The Ultimate Keto 'No-Oats' Oatmeal (Rich & Low-Carb Seed Porridge)
Discover your new favorite warm breakfast with this incredibly rich and satisfying grain-free porridge! A perfect alternative to traditional oatmeal, this "no-oats" version is power-packed with nutrient-dense seeds, making it exceptionally low in carbohydrates and keto-friendly. It's quick to whip up, wonderfully creamy, and can be customized with your favorite low-glycemic toppings for a delicious and energizing start to your day.
Ingredients
Porridge Base:
- 6 tablespoons 3/8 cup hemp hearts (shelled hemp seeds)
- 3 tablespoons chia seeds
- 3 tablespoons ground flaxseed meal
- 1 ½ teaspoons 1 1/2 teaspoons coconut flour
- 6 tablespoons 3/8 cup unsweetened shredded coconut
Liquid & Flavorings:
- 1 ½ cups 1 1/2 cups full-fat canned coconut milk (for maximum richness) OR unsweetened almond milk (for a lighter option)
- 3 teaspoons 1 tablespoon granulated erythritol, monk fruit sweetener, or other preferred zero-calorie sweetener (adjust to your taste)
- ¾ teaspoon 3/4 teaspoon vanilla extract
- ¾ teaspoon 3/4 teaspoon ground cinnamon
- ¼ teaspoon 1/4 teaspoon ground ginger
- ⅛ teaspoon 1/8 teaspoon ground nutmeg
- 1 pinch of salt optional, enhances flavor
Optional Toppings:
- Fresh berries e.g., raspberries, blueberries, strawberries
- A dollop of unsweetened almond butter peanut butter, or other nut/seed butter
- A sprinkle of chopped walnuts pecans, or pumpkin seeds
- Extra shredded coconut
Instructions
- Combine Dry Ingredients: In a medium-sized saucepan, add the hemp hearts, chia seeds, ground flaxseed meal, coconut flour, and unsweetened shredded coconut. Stir these dry ingredients together well.
- Add Liquid & Sweetener, Then Heat: Pour in your chosen milk (full-fat coconut milk for creaminess or almond milk for a lighter version) and add the granulated sweetener. Whisk everything together until well combined. Place the saucepan over medium heat.
- Cook Until Thickened: Bring the mixture to a gentle simmer, stirring frequently to prevent any sticking at the bottom of the pan, especially as the porridge begins to thicken. Continue to cook for about 5-7 minutes, or until it reaches your desired hot and creamy consistency. The chia and flax seeds will absorb the liquid, naturally thickening the porridge.
- Stir in Aromatics: Once the porridge is heated through and thickened to your liking, remove the saucepan from the heat. Immediately stir in the vanilla extract, ground cinnamon, ground ginger, ground nutmeg, and the pinch of salt (if using). Mix thoroughly to ensure the spices are evenly distributed.
- Serve and Garnish: Ladle the warm "no-oats" oatmeal into bowls. Customize your serving with your favorite low-carb toppings, such as a handful of fresh berries, a spoonful of nut butter, or a sprinkle of crunchy nuts and seeds. Enjoy immediately.
Notes
Sweetener Level: Taste the porridge after cooking and before serving; adjust the sweetness by adding a little more of your chosen sweetener if needed. Liquid sweeteners like stevia drops or liquid allulose can also be used – modify quantities as per their concentration.
Storage Instructions: Any leftover porridge can be stored in an airtight container in the refrigerator for up to 4-5 days.
Reheating: To reheat, gently warm the porridge on the stovetop over low heat or in the microwave. Note that it will thicken considerably upon chilling; you’ll likely want to stir in a tablespoon or two of additional milk (coconut or almond) or water to restore its creamy consistency while reheating. Estimated Nutritional Information (per serving - approx. 1/6th of the recipe): The following estimation is based on using full-fat canned coconut milk and a zero-calorie sweetener. Using unsweetened almond milk will result in significantly lower calorie and fat content.
Storage Instructions: Any leftover porridge can be stored in an airtight container in the refrigerator for up to 4-5 days.
Reheating: To reheat, gently warm the porridge on the stovetop over low heat or in the microwave. Note that it will thicken considerably upon chilling; you’ll likely want to stir in a tablespoon or two of additional milk (coconut or almond) or water to restore its creamy consistency while reheating. Estimated Nutritional Information (per serving - approx. 1/6th of the recipe): The following estimation is based on using full-fat canned coconut milk and a zero-calorie sweetener. Using unsweetened almond milk will result in significantly lower calorie and fat content.
- Calories: Approx. 284 kcal
- Total Fat: Approx. 26.4 g
- Protein: Approx. 6.6 g
- Total Carbohydrates: Approx. 9.7 g
- Dietary Fiber: Approx. 5.9 g
- Total Sugars: Approx. 2.8 g (naturally occurring from ingredients like coconut)
- Net Carbohydrates: Approx. 3.7 g