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Noatmeal for Breakfast: Keto Oatmeal

Bacon and eggs are undoubtedly the quintessential keto breakfast staple, but let’s be real here: sometimes you just get tired of them.  At least, I do.  And you guys know that – that’s why I’ve got recipes on here for yogurt bowls, pancakes, waffles, and breakfast burritos.  Don’t get me wrong, I love #BAE, but sometimes I get a hankerin’ for something different.  Lately, I guess because it’s been really frigid and wintry down here in the South, I’ve been craving big bowls of oatmeal.  I used to be the oatmeal queen pre-keto.  I’d make “whipped banana oats” that I’d top with peanut butter and they’d satiate me for hours.  My husband loved my bowls of oatmeal.  They were things of legend.  I’d heard you could make a fake sort of oatmeal that was keto-friendly… a “noatmeal,” if you will, containing no oats but having a similar flavor and consistency.

Guess what?  You can!


“Noatmeal” isn’t quite the same as oatmeal, but it does have the same stick-to-it-ness that characterized that hot breakfast cereal for me.  I can eat a bowl and still be satisfied for hours.  The reason is the combination of fats. Noatmeal is composed of chia seeds and flax meal and whatever the hell else you want to include in it.  Both chia and flax are fatty and pack a wallop of protein and fiber, the holy trinity of satiation.Not to mention that because of its incredible fiber, I have had some of the best poops of my life. Man oh man, if you have ever had bowel issues on keto, whip you up a bowl of noatmeal and bid them farewell.  This thing is like a little serving of gastric miracle.

So anyways, when researching noatmeal, I scavenged around on the interwebs and found a ton of different recipes, varying in complexity and length.  You guys know me – I like it simple.  I played around for a bit, and here’s what I came up with for a basic recipe:



  • Chia seeds
  • Flax meal (you cannot use whole flax; it must be ground)
  • Milk-like substance of your choosing
  • Sweetener of your choosing

The key to mixing up noatmeal is in the ratio.  I’ve found that I prefer a 1:2 ratio, of flax+chia:milk (sweetener to taste).  Typically, a normal serving for me is 2T flax, 2T chia (which equals 1/4c dry ingredients) and 1/2c carbmaster milk.  I then add a splash of Torani sugar free syrup – just under a tablespoon, to taste.  I actually keep a ziploc baggie of equal parts flax meal and chia seeds premixed in the cupboard so I can just scoop out 1/4c in the evenings when I prep my breakfast for the next day.

Which brings me to my next point…



To eat immediately, use the stovetop method:

  1. Combine all ingredients in a pot on the stove over medium heat.
  2. Bring to a boil, stirring frequently.
  3. Concoction will rapidly congeal.
  4. Remove from heat, add toppings, enjoy.

For overnight prep, do the following:

  1. Combine all ingredients in a sealed, microwave-safe container.
  2. Stick it in the fridge.
  3. In the morning, pop it in the microwave for approximately one minute.
  4. Add toppings and enjoy.

Optional Toppings

As you can see, I’ve been a bit of a traditionalist.  It’s winter and I’m eating my noatmeal like oatmeal, with either extra Carbmaster milk or cream poured on top and a pat of butter.  I’ve been flavoring it with French Vanilla Torani, so my bowls have been a creamy mass of warm deliciousness.  But there are all sorts of combinations you can try!  Here are some that are on my agenda:

  • French Vanilla Torani, coconut butter
  • Raspberry Torani, fresh raspberries
  • French Vanilla Torani, fresh strawberries
  • peanut butter, S’Mores Torani, a few sugar free dark chocolate chips
  • brown sugar Splenda (or Brown Sugar and Cinnamon Torani), sprinkle of cinnamon, pecans
  • Pumpkin Spice Torani, spoonful of pumpkin puree, pecans

I may be a bit of a Torani fangirl, with all of those flavors in stock, but you can always use whatever sweetener you have on hand (I know a lot of people prefer stevia and erythritol – knock yourselves out!).  You can add extracts in that case if you’d like to add in additional flavor!


Here’s where I normally link in a picture of my MyFitnessPal recipe that shows the nutritional breakdown.  I’m not going to do that for this recipe.  Why?  Because there are so many variables, and I’m not talking about just your toppings.  For instance, I use Krogers brand Carbmaster milk.  I know a lot of people who come to this site don’t have access to a Krogers.  They may elect to use almond milk, or coconut milk, or soy milk, or whatever.  I’m not a big fan of almond milk, so I prefer the Carbmaster.  Whatever works!  All of those are cool!  But they do have different nutritional values.  I will say, however, that my typical bowl breaks down to just under 300cal, 4g net carbs, 15g fat, 20g protein, and 14g fiber.


As always, if you enjoyed this recipe, would you pretty please consider liking my Facebook page?  You could also follow me on Instagram.  And I love comments here – let me know how you like a recipe, and/or how you tweak it to make it your own!

