Main DishRecipes

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.)

Show More

Related Articles


  1. i cant wait to try this! I made John a huge bowl of oatmeal for dinner last night and i was so freaking jealous and admittedly snuck a couple bites. i have to find the brown sugar cinn syrup. so far i havent had luck but i WILL find it! lol Thanks for sharing!

    1. Let me know how you like the recipe when you make it! Admittedly, the brown sugar cinnamon Torani syrup isn’t my favorite. I’d actually rather use some brown sugar splenda (which has way more carbs than the syrup) and cinnamon – but that may be too carby for your personal preference!

    2. Sukrin makes a brown sugar substitute called “gold”. It looks and tastes just like brown sugar. It’s wonderful and zero carbs. It’s a blend of Erythritol and Stevia. You can get it from

    3. WONDERFUL!!!! Oh how I miss oatmeal, and I simply cannot believe how delicious and healthy this noatmeal is. Added a pinch a salt, no sweetener, and topped with a dash of almond milk, 1 sliced strawberry, and a sprinkle of chopped walnuts. This is life changing, people!

  2. I will be trying this tomorrow am. I miss my malto meal and cream of wheat from the pre keto days. At least I know I won’t need a nap after this hot bowl of noatmeal.

    1. One of my friends at work told me that it looks/smells a lot like cream of wheat. I’ve never been a fan of cream of wheat, so I don’t really know if that’s an apt comparison. Did you like it?

  3. I’m super excited about this recipe. I’ve missed oatmeal on these “cold” winter days. I’m making some tonight for a snack tomorrow. I loved to put cinnamon and butter on my oat meal.

  4. I never thought I would love chia seeds and flax meal, but I do! This is delicious and so easy to make. I added just a drop of vanilla and sprinkled a couple of carob bits on top. Thanks for the recipe.

  5. Thank you for the great idea! I’ve been eating low carb for 2 years and I get sick of meat and eggs. I don’t have carb smart (wish I could try it) so I used 1/2 water and 1/2 heavy cream as my liquid. It worked out great! I added butter as well, so it may have been good with just water. I also used a little vanilla extract to flavor it with a dash of pumpkin pie spice. To sweeten it and add my favorite oatmeal flavor I used a sugar free maple syrup. I never heard of the brown sugar and cinnamon Torani, I will look for it. I’m so happy I made a big batch, I get to eat the rest of it in the morning with my breakfast sausages.

  6. Love this recipe. It is amazingly filling – usually I can only eat half of it. I made the peanut butter and cacao chip version this morning and it was heavenly. Thank you so much for posting it!!

    1. I haven’t tried it with peanut butter yet, but I’ve got a tupperware full of it for lunch time tomorrow. Maybe I’ll sprinkle a few dark chocolate chips in there, too :D Thank you for commenting!

    1. I don’t think almond meal would work. Chia seeds primarily add the gel-like consistency, but flax meal does the same thing (vegans often use flax + water to make “flax eggs” for binding recipes together the way omnivores use eggs). If you try it, let me know how it turns out, but I’m betting it wouldn’t be the same or as good.

  7. Yummo!! Tastes like Wheatena. I used Now brand Better Stevia, Glycerite. Also added chopped walnuts. I am so glad you came up with an alternative to eggs for breakfast! thanks!

    1. Glad you liked it! Thank you for stopping by and commenting :)

      I also have recipes for pancakes, waffles, and breakfast burritos on here if you need more breakfast ideas. I get so sick of eggs!

  8. I just made this today and it’s lovely! A good change from the usual eggs in the morning. I used ground flaxseeds, did you use whole? I wonder if it affects the texture because mine is pretty chia seed dominant.

    I added cinnamon and salt and I loved it. Thank you!

    1. Nope, I use ground flaxseeds (“flaxmeal”) instead of whole. I don’t think it would have the same texture if I used whole flaxseeds.

      I’m glad you enjoyed it!

  9. This recipe sounds very good. I have tried non oatmeal recipes before that called for cauliflower. It stuck up the house lol! But it was good. You think it would be ok to cook up a big batch and reheat what I need for the week to save time? Thanks for your time:)

    1. Oh my god… I hate cauliflower so that sounds ABSOLUTELY DISGUSTING. If you could only see the face I am making, ugggghhhh!!!

      Don’t even bother cooking up a batch. Just put the raw ingredients together in your separate storage containers. Once they sit overnight, they’re perfect. I’ve only ever heated a batch once! Usually I just throw the ingredients together after dinner, stick it in the fridge overnight, and microwave in the morning!

