hand due to an ordering mix up during the pandemic. Could I use it instead of flakes? Or would the consistency be really off? Any thoughts on adding frozen berries before baking? Too much moisture? Thanks for all your delicious recipes!
Please read the blog post as I discuss what to do in this case.
Truly delicious, thank you
My husband does not like coconut. How strong of a coconut flavor does this dish have.
Not strong at all, but then… I like coconut!
I learned to make the “oatmeal” in large batches and store it in the freezer – 1 cup sliced almonds & 1 Cup flaked coconut = 1 1/3 Cup after processing … this way I don’t have to drag out the food processor every time I need keto oatmeal!
We love all these delicious recipes ! Thank you !!
Nice!
What can I substitute for the collagen peptides? I have gelatin, whey protein isolate, golden flaxseed meal—would any of those work? Or can I just skip it?
Okay, do this… add the protein isolate but also add 1 tbsp of gelatin. That way you get a more filling, higher protein breakfast but the gelatin helps add the same gooier quality.
How long will the keto oatmeal keep. 8 servings would be 8 days for me, will it stay good that long stored of course in a sealed container in the frig?
Thnx
It’s good for about 6 days in the fridge. You can also divvy it up into individual portions and freeze a few of those.
After all that helpful baking dish info, the recipe says “Spread the mixture in the prepared baking pan.”
Oops!
There’s no oops. The first step of the recipe says: “Preheat the oven to 325F and grease a 1 quart glass or ceramic baking dish.” So to then say “prepared baking dish” is perfectly appropriate. 🙂
Oatmeal is always my first thought on cold winter mornings. Found this recipe last year and used it multiple times. With the winter storm arriving overnight when I awoke I immediately thought of this recipe! It is in the oven right now! Yum
Very good alternative to regular oatmeal. I cut the Swerve Brown in half after reading the comments of this being too sweet with 1/2 cup. It is still a bit too sweet for me even with 1/4 cup. Will use less next time. Did not have collagen powder so used pea protein isolate, cut butter to 1/4 cup and both adjustments made for a great recipie!
This recipe is unbelievably delicious and I can’t stand coconut!❤️I had a little trouble baking though, finally removing it from the oven after 40mins. The outer edges were darkened and the center still too jiggly. Carolyn, would you mind sharing the dimensions of your baking dish? I think mine wasn’t shallow enough. Also, what texture should the “oatmeal” flakes be when done? Still crunchy, Al dente, softened? Thank you, I know my next batch will be even better!
Carolyn, I love this recipe and have made it several times. Thank you for sharing it. I froze some fresh blueberries and was wondering if you have ever baked berries in this oatmeal. I’m willing to give it a try but wanted your opinion on whether to thaw the blueberries first or mix them in while they are still frozen. Thanks
I think they’d be great!
OMG looks so good, but there’s no way i could ‘not’ eat the whole thing…
did you use flavored collagen peptides or did you use the unflavored?
I just used unflavored, but flavored works as well. YOu may want to reduce the sweetener as the flavored ones are already sweetened usually.
amazing ???? absolutely amazing
My husband really misses his oatmeal and loves this. But, he only wants it for a day or two, so this recipe makes too much. I do halve it, but I’m wondering if it can be frozen? I searched the notes and full posting and don’t see this addressed. Will this freeze ok? I would assume so and will probably try it. Thanks for all your great recipes!
I have not tried freezing it.
can I use stevia as my sweetener?
It won’t have the same consistency.
What do you think about substituting some or all of the coconut with hemp seeds?