(As a disclaimer, the product links are linked to my Amazon Affiliate account.  I’ve never used this before but I’m going to give it a shot and see how well it works.  In theory, I should get a small kickback if you purchase the product through that link.  Product costs are not increased for you, just Amazon gives me a tiny percent of the profit for sending you their way.  Maybe I’ll get rich and can retire from this life of crime.)


  1. I’ve seen a similar recipe but it is 1.1.1. cream = Tablespoon of golden flaxseed, black chia seed, coconut flakes, and cream. Absolutely delicious.

    • Have you tried that recipe? I’m intrigued. Do the coconut flakes soften? I really like the flavor of coconut, but I hate the texture of it, so I think if you could tell there were flakes in there that it would bother me! Coconut cream, though, that would make a good milk for this…

  2. This looks really good and I am excited to try it in the morning. I am about 5 weeks into keto and I LOVE IT! I am having a few hiccups and am hoping for some feedback. All artificial sweeteners are migraine triggers for me so everything is very bland and sometimes I just need something sweet… what can I use instead? I have tried coconut sugar and like it but am not sure if it’s actually keto friendly or if it’s not how much / often can I use it as a better cheat? I have also recently developed an avacado allergy and now am having trouble getting my daily fat ratios high enough. My doctor recommended coconut oil of course but I haven’t found a way that I like it yet… help! Sorry for the lengthy comment!

    • Have you tried stevia? It’s supposed to be all natural.

      Other than that, I sadly don’t know of any other sweetener to recommend :( I’m pretty sure coconut sugar is real sugar with real carbs, but if that’s all you can use, just track it and use it very sparingly!!

    • Have you tried making coconut oil fat bombs? I made peppermint flavored ones and coconut ones and really like them. They are super low carb (roughly .3 carbs each) and are sweet. I eat them to get my healthy fats and get my sweet fix. Sometimes I drop the peppermint ones in my coffee and add a little heavy cream and it’s like a peppermint mocha.

      I use stevia for my sweetener currently and it is ok in small portions. Remember to 1/2 the amount when subbing for sugar because it’s sweeter, it can taste bitter if using too much. I ordered swerve recently and have heard great things about it, just haven’t tried it yet. Our Walmart carries (after me ordering it site to store several times) sugar free honey (weird, right?!) it taste just like honey in/on things to me! It’s cheap, like $2 a bottle, so you might try that also.

      • I have a pretty popular recipe for Peanut Butter Cup fat bombs that have a coconut oil base – I love them, but I haven’t eaten them in awhile because I haven’t felt the need!

        I’m allergic to Stevia, so that’s a no go for me!

    • @danielle I use monk fruit for all sugar substitute. It cooks bakes and acts just like normal white Sugar. No calories!!!

  3. I ran across this recipe on Pinterest (of course!) and I was quite skeptical because it sounded a little to…. healthy… a lot of recipes I try are recipes of people that have been eating no sugar for years and years and it’s morphed their taste buds where the things they think are delicious, well.. aren’t! I made this last night, put in the fridge for in the morning, and followed your directions. I added 1 tablespoon of sugar free almond flavor (because everything is better with almond flavor!), butter, a small squirt of sugar free maple syrup, and a tablespoon of cream, and more butter…. it was delicious!! I was honestly very surprised….. I’m eating it again for lunch.. possibly dinner, for sure breakfast! I used to eat overnight steel cut oats every morning and loved how easy it was and now I can have it again!! Yay! Thank you for this awesome recipe!

  4. I have missed oatmeal since starting the lchf diet. I like this idea however I don’t put any flavorings in or sweeteners. I just use whole milk and some unsalted butter and pop it into the microwave. This morning however I tried it with adding equal amount of hemp hearts. All I can say is…AMAZING! Super creamy and a lot closer to an oatmeal consistency.

  5. Hey, girl! Thanks for this fabulous recipe! Deliciously satisfying and it got things rolling along, if you know what I mean! I am now following you on Pinterest and facebook. Thanks again!

  6. Can not wait to try. I just started the keto diet and wanted some different ideas for breakfast. I am wondering if peanut butter powder would be good to add. It has low carbs. I am gonna try

  7. I eat it with cinnamon and a little bit of vanilla. I then put a scant amount of honey in it. It’s like tapioca but better. LOVE it

    • Glad you like it! I’m not a fan of tapioca… but it’s interesting to know the noatmeal can also simulate that!

  8. What’s the point of lactose free non fat milk? You can’t be keto queen and drink that crap :) switch to almond coconut milk by that point

    • “keto queen,” lol

      I’m actually not really a fan of almond milk. I tried many different brands before I found the Carbmaster Kroger line, and they all tasted inexplicably gritty or watery to me. Coconut milk isn’t as bad, but it’s way too high calorie. I try to stick between 1200-1500 cal a day. The Carbmaster milk is just 60 cal a cup, and 11g of protein… and most importantly to me, it tastes like actual milk! I love the stuff. Their chocolate version is really great as a dessert, too.

  9. Is the flax ground or whole?

  10. Can I make this ahead of time? Like can I make a big batch sunday for the whole week?

    • I would only make it nightly. The longer it sets, the more the chia seeds are going to gel, and you’ll have a clumpy, gummy mess on your hands!

