I’ve been engaged on a sequence of oatmeal recipes, and this high-protein keto oatmeal is the place it began. It’s my base recipe — easy, creamy, and so near actual oatmeal that you simply gained’t miss the oats one bit.
What I like about it’s that it’s utterly dairy-free, egg-free, and might be made nut-free, so nearly anybody can get pleasure from it. And in contrast to some keto porridges that end up gloopy or grainy, this one has the right texture — thick, easy, and actually satisfying.
It’s additionally fast to make and retains me full for hours, which makes it good for busy mornings. I normally high mine with a drizzle of allulose syrup (the chocolate and pancake syrups are my go-tos), a number of contemporary berries, and typically even slightly darkish chocolate. Pure consolation in a bowl.
Why You’ll Love This Recipe
- Excessive in protein – Retains you full and energized for hours.
- Good texture – Creamy and hearty, similar to actual oatmeal!
- Allergy-friendly – Naturally nut-free, dairy-free, and egg-free.
- Fast & simple – Prepared in minutes with easy pantry substances.
- Nice for meal prep – Combine dry substances forward for grab-and-go comfort.
- Customizable – Add berries, chocolate chips, or sugar-free syrup to fit your style.
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Components and Swaps
- Shredded coconut – Toasted briefly for taste and sweetness. If you happen to’re not nut-free, you may also sprinkle toasted almond or coconut flakes on high simply earlier than serving for further crunch.
- Coconut flour – Helps thicken and provides a creamy consistency.
- Chia seeds – Add pure thickness and fiber.
- Hemp seeds – Present protein, magnesium and wholesome fat.
- Flax meal – Provides a hearty texture and further fiber.
- Collagen powder – Boosts protein with out altering taste. I like Good Keto or Equip (20% off Good Keto right here | 20% off Equip right here). Unflavored is finest. If you happen to use flavcored choices, go simple on any sweetener topping.
- Cinnamon – Provides heat and taste; regulate to style.
- Almond milk – Use unsweetened almond milk to maintain carbs low. Any unsweetened nut or seed milk will work — I like Home of Macadamias nut milk (15% off right here). For nut-free, merely use seed milk or mild coconut milk.
- Optionally available toppings – Drizzle with RxSugar allulose syrup (20% off right here)add contemporary berries, extra cinnamon, or a number of darkish chocolate chips.
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Can I take advantage of dairy milk?
No — even full-fat milk is simply too excessive in carbs to maintain this recipe keto-friendly. If you happen to’d like to make use of dairy, combine 2 tablespoons of heavy cream with sufficient water to make 3/4 cup (180 ml). This provides you the creamy texture with out the additional carbs.
Can I make this forward for meal prep?
Completely. Combine the dry substances in bulk (8× the recipe is an efficient quantity). Retailer in a jar and scoop out 1/2 cup per serving. Simply add scorching milk of alternative, stir, and your oatmeal is prepared in minutes. The dry combination might be stored at room temperature for as much as a month.
What can I take advantage of as an alternative of collagen?
Collagen provides protein with out altering the flavour. If you happen to don’t have any, simply skip it — the oatmeal will nonetheless work. For further protein, you possibly can stir in a scoop of whey, egg white, or plant-based protein powder (regulate liquid as wanted).
Is that this keto oatmeal low FODMAP?
Not as written, because it makes use of coconut flour which might be excessive FODMAP in bigger quantities. Shredded coconut might be excessive FODMAP in bigger quantities, however 2 tbsp is inside the low FODMAP serving measurement. To make this recipe extra appropriate for a low FODMAP weight-reduction plan, swap the coconut flour with extra flax meal or chia seeds. You’ll nonetheless get a thick, creamy texture with out the FODMAP load.
Can I make this keto oatmeal within the microwave?
Sure. Combine the dry substances with almond milk (or your milk different) in a microwave-safe bowl. Warmth for 60–90 seconds, stopping midway to stir, till thickened and creamy. Remember the fact that microwaves fluctuate in energy, so chances are you’ll want to regulate the time. If it will get too thick, stir in a splash of additional milk or water earlier than serving. If too runny, let it relaxation for a couple of minutes to let the chia seeds absorb the liquid.
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Ideas for Finest Outcomes
- Toast the coconut – Simply 1–2 minutes in a dry pan makes an enormous distinction in taste.
- Stir typically – Hemp, flax, and chia thicken rapidly; stirring prevents clumps.
- Regulate thickness – Add extra milk in the event you choose a looser, porridge-style texture.
- Add crunch final – If utilizing almond or coconut flakes, sprinkle them on proper earlier than serving so that they keep crisp. Identical applies to chocolate chips (darkish or sugar-free milk/white).