  10. Wow this was great! I couldn’t find any sugar free Torani syrups at the store we regularly shop at so I used a packet of stevia and half a teaspoon of vanilla extract and almond milk. I mixed in a tablespoon of heavy cream in my bowl after cooking and it was delicious:)and that’s coming from someone who was never a big fan of oatmeal! I always liked red river cereal l though and this reminds me of it maybe a tad thicker. Thanks for the great recipe, its always nice to have options.

    1. I’ve never heard of red river cereal – that’s a new one for me! Glad you enjoyed the recipe :) You can order Torani syrups on Amazon, but they’re definitely cheaper in stores (our Walmarts now carry a few flavors). Thanks for commenting!

  11. Love this recipe! Made it for the first time this morning with heavy cream. Mixed in vanilla extract, peanut butter and dark chocolate chips. Hubby said it tastes just like steel cut oats! Thank you for this!

  12. I made this this morning and loved it. I put some almond butter, stevia and coconut oil in it. My husband even liked it. Thanks for this recipe, I’ve been missing my oatmeal.

    1. So glad you liked it! I haven’t tried mine with peanut butter yet… I need to do that. I love peanut butter in oatmeal.

    1. Well, on the plus side, you Spaniards don’t have Donald Trump, either. So you’ve got that going for you, which is nice :P

      Try using a sweetener of your choice + a flavored extract. Or leave out the extract, and just sprinkle it with cinnamon!

      1. Well Britt. You had me til the nasty uncalled for Trump comment. I can find recipes in about a thousand places, without the unwanted political sarcasm.

        1. Oh, I’m sorry, did I make a nasty Trump comment somewhere in this recipe? Because when I published it over a year ago, I still thought it was a hilarious joke that he was planning on running in the first place and I couldn’t take him seriously.

          Now days I still think it’s a nasty joke, just one at the expense of the American people.

          My website tag used to say “cat lover, gamer girl, and flaming liberal.” Perhaps I should change it back to warn off Trumpettes who may brutally offended by my commentary, although somehow I’m supposed to be the *special snowflake*?

    1. I don’t think so. Torani is made with sucralose, which is Splenda. To me, it has the least aftertaste of all sweeteners.

    1. I was looking at a different version of this on r/ketorecipes and someone said they used wheat bran in place of it, if you can tolerate it of course. I have also read that flax elevates estrogen so I’m curious what I could replace it with. Have you tried any substitutions?

      1. It seems like wheat bran would be really high carb…

        I haven’t really tried anything else in place of the flax. I’m not really worried about elevated estrogen… what does that exactly do to you, anyway? I think if you were to have that happen, you’d have to be eating a fuckton of flax. It’s not a staple in my diet; I don’t eat it in great quantities in any real frequency, so I haven’t tried any substitutions.

  13. I’ve been making this for years now and love it. I use Swerve rather than syrups but I do have close to 30 varieties of Torini and DaVinci flavors in my house. I might try one to change things up a bit.

      1. I did half a bowl with DaVinci SF pancake syrup and the other half with DV SF coconut. Those are my favorites and both were really good. I will try the DV SF coffee flavor too. It is sweeter than I normally make my cereal though.

    1. I do, all the time! I didn’t list it in the ingredients because it’s not a part of the recipe itself – I add it separately, as a topping, and account for it like that.

  14. Hi, love your recipes & blog!, I haven’t been getting blog in a while now and I found out why, it said I cancelled it, which i don’t remember doing, because I love your recipes & info!; so will you please sign me up again.

  15. Ohhhh my, I’m eating a bowl right now….THIS is what I’ve been missing! I added a few drops of maple extract and sprinkled with cinnamon….*swoon*

  16. I’m going to try this. My question is this – does a 1/4 c really satisfy you? Does it expand? I deal with constant hunger (I’m not obese I only have 25 lbs to lose to get to 125 lbs) and this amount doesn’t seem like it would give me a satisfied feeling.

    1. That serving generally does satisfy me, yes, because it’s so fatty – especially with the tbsp of butter I add. Sometimes when I’m particularly ravenous I’ll double the serving. Maybe try the single serving and if that’s not enough for you, double it!

  17. Recipe says flax meal as is in ground flax seed, however your pics seem to show whole flax seeds…so which is it please?

    1. Kim, that must just be the picture – the flax is ground flax seed meal. I don’t think the texture would be as good with whole flax seeds!

