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    Home Β» Keto

    No-Oats Low-Carb Keto Oatmeal

    Published: Sep 19, 2022 Updated: Sep 19, 2022 By: Cassidy Stauffer May contain affiliate links.

    Jump to Recipe Print Recipe

    This No-Oats Keto Oatmeal is super easy to make and tastes so much like traditional oatmeal it will knock your socks off! Plus, it can also be made Paleo, Vegan, and Whole30- friendly!

    overhead shot of keto oatmeal with pecans.
    overhead shot of keto oatmeal with pecans.

    After going paleo and low-carb, oatmeal was something I missed desperately! While I love eating eggs and protein for breakfast, there's just something special about oatmeal.

    This keto oatmeal is warm, comforting, and tastes so much like traditional oatmeal it'll know your socks off! Plus, it can be made Paleo and Whole30-friendly too!

    And if you're looking for more keto breakfast recipes, I think you'll love these pumpkin donuts, no-bake donut holes, pop tarts, and almond flour cinnamon rolls!

    Or you may also like this keto sausage egg casserole from Tasteaholocis and Kimspired DIY's Keto Granola Recipe!

    Jump to:
    • How this recipe came about
    • Frequently asked questions
    • Ingredients
    • πŸ”ͺ Easy instructions
    • Storage
    • Sugar-free sweeteners
    • Add-ins and toppings
    • Variations
    • πŸ’­ Top tips
    • πŸ“– Recipe
    • πŸ’¬ Comments

    How this recipe came about

    Many Paleo And Keto Oatmeal recipes are coconut-based. However, in all the coconut-based oatmeal recipes I tested, the coconut flavor was too strong and it didn't taste like traditional oats to me.

    I decided to go in a different direction.

    While I was rummaging through my pantry trying to figure out what I could use, I ran across a huge bag of pecans. This gave me the idea to try nut-based oatmeal.

    You can't even believe my excitement when I tested it and it tasted remarkably like oats!

    So after some trial and error, I came up with the perfect nut-based no-oats oatmeal. It has a mild, slightly sweet and nutty flavor with a perfect texture.

    It's also high in protein and easy to make for busy mornings.

    keto oatmeal in bowl with nut butter and pecans.
    no oats oatmeal in a bowl with nut butter and pecans.

    Frequently asked questions

    Is oatmeal keto?

    Oats are high in carbs with little fiber and a high glycemic index so are not recommended on a keto diet.

    How many carbs are in oatmeal?

    ΒΌ cup of dry steel cut oats have around 23 net carbs per serving. However, this recipe is made with all low-carb ingredients, coming in at 1 net carb per serving, and tastes remarkably like traditional oatmeal!

    Ingredients

    Here are the easy low-carb oatmeal ingredients:

    • Pecan Halves - Base of the recipe.
    • Whole Chia Seeds - Thickener and adds texture.
    • Whole Flax Seeds - Thickener and adds texture.
    • Non-Dairy Milk - Be sure to use unsweetened, non-dairy milk as traditional milk has more carbs.

    🔪 Easy instructions

    overhead shot of ingredients in jar of blender.
    overhead shot of ingredients in jar of blender.
    1. Combine some pecan halves, chia seeds, flax seeds, and non-dairy milk in a blender. Blend until combined, but not smooth.
    2. Set aside for about 5 minutes to slightly thicken.
    3. Heat on the stove or in the microwave.
    4. Then, add any desired low-carb sweeteners, add-ins (such as fruit, berries, or nut butter), and spices as desired.

    Storage

    close up of oatmeal on spoon.
    close-up of oatmeal on a spoon.
    • Store: This no-oatmeal is best eaten fresh but can be stored in the refrigerator for 1 to 2 days. Just like regular oatmeal, though, it will thicken over time and may need to be thinned with additional non-dairy unsweetened milk.
    • Make Ahead: Premix the pecans, flax, and chia seeds ahead of time. When ready to eat, blend with the non-dairy milk, heat, and enjoy!

