Fabulous keto n'oatmeal

Fabulous keto n’oatmeal

This recipe came from one of our lovely members - Judy. She was kind enough to share her awesome version of oatmeal with us — and it was so tasty, we had to let you in on it. Low carb breakfast deliciousness at its best!
May 19 2016 recipe by , photo by , nutritional review by in Recipes, Breakfast, Meal

Fabulous keto n’oatmeal

This recipe came from one of our lovely members - Judy. She was kind enough to share her awesome version of oatmeal with us — and it was so tasty, we had to let you in on it. Low carb breakfast deliciousness at its best!
USMetric
1 servingservings

Ingredients

  • 1 cup 240 ml canned, unsweetened coconut milk or unsweetened almond milk
  • 1 tbsp 1 tbsp flaxseed, whole
  • 1 tbsp 1 tbsp chia seeds
  • 1 tbsp 1 tbsp sunflower seeds
  • 1 pinch 1 pinch salt
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Instructions

  1. Mix all ingredients in a small sauce pan. Bring to a boil. Lower the heat and let simmer until desired thickness is reached. This shouldn’t take more than a couple of minutes.
  2. Top with butter and coconut milk – or almond milk and cinnamon – or fresh, unsweetened berries. The possibilities are endless!

Tips

Make a large batch of the dry ingredients and store in a big glass jar for an even quicker breakfast. This will be enough for 20 servings, corresponding to 3 tablespoons seed mix per serving:

1¼ cup flaxseeds

1¼ cup chia seeds

1¼ cup sunflower seeds

1 tablespoon cinnamon

½ teaspoon salt

Tip from our Dietitian

If enjoying this low-carb n'oatmeal for breakfast we recommend increasing the protein for a more filling and nutritious meal.

If you tolerate dairy you could add 2 tbsp whey protein isolate per serving.

If you don't eat dairy products, eat a couple of eggs on the side.

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💬 Have you tried this recipe?

What did you think? Please share your thoughts in the comment section below!
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155 comments

  1. 51
    Mary
    August 4 2016
    Question - the recipe calls for coconut milk or almond milk. By coconut milk, do you mean the kind you can get in a can that is very high fat content or do you mean the the "coconut milk" that is sold in the dairy case beside the almond milk and has the consistency of skim milk or almond milk? The difference is massive. I'm looking forward to trying this since I love chia seeds...they remind me of tapioca pudding texture.

    Vicki - can you use pumpkin seeds (pepitas) or another kind of seed instead?

    Reply: #55
  2. 1 comment removed
  3. 53
    Reply to comment #50 by Bec
    Ahtea
    August 12 2016
    Thank you for offering a choice. Unfortunately, I agree with Bec. It's kind of a gelatinous goo. Very disappointing. If I could find the star rating button I'd give it a one star.
  4. 54
    Eddie
    August 17 2016
    I make some variation of this most mornings. I use unsweetened almond milk (provamel brand). I usually blend the almond milk, 1tbsp chia, 1tbsp flax, 1 tbsp sunflower seeds, 1 tbsp pumpkin seeds, a pinch of vanilla and 1tsp of ceylon cinnamon to a smooth texture. I pour this into a bowl and mix in a few crushed pecans or walnuts, some unsweetened coconut chips, some raw cacao (100%) nibs, some sesame seeds and I like to add some almond butter on top. It certainly is higher in carbohydrates than the above recipe, but the flavor is much better and it is a very satisfying breakfast for me. My wife also enjoys this, but I add some fresh berries or a berry compote to hers and it is amazing! I tend to avoid fruit as a diabetic so I have mine without fruit. I also sometimes add a tbsp or two of natural sheep or Greek yogurt which is also nice if you can handle the extra few carbs.
  5. 55
    Reply to comment #51 by Mary
    Kristin Berglund Team Diet Doctor
    August 17 2016

    Question - the recipe calls for coconut milk or almond milk. By coconut milk, do you mean the kind you can get in a can that is very high fat content or do you mean the the "coconut milk" that is sold in the dairy case beside the almond milk and has the consistency of skim milk or almond milk? The difference is massive. I'm looking forward to trying this since I love chia seeds...they remind me of tapioca pudding texture.