  18. I just found your site and can’t wait to look at everything!! I am on week 3 of keto, a strict low carb way of eating, and am always on the prowl for new recipes so I don’t get bored. I also get sick of eggs, I do love them though, just can’t eat them all the time.

    The recipe I used today called for adding coconut flakes (unsweetened of course) and I love that. The texture was a little weird for me, even though it was like oatmeal.

    I may try roasted the chia seeds before using next time. I use a hot dry pan and pour some in and move them around a bunch. It only takes a couple of minutes and you can see them getting brown. It releases a nutty quality that I really enjoy. I also might toast up the coconut as well.

    Definitely on the schedule to try this again, and again, and again. Can’t wait to get some Torani sugar free syrups either!

    1. Thanks for the idea to roast the chia seeds! This is the first I’ve heard of that!

      I’ve also seen some recipes that have the coconut flakes. I like the flavor of coconut, but I’m not a fan of the texture… so I’ve not tried that. I bet it would be good with coconut milk, though.

  19. Thanks for the recipe! You saved me from egg fatigue!! I just couldn’t eat another egg for breakfast!

    1. Girl, I know that feeling!!! I’ve also got a recipe for waffles and one for pancakes, if you’re missing those!

  20. Thank you so much for taking the time to post this recipe. It’s SO appreciated. I would love so much if you could say if you stay at 20 or below carbs per day?

    It’s hard sometimes with a family in finding recipes and not knowing what entails a serving. I make the dinner then have to scoop it out with measuring cup so I know how much total and thus determine what a serving is.

    New to HFLC and I feel so exhausted with a very bad headache. Ate massive amounts of sugar and grains previously. Just wondering if you always stay w/in 20 grams of carbs per day. Thank you so much

    1. I definitely do not stay at 20g net carbs a day. I usually average around 30g, but sometimes eat as high as 50g. 20g is an arbitrary number that was made popular because if you stay at that or less, you pretty much HAVE to be in ketosis. Some people get kicked out at slightly higher levels. I can go fairly high. You just got to find what woks for you!

      I had that difficulty with serving sizes at first too. Basically now I just mostly eat meat + veggies, and I weigh everything. I weigh my meat, I weigh my oil/butter/cheese. The only thing I don’t really weigh is veggies. I don’t make many casserole-style dishes where all the ingredients are mixed and I have to determine serving sizes. Makes it a lot easier!

  21. OH MA GRRRSSHHH. Noatmeal! Where have you been my whole life? I ate this for breakfast this morning…let’s just say that I will be having it for breakfast tomorrow morning and then the next…

  22. Love the idea! But my recipe is coming out at 3 g Carb/ 40.3 Fat / 20.1 g protein, even with unsweetened almond milk! How did you get those macros?

  23. Keto for 12 weeks! Although I love bacon and eggs, on occasion, I just tire of the same ole, same ole. I made this for breakfast this morning, with reservation. To my surprise, it was so delightful! It was as if I was cheating! I used almond milk and granulated stevia, then added walnuts and butter for extra fat! I can’t thank you enough for sharing this!!

  24. This was amazing! I made some to go with dinner tonight since I got caught in the rain on my way home and wanted comfort food. I never really liked oatmeal before but had started training myself to like it for health reasons before going keto so this was a great Pinterest find :-). I used about a top of erythritol, sprinkled in some cinnamon and topped with a Tbsp of chopped pecans and a little cream. So good and super filling. I could only eat half my dinner and I was ravenous!

  25. I made this noatmeal this morning, not really expecting it to be good. It certainly didn’t look very appealing, but then, neither does oatmeal when you think about it. I’ve been an oatmeal fan all of my 60+ years, and just couldn’t picture there being anything Keto that could compare to the real thing. Boy, was I wrong! Other Keto oatmeal recipes I’ve seen have many more ingredients and would take much longer to prepare. This one was quick, easy and so absolutely delicious! I used almond milk as my wet ingredient, added a pinch of salt, and used two packets of Truvia to sweeten it — the same way I made my oatmeal. I can’t thank you enough for developing and sharing this recipe. I just can’t bear to eat eggs every day and baking different Keto breakfasts just takes too much time that I don’t have. This is a breeze!

    1. Glad you liked it!! The noatmeal is definitely a winner. I love to do the overnight version so there’s no prep in the morning.

    1. I don’t see why you can’t eat it cold. I don’t think it would be as good… kind of gummy, maybe. But to each their own!