    Sugar-free sweeteners

    While any sugar-free sweetener can be used, here are some of my favorites:

    • Besti Maple Syrup - Doesn't have a weird sugar-free aftertaste like other brands
    • Besti Honey - Tastes remarkably like real honey!
    • Xylitol - Has a clean, pure taste. Be careful if you have a pup because it's toxic to dogs!
    • Allulose - Tastes like real sugar! However, it's not quite as sweet as other sweeteners so you may need to add a bit more.
    • Keto Brown Sweeteners - Besti is my preferred brand, but any brand will work well!
    • Monk Fruit/Allulose Blend - Tastes and dissolves like real sugar!

    Feel free to also use an erythritol-based sweetener. However, erythritol can leave a slight cooling-like aftertaste.

    Add-ins and toppings

    There are so many fun low-carb add-ins you can try! Here are some ideas:

    • Cinnamon Roll: Cinnamon, brown sweetener, and cinnamon.
    • Chocolate Peanut Butter: Sugar-free chocolate chips, peanut butter, and sweetener.
    • Maple Pecan: Sweeten with Besti maple syrup and garnish with pecans.
    • Berries & Cream: Top with chopped strawberries (or berries of choice) with around a Tablespoon of heavy cream or coconut cream, sweetener (I like xylitol, allulose, or a monk fruit/allulose blend), and a dash of pure vanilla.
    • Nut Butters: Swirl in some nut butter and sweetener.

    Variations

    This recipe is gluten-free, grain-free, dairy-free, keto, and low-carb. Here are some variations to make it fit more diets:

    • Whole30: Omit the sweetener and simply add spices and fresh fruit. I personally love cinnamon and sliced bananas 😍
    • Paleo: Use a paleo-friendly sweetener such as coconut palm sugar, honey, or pure maple syrup.

    💭 Top tips

    • A high-powered blender isn't needed for this recipe. 1 cup of liquid should be enough for most blenders.
    • The mixture may seem thin at first but should thicken up nicely. After it sets though, you can add more pecans to thick or non-dairy milk to thin.
    • Besides the health benefits, the chia and flax seeds add texture and help thicken up the oatmeal after blending so don't omit them.
    • Feel free to use any preferred paleo or low-carb sweeteners and add-ins.

    If you’ve tried this Low-Carb Keto Oatmeal or any other recipe on the blog please let me know in the comments below!

    Craving more? FOLLOW ME on Pinterest, Instagram, Facebook, YouTube, or E-Mail to find more delicious food!

    πŸ“– Recipe

    overhead shot of keto oatmeal with nut butter and pecans

    No-Oats Low-Carb Keto Oatmeal

    This No-Oats Low-Carb Keto Oatmeal is super easy to make and tastes so much like traditional oatmeal it will knock your socks off!
    4.41 from 10 votes
    Print Pin SaveSaved!
    Add to Meal PlanGo to Collections
    Cuisine: American
    Diet: Dairy-Free, Gluten-Free, grain free, Keto, Low-Carb, Paleo, Vegan, Whole30
    Prep Time: 10 minutes
    Total Time: 10 minutes
    Servings: 3
    CALORIES :273kcal
    CARBS :7g
    FIBER :6g
    Author: Cassidy Stauffer

    Ingredients

    • 1 Cup Pecan Halves
    • 1 Tbsp. Whole Chia Seeds
    • ½ Tbsp. Whole Flax Seeds
    • 1 Cup Non-Dairy Milk

    Optional Toppings And Add-Ins:

    • Spices - (I love this with cinnamon!)
    • Low-Carb Berries
    • Nut Butter
    • Keto Sweetener Of Choice
    • Pure Vanilla
    Prevent your screen from going dark

    Instructions

    • Combine the pecan halves, chia seeds, flax seeds, and non-dairy milk in a blender and process until blended but not smooth. Allow to sit at room temperature for about 5 minutes to slightly thicken.
    • Heat on the stove or in the microwave then add desired sweeteners, toppings, and spices. I like to start with Β½ Tablespoon of sweetener and a dash of pure vanilla, then go from there 👍

    Add Your Own Notes

    Click here to add your own private notes.