    Vicki - can you use pumpkin seeds (pepitas) or another kind of seed instead?

    Hi Mary!

    It's the kind in the can with a high percentage of fat in it.

    Good luck!

  6. 56
    Clemensia
    August 26 2016
    I had...no, tried this for breakfast and it was unapitisingly slimy. Not a fan.
  7. 57
    Andrea
    August 26 2016
    love it !
  8. 58
    Reply to comment #10 by Jacqui Hurley
    Jackie
    September 2 2016
    Hi - I tried this in the microwave this morning and consistency was nothing short of frog spawn - nothing like the picture and I cooked it for 5mins. Won't be making it again. Didn't get any of the side effects talked about on here though. Maybe get different results on a hob?

    Is it possible to cook this in the microwave? I need to test if I can use this to take to work.

  9. 59
    Kylie
    September 13 2016
    Not what I expected.. it's like nutty goo.
  10. 60
    Ted
    September 13 2016
    is that 88% of your daily fat intake ?
  11. 61
    cbsjr
    September 17 2016
    Pretty awful. I'll save it for when I think I need more fiber in my diet.

    One advantage, it made me eat slow which is some thing I need to learn to do.

  12. 62
    Kathi
    September 28 2016
    Hei allihopa.
    I had this 5 mins ago and it was delicious! I added a lot of cinnamon and a bit of Erythritol for sweetening (yeah, I know, sweeteners are crap, but sometimes I just NEED something sweet :-) ) Very yummy, I'll cook this again very soon! Thanks for this idea, I'll definitely try different versions of this (berries, salty and the like).
  13. 63
    Jami
    October 18 2016
    I love this! It is filling, creamy and warm!
    Just realized I used flaxseed meal! Maybe that is the difference!?
    Reply: #105
  14. 64
    Kath S
    November 3 2016
    This was excellent - thank you so much for posting, Judy!

    Started a low carb diet 3 weeks ago and my god was i sick of eggs for breakfast - i dont always have an appetite for heavy or savoury foods in the morning. I cut out the butter (lactard) and used half unsweetened almond milk and half coconut milk, and pumpkin seeds instead of sunflower because theyre lower in carb. If you let it sit for a couple mins after cooking (like any oatmeal) it thickens a bit. I cooked it with cinnamon, had a few chopped strawberries on top, which i reckon it needs for sweetness, and another dash of coconut milk on top too. Next time will add some vanilla essence.

    Im a big fan of the consistency, but I wouldnt mind replacing the pepitas with something because they come out a little soggy. Any ideas? Also I wonder, if whole flax seeds arent digestible, perhaps they are subtracted from the carb count?
    Thoroughly enjoyed and what a relief to have a carb-free brekky without eggs!!

  15. 1 comment removed
  16. 66
    Jacki
    November 26 2016
    Thanks for trying to offer a porridge option, but I agree with many of the posts here that this is not edible. First, the recipe says "coconut milk or almond milk". The only almond milk I've seen comes in a carton, so I assumed you were talking about coconut milk in a carton. After I made it I saw in comments that you meant canned coconut milk. It would be helpful if you made this distinction. This was very liquidy and slimy. I added walnuts & coconut shavings to help it out, but ended eating enough porridge to eat these chunkier pieces and tossed the rest. A disappointing meal, but I think it's safe to say that without grains a porridge is not to be.
  17. 67
    Christine
    December 10 2016
    I like every kind of texture and flavor, but found this to be awful. Sorry, I was disappointed.
  18. 68
    Caralyn
    December 26 2016
    I make this but eat it raw with a little coconut cream and heavy cream. The coconut cream sweetens it a little, which is nice. I am wondering if I am adding too much fat by using the coconut cream and heavy cream instead of almond milk? Any input would be helpful! Thanks
  19. 69
    Patricia Cooper
    December 30 2016
    I don't know if it was the quality of the ingredients or the high altitude. But it was a complete let down. It was taking forever to cook and then I finally had enough and had cottage cheese and pineapple. I put the pot on the back burner and when I returned it looked like a gelatinous ooze. I made the mistake of eating it and it was like luke warm phlegm. By the way, there needs to be cheaper low carb meals.
    Reply: #75
  20. 70
    Yvonne
    January 13 2017
    Love it. Sometimes I use water and cream combined in a blender and I add a bit of blueberry chia jam. Mine doesn't come out slimy of I use a little less liquid. I make sure to drink herbal tea alongside it.
    I used to love milk puddings with tapioca now I'm hooked on these little seeds!
  21. 71
    Joan
    January 18 2017
    Isn't provamel brand soy , I make a habit of not having anything soy
  22. 72
    Scrappie
    January 31 2017
    I really like this and found it to be much more palatable than the other 'porridge' recipes on the site. It is a little gelatinous but i'n my opinion so is regular porridge!