    • Maybe you could put together the dry ingredients and then just add the milk in the morning. That’s how I do the muffins I love. When I want one, then I just have to melt butter in the microwave, stir in an egg, and then take a serving of the dry ingredients and stir it all together before cooking.

  11. I have been making this for a few weeks. I eat it cold and use unsweetened vanilla almond mik and trivia. This week I started adding 0.25 c of blueberries. Quick easy take to work breakfast.

  12. You said you use a 1:1:2 ratio of flax, chia & milk but also stated you used 2T flax, 2T chia and .5c (8T) milk. Shouldn’t it be a 1:1:4 ratio then? I’m guessing following your specific measurements is the safe but, because I can’t wait to try this!

  13. I’ve been hardcore Paleo since early November and really happy with what it’s done for my gut and body, but do get tired of BAE breakfast as well. I’m eager to try this recipe, but I would probably opt for real maple syrup to sweeten or coconut palm sugar. I’m also lucky to have access to raw milk from a friend so will try it with that. Those who like adding peanut butter could try subbing almond butter. Will check back in after trying it.

  14. Made this for breakfast and I loved it!

  15. Made this for lunch today, and linked to this post on FB. YUM! I used almond milk today. Will try it with dairy milk another day. And I did it on the stove and used sf maple syrup.

    1 1/2 cup ground flax seed & a cup and 1/2 chia seeds and measure a 1/4 cup serving

  17. Will this still be as good if I use whole flaxseed?

  18. I’m not crazy about the texture of chia seeds. Would it be ok to grind them up first?

  19. How long do you cook it?

  20. I didn’t think this would be all that great to be honest, but wanted to switch up breakfast from the usual eggs, so figured I’d try it, especially because I’ve had a Costco-sized bag of chia seeds barely used the last 2 years. I made mine with unsweetened vanilla almond milk and added cinnamon which made our house smell like heaven. I used some monk fruit sweetener and a little SF syrup, and a big dollup of butter. Holy yum! My hubby liked it too. My 7yo ate some, but was a little picky. Oh well, mostly a win! I might mix up some dry mix so it’s quick to do for a future meal by just adding some milk.

  21. I want to use Psyllium Husk powder instead of flax? Has anyone tried this?

  22. Just tried this for the first time this morning! LOVE IT! I can have hot cereal again for breakfast. Thank you so much. I made mine with 1/2 and 1/2 and used Stevia brown sugar. it was amazing!

  23. Made this tonight for dinner, it was delicious!! Thank you for sharing… I used along milk, coconut milk, Madagascar vanilla, a bit of tubino sugar, cardamom, pumpkin pie spice and frozen cherries I made a double batch and will eat the rest for breakfast with chopped apples and walnuts

  24. I’m so glad I found your recipe. I’m new to keto, just started this week and already, I needed something besides bacon and eggs.
    I am really, really, genuinely surprised that I enjoyed it. I don’t have a low carb milk substitute, so I used heavy cream and about a tsp of Erythritol. It turned out very tasty. My tummy needed the extra benefit of this recipe as well.
    Thank you for sharing!

    • Oh yeah, it looks absolutely disgusting, doesn’t it? LOL! But definitely tastes better than it looks. Glad the noatmeal worked out for you!!

  25. I really love this! I’ve missed oatmeal. Thanks

  26. I’m in Canada where do I find Carb master Kroger…..also I thought bananas were not allowed on Keto

    • Bananas are definitely not low carb friendly. I used to eat them before I went low carb. I don’t think there are Krogers in Canada, so you’re probably out of luck when it comes to Carbmaster products. You could always use heavy cream thinned with water, or almond milk instead!

  27. Loved it! Used heavy cream this time, but, plan to use almond milk next time. HC is just too thick.

    • Another option could be to thin the heavy cream with water, if you don’t have almond milk handy! (I just really dislike almond milk, lol).

  28. Wouldn’t 1:1:2 be 1/4 cup, 1/4 cup, 1/2 cup?
    Hi Britt Merry Christmas and Happy New Year!

  29. Hi Britt, Love the recipe and can’t wait to try it. Just wondering because I’m new to this WOE/WOL if flax is allowed on a keto diet. I’ve heard and read conflicting reports that say that it’s not because of inflammation issues. Is this the difference between keto and paleo? What are your thoughts?
    PS – I loved sunnyboy on cold winter mornings and really miss it so to be able to eat this breakfast yumminess would be amazing! :)
    Thank You!

    • Anything low carb is “allowed.” Just eat whatever fits your macros and works for your body! Not sure what flax has to do with inflammation?

      From what I understand, paleo focuses more on whole-foods eating, what cavemen could have eaten… no bread, dairy, rice, etc but yes to fruits and all veg, etc. Keto is just low carb. I eat all sorts of unnatural frankenfoods, and a ton of dairy.

      I’ve never heard of sunnyboy before! Is that like cream of wheat?

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