    Notes

    • A high-powered blender isn't needed for this recipe. 1 cup of liquid should be enough for most blenders. 
    • The mixture may seem thin at first but should thicken up nicely. After it sets though, you can add more pecans to thicken or non-dairy milk to thin.
    • Besides the health benefits, the chia and flax seeds add texture and help thicken up the oatmeal after blending so don't omit them.
    • Feel free to use any preferred low-carb sweeteners and add-ins. See the post above for my recommendations.

    Nutrition

    Serving: 1/3rd of recipe | Calories: 273kcal | Carbohydrates: 7g | Protein: 4g | Fat: 27g | Saturated Fat: 2g | Sodium: 2mg | Potassium: 175mg | Fiber: 6g | Sugar: 1g | Vitamin A: 18IU | Vitamin C: 1mg | Calcium: 60mg | Iron: 1mg

    NET CARBS = Total Carbs - Fiber

    Nutritional information is approximate and may vary. Sugar alcohols are included in the total carbs and fiber.

    Looking for more information on the keto diet? Check out my

    Keto Resources
    Did You Try This Recipe?Mention @CassidysCraveableCreations so I can take a look!

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    Cassidy is a certified keto and intermittent fasting health coach and a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of her family, she serves up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. She's passionate about creating healthy, allergy-friendly food that's just as good as the original!

    Read More…

    Reader Interactions

    Comments

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      Recipe Rating




    1. Kendall says

      January 27, 2023 at 9:33 pm

      I see the ingredients but not the instructions. Would love to know how to make this, thanks!

      Reply
      • Cassidy says

        January 29, 2023 at 2:02 pm

        An easy way to find it is by going to the very top of the page, then right under the title click "Jump To Recip", then slightly scroll down and you will see the full recipe card with the ingredients and instructions πŸ‘ I hope this helps!

        -Cassidy

        Reply
    2. Lisa says

      March 25, 2022 at 3:21 am

      I was wondering if I could make this like you would overnight oats?

      Reply
      • Cassidy Stauffer says

        March 25, 2022 at 2:23 pm

        Hi Lisa,

        I've never tried making this recipe like overnight oats so I'm just not sure. My only concern is that it may get soggy?? You could try combining everything the night before then blending it in the morning, but again, I'm just not sure. If you try it please come back and let me know how it turned out!

        XO,
        Cassidy

        Reply
    3. Tracey says

      October 03, 2020 at 4:18 pm

      4 stars
      This is absolutely delicious but 4 servings? I get 3 small servings and I’m not even a big eater! Maybe more non dairy milk and more chia/flax to get 4?

      Reply
      • Cassidy Stauffer says

        October 03, 2020 at 9:55 pm

        I actually just made this again this week and was thinking the same thing!!! I plan on updating the serving size this week πŸ™‚ Thanks for the feedback!

        -Cassidy

        Reply
    4. Lilyan says

      July 20, 2020 at 3:06 pm

      If I don’t feel like cleaning my blender can I just stir by hand?

      Reply
      • Cassidy Stauffer says

        July 21, 2020 at 12:58 pm

        Hi Lilyan!

        While you probably *could* stir it by hand, it wouldn't have the texture of oatmeal and it may not thicken up properly - sorry!

        -Cassidy

        Reply
      • Sasha says

        December 03, 2022 at 6:57 pm

        5 stars
        I’ve been looking for an oatmeal alternative because I really enjoy eating it - so thank you so much for taking time to give us this recipe! I have a question, since I’ve haven’t tried flax seeds and chia seeds before, will they cause gas/flatulence? It may seem silly to ask, but I want to know ahead of time lol

        Reply
        • Cassidy says

          December 04, 2022 at 1:15 pm

          Hi Sasha!

          That's not silly at all! Flax seeds and chia seeds don't *typically* cause gas unless they are eaten in large amounts. I hope this helps and you enjoy the recipe!

          XO,
          Cassidy

    5. Sierra says

      May 02, 2020 at 1:43 pm

      I love this and excited to try this recipe!
      I see that it makes 4 servings, how much is a serving exactly? 1 cup?