- Meal prep good – Combine the dry substances forward (x8 works properly) and scoop out 1/2 cup per serving. Add scorching milk, stir, and it’s prepared in minutes.
Storage Ideas
This high-protein keto oatmeal is finest loved contemporary, however you may also make it forward. Retailer it in a sealed container within the fridge for as much as 1 day. Reheat gently on the stovetop or within the microwave, including a splash of nut or seed milk if it will get too thick.
You too can get pleasure from it chilly straight from the fridge. For toppings like allulose syrup, berries, or chocolate chips, add them simply earlier than serving so that they keep contemporary and crunchy.
If you happen to’d wish to prep forward, combine the dry substances and retailer them at room temperature for as much as a month — then merely measure out 1/2 cup per serving and add scorching milk of alternative everytime you’re able to make it.
Recipes You Will Love
Love this high-protein oatmeal? Attempt extra of my favourite low-carb porridges and creamy breakfast bowls!
Fingers-on Total
Allergy data for Excessive-Protein Keto Oatmeal
✔ Gluten free
✔ Dairy free
✔ Egg free
✔ Nut free
✔ Nightshade free
✔ Pork free
✔ Avocado free
✔ Fish free
✔ Shellfish free
✔ Beef free
Dietary values (per serving)
Web carbs4.2 grams
Protein28.2 grams
Fats23 grams
Energy382 kcal
Energy from carbs 5%protein 34%fats 61%
Whole carbs17.3 gramsFiber13.1 gramsSugars2 gramsSaturated fats4.4 gramsSodium128 mg(6% RDA)Magnesium184 mg(46% RDA)Potassium611 mg(31% EMR)
Components (makes 1 serving)
Directions
- Measure out all the dry substances so that they’re able to go.
- Place the shredded coconut in a dry saucepan and toast over medium warmth for 1–2 minutes, stirring typically, till evenly golden and aromatic. Watch carefully, as coconut can burn rapidly.
- Add the remaining dry substances and pour within the almond milk (or cream + water combination for a dairy possibility — see ideas).
- Stir properly to mix. Prepare dinner for two–4 minutes over medium warmth, stirring ceaselessly, till the combination thickens right into a porridge-like consistency.
- Take away from the warmth and switch to a serving bowl. Add any toppings you want — allulose syrup, contemporary berries, a sprinkle of cinnamon, or darkish chocolate chips.
- Get pleasure from scorching, or refrigerate for as much as 1 day. Reheat gently with a splash of milk if it thickens an excessive amount of, or get pleasure from chilly.
Components
Directions
- Measure out all the dry substances so that they’re able to go.
- Place the shredded coconut in a dry saucepan and toast over medium warmth for 1–2 minutes, stirring typically, till evenly golden and aromatic. Watch carefully, as coconut can burn rapidly.
- Add the remaining dry substances and pour within the almond milk (or cream + water combination for a dairy possibility — see ideas).
- Stir properly to mix. Prepare dinner for two–4 minutes over medium warmth, stirring ceaselessly, till the combination thickens right into a porridge-like consistency.
- Take away from the warmth and switch to a serving bowl. Add any toppings you want — allulose syrup, contemporary berries, a sprinkle of cinnamon, or darkish chocolate chips.
- Get pleasure from scorching, or refrigerate for as much as 1 day. Reheat gently with a splash of milk if it thickens an excessive amount of, or get pleasure from chilly.
Vitamin (per serving)
Energy382kcal
Web Carbs4.2g
Carbohydrates17.3g
Protein28.2g
Fats23g
Saturated Fats4.4g
Fiber13.1g
Sugar2g
Sodium128mg
Magnesium184mg
Potassium611mg
Detailed dietary breakdown (per serving)
| Whole per serving | |||
| 4.2 g | 28.2 g | 23 g | 382 kcal |
| Almond milk pure (unsweetened) | |||
| 0.7 g | 0.9 g | 2.2 g | 25 kcal |
| Coconut, dried, desiccated, shredded (natural, unsweetened) | |||
| 0.9 g | 2.4 g | 1.5 g | 40 kcal |
| Coconut flour, natural | |||
| 0.9 g | 1.4 g | 1.2 g | 29 kcal |
| Chia seeds | |||
| 0.8 g | 3.2 g | 5.1 g | 82 kcal |
| Hemp seeds, hearts (hulled, pure) | |||
| 0.7 g | 7 g | 10 g | 120 kcal |
| Flax meal (flaxmeal), floor flaxseed | |||
| 0.1 g | 1.3 g | 3 g | 37 kcal |
| Gelatin powder, hydrolyzed (collagen) | |||
| 0 g | 12 g | 0 g | 47 kcal |
| Cinnamon, spices | |||
| 0.2 g | 0 g | 0 g | 2 kcal |
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