    2. Maybe if you prefer it cold, but I don’t see how you can. If its a time issue, just stick it in the microwave for a minute or 2 if you dont want to wait for the stove; works fine for me!

  26. I think you overlooked a crucial ingredient: salt. It might sound weird to ppl who don’t bake, but salt is an important flavor balancer for many sweets you love, like cookies. All you need is a pinch. Try it without salt, then mix in a pinch and try again, and I guarantee you will agree.

    Also, I found that the perfect thickener/binder is almond flour (or coconut flour). I use 4:2:2:1 combo of liquid (i use almond or coconut milk), flax, chia, and flour. Sometimes I throw in some powdered peanut, like PB2, and sometimes shredded coconut. and finally, one of my fav sweeteners is Walden Farms’ Pancake Syrup. Reminds me of the quaker instant Maple & Brown sugar oatmeal I used to love. Try it, thank me later.

  27. I’m new to keto and already tired of eggs for breakfast. This recipe is delicious. With a big pat of butter and a sprinkle of salt it was exactly what I needed!

  28. I can’t go over 15 carbs and still lose. I think this will be a dinner for me. I love breakfast for dinner! I’ve definately been missing my oatmeal and this is the first aotmeal like low carb that looks good to me. Just need to get chia seeds and I’ll be all set. Thank you so much for posting.

  29. Oh my goodness! This is going to be my go to breakfast, lunch, snack, when I don’t know what I want. Yesterday I had a stomach bug and I ate this in the morning and then in the evening. so comforting and good. First couple times I made it I added the Splenda brown sugar when I cooked it. Used almond milk and flaxseeds rather than meal. Today I made it with the meal and threw a handful of blueberries in it when I cooked it. Cinnamon. Butter. Teeny bit of brown sugar Splenda on top. Man was it good! thank you thank you thank you! Betsy

    1. So glad you like it!! I like adding brown sugar Splenda to mine, too :) Did the flaxseeds give it the right consistency? I’ve never eaten whole flax, I’d always heard the hull was indigestible!

  30. I’m a little confused by the ratio in your recipe. It says 1:1:2. However, the specific amounts listed, 2T:2T:1/2 cup, would give the ratio 1:1:4, because 1/2 cup is equal to 8T. Am I doing the math wrong? TIA!

  31. I’m confused, how are you getting ~20g protein? My flax meal is 3g for 2T, chia seeds ~3.5 for 2T…I’m not familiar with Carbmaster milk, does it really have 14g in half a cup? Regular whole milk has 4g.

  32. THANK YOU THANK YOU THANK YOU for sharing this! I couldn’t stand to look at another egg or something salty tasting again and this has saved me from sticking to my keto diet. This is the only comment I’ve ever made on a recipe, I need comment more but I’m just so happy you created and shared this :)

    1. So glad you like it!! I get the same way — totally burned out on eggs! Look around the site, I also have some recipes for pancakes and such on here :)

  33. Just made this for breakfast and it was pretty good. I did add a little more coconut milk to change up the ratio a bit and it turned out fine. I bought whole flax seeds and ground them in my spice grinder (coffee grinder). Added a teaspoon of a different brand of sugar free syrup b/c I don’t do Splenda. Added a little cream. Yum. Mixed up the 1:1 ratio, probably enough for a week and stored it in the fridge.
    Flax seeds need to be in the fridge once opened. Thanks for a non-egg breakfast idea.

  34. Thank you this delicious recipe!!! I made it today for the first time with coconut milk. Yummm!

    I have a net carb question. You indicated typically your bowl is 4.5g of net carbs. I believe Carbmaster milk is 3 carbs for 1 cup. Where do your other carbs come from? I’m new to this WOE, so I’m just making sure I understand the count correctly. Thank you!

  35. Someone just sent me your link and I can’t wait to try it. Not a fan of flax but was thinking of using hemp hearts instead or maybe splitting the 2 and using unsweetened coconut milk – yum! Can’t wait now

      1. Used the hemp hearts and they were good but I think I ruined it by using liquid stevia. I should’ve just gone all out with the poison that is splenda, haha. It was just really bitter and i struggled to eat it but I felt like had I used another sweetener it would’ve been perfect. I may have to break bad and buy some sugar free Torino syrup or whatever it’s called. And on another note, you had my love with your “Cauliflower taste like ass” quip at the top of your web page but I am completely devoted to you now for defending yourself on your own web page against a cheetos lover….Proud snowflake liberal!!!

I love comments, and read every last one. Talk to me!