      Reply
      • Cassidy Stauffer says

        May 02, 2020 at 1:50 pm

        Hi Sierra!

        I forget to measure it - I'm sorry!!! I'm thinking it's somewhere between 3/4 to 1 cup, but without re-making the recipe and measuring I can't tell you for sure. SO sorry!!! I will try to make it again and update it as soon as possible!

        -Cassidy

        Reply
    6. Tiffany says

      April 21, 2020 at 11:23 pm

      Could I use almonds instead of pecans?

      Reply
      • Cassidy Stauffer says

        April 22, 2020 at 5:31 pm

        I don't know for sure because I haven't tried it but I'd imagine it would work fine! It might just very slightly change the flavor ?

        I hope this helps! If you try it come back and let me know how it went!

        -Cassidy

        Reply
    7. A says

      October 21, 2019 at 11:46 pm

      Can you make this and then let it sit overnight in fridge before heating

      Reply
      • Cassidy Stauffer says

        October 22, 2019 at 12:48 pm

        Hi A!
        While I haven't tried it myself, it seems like it should work fine! You may need to thin it out with some non-dairy milk because it may thicken some and the nuts may slightly soften. But it should work! Let me know what you think!

        -Cassidy

        Reply
      • Debbie says

        April 08, 2020 at 7:32 pm

        How wonderful! This is our new fav! I have missed my Oatmeal, being in Keto. This is sooo yum. Thank you for sharing!

        Reply
        • Cassidy Stauffer says

          April 09, 2020 at 12:37 am

          Oh YAY Debbie, I'm so excited you liked it!!!

          -Cassidy

    8. Marie says

      October 22, 2014 at 9:41 pm

      Extremely creative - looking forward to trying it.

      Do you have a recipe for GF bread, with few ingredients, vegan and without zantham gum. Missing bread v much and although I have experimented it is still hit and miss.

      Many thanks for sharing so much.

      Marie

      Reply
    9. Daniela says

      October 19, 2014 at 11:44 am

      Could I use raw milk?

      Reply
      • Cassidy says

        October 19, 2014 at 1:37 pm

        Yes, any kind of milk should work πŸ™‚

        Hope you like it!
        -Cassidy

        Reply
    10. Bob says

      October 10, 2014 at 11:32 am

      Did you soak the nuts first to get rid of the phytic acid? Half a cup of pecans would be a lot of phytic acid.

      Reply
      • Cassidy says

        October 10, 2014 at 1:28 pm

        No, but I probably should have. I'll soak them next time and see how it turns out, but I imagine it would still work just fine πŸ™‚

        -Cassidy

        Reply
    11. Jean says

      October 10, 2014 at 4:57 am

      It looks exactly like oats! Awesome. I gotta try this out!

      Reply
      • Cassidy says

        October 10, 2014 at 1:29 pm

        Thanks Jean, let me know what you think πŸ™‚

        -Cassidy

        Reply
    12. Corinna Hamilton says

      October 09, 2014 at 11:55 pm

      5 stars
      Look up microwave water plant test. Microwaves kill all nutrition. Kinda scary!

      Reply
    13. Regena says

      October 09, 2014 at 11:07 pm

      Your so inventive and it looks so good!

      Reply
      • Cassidy says

        October 10, 2014 at 1:23 pm

        Awe, thanks! It was really good, everyone in the fam liked it πŸ™‚

        -Cassidy

        Reply
    14. Carolyn says

      October 09, 2014 at 10:27 pm

      You read my mind. The days are getting a little cooler. I don't miss pie dough or bread, but I miss oatmeal. Definitely will make this. :>) Thanks!

      Reply
      • Cassidy says

        October 10, 2014 at 1:21 pm

        Thanks Carolyn, let me know what you think πŸ™‚

        -Cassidy

        Reply

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    Hi, I'm Cassidy! I'm a certified keto and intermittent fasting coach and am a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of my family, I serve up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. I'm passionate about creating healthy, allergy-friendly food that's just as good as the original!

    More about me β†’

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