Keto Oatmeal Breakfast Bowl

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KETO OATMEAL is the low carb alternative to traditional oatmeal! It’s made with hemp hearts instead of oats for a hearty, filling, breakfast that is the perfect way to start your day with 6 net carbs per serving! 

Keto Oatmeal made with hemp hearts, chia seeds, and flax instead of oats! This makes a hearty, filling breakfast and it's perfect for keto!

I can’t tell you how many times I get asked if oatmeal is low carb. 

Unfortunately, the answer is no. Oats are a a grain and they’re not low carb. 

But, not to worry! I’ve been experimenting with hemp hearts to create a low carb oatmeal alternative and I’ve nailed it, you guys! 

This ‘noatmeal’ is a new fan favorite in our house. My kids love it, Chad asks for it just about every day, and I’ve been having a blast trying out all my different topping ideas! 

But today? Today I’m sharing my FAVORITE way to enjoy this keto noatmeal recipe!

low carb breakfast recipe of hemp hearts and fruit

Basic ingredients needed for low carb oatmeal:

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low carb oatmeal recipe with berries

Quick Tips for Making Noatmeal:

Noatmeal is just as easy as traditional oatmeal! You’ll toss all of the ingredients in a sauce pan, stir to combine, and cook until thickened. It only takes a few minutes to make!

Your noatmeal may look a little thinner than you’d like, but it does thicken a bit more after you take it off the heat. You can always use more or less liquid to get the consistency that you prefer. 

low carb oatmeal recipe with hemp hearts

Toppings for my favorite keto oatmeal bowl:

You can really dress up your noatmel anyway you would traditional oatmeal, but my favorite toppings are below!

We absolutely love the combination of fruit and almond butter over the noatmeal paired with the creamy tang of Greek yogurt. 

This breakfast packs a punch and keeps me full until lunch time with no problem.

noatmeal recipe with fruit

What are hemp hearts? 

Hemp hearts (or hemp seeds) are the seed of the hemp plant. 

Hemp hearts are considered a superfood and are a great addition to your diet.

Not to worry…they won’t cause you to fail a drug test or make you feel like you’ve taken drugs, though the shells can contain trace amounts of THC (less than .03%). 

Hemp hearts are a great source of protein, high in fat and fiber, and packed with vitamins and minerals. 

They’re also heart-healthy!

More low carb breakfast recipes:

Keto Oatmeal Breakfast Bowl

Keto Oatmeal Breakfast Bowl

Yield: 2 servings

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Grain free, hearty, and so filling! This low carb ‘noatmeal' is a great low carb breakfast. This recipe has 6 net carbs after deducting the fiber and sugar alcohols.



  1. Add the water, hemp hearts, cream, flax, chia seeds, brown sugar substitute, cinnamon, and salt to a small saucepan over medium heat.
  2. Bring to a low boil, stirring constantly, until thickened, about 3 minutes.
  3. Remove from the heat and divide between two bowls.
  4. Top each bowl the Greek yogurt, berries, and a drizzle of almond butter.


The nutrition information includes the toppings called for in the ingredients list.

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Nutrition Information:

Yield: 2 Serving Size: 1 bowl
Amount Per Serving:Calories: 421 Total Fat: 34g Saturated Fat: 6g Trans Fat: 0g Cholesterol: 22mg Sodium: 88mg Carbohydrates: 22g Net Carbohydrates: 6g Fiber: 10g Sugar: 2g Sugar Alcohols: 6g Protein: 18g

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