    I have made it with both coconut milk and 18% table cream and i have tried replacing the flax seeds with both ground flax seeds and almond flour and both work fine. I typically double the amount of dry ingredients as i find this makes it a little thicker and quicker to make.

    On balance i think i prefer it with table cream rather than coconut milk, plus I usually top it with unsweetened desiccated coconut, hemp hearts, berries, or some high fat yogurt. Overall its very versatile!

  23. 73
    Gary
    February 2 2017
    I keep trying this but am unable to get it to be like porridge. Is the carton almond milk the problem? Also, with chia seeds, since chia pets grow hair, will chia seeds do the same. I could use a bit more up top. :-)
  24. 74
    Brenda
    February 3 2017
    Has anyone made this with flax MEAL rather than flax seeds? My understanding is that flax seeds are totally indigestible and that you don't get ANY of their nutritional advantages unless they are ground up. Comments?
    :)
  25. 75
    Reply to comment #69 by Patricia Cooper
    Gloria
    February 10 2017
    Patricia. Are u the Pat from the DOE?
  26. 76
    Cathy
    February 23 2017
    Why do you post recipes like this? Very disappointing. Slimy is the word that comes to mind. Please make your recipes worth trying.
  27. 77
    Pamela
    February 27 2017
    I like it, I let it thicken before I heat it, I find it filling.
  28. 78
    Rosie
    March 2 2017
    I love this. However, I use full cream milk (200mls) a little Natvia and a pinch of nutmeg. I am going to try it with cream diluted with water to lower the carbs. I love milk puddings. This is my "go to" breakfast, when I just can't face another egg.
  29. 79
    Bruce
    March 18 2017
    I make this in the "overnight oats" fashion. No cooking. Just place the tbsps of flax meal (not seeds), chia seeds, and sunflower seeds in 1 cup mason jars, add toppings (e.g., any combination of nut butter, berries, cinnamon, stevia, vanilla, cacao nibs, yogurt, etc.), then fill the jar with your milk of choice (I use almond or coconut). Shake it up, put it in the fridge and you're good to go for tomorrow's breakfast. Great one to bring to the office, I do enjoy it and it keeps me going. I always eat it cold and I think the texture is probably best that way.
  30. 80
    Brenda Coulter
    March 20 2017
    I'll be making this again! Probably tomorrow morning!
    :)

    NOTE: Rather than using the one cup of coconut milk called for, I opened a chilled can of coconut CREAM and set aside the firm cream that had collected on top. Using only 1/2 cup of the watery liquid left in the can, I microwaved the seed mixture for a couple of minutes. When I liked the texture, I plopped some of my reserved coconut CREAM on top.

    The "porridge" was amazingly good and sweet. No need to add anything, not even cinnamon. It made a VERY satisfying breakfast.

    EDITED TO CLARIFY: I used a can of COCONUT CREAM. That is a different product from CREAM OF COCONUT. The latter has a ton of added sugar and is most often used to make desserts and Pina Coladas. Read your labels carefully!

  31. 81
    sandra
    March 21 2017
    I LOVE this!!! I LOVE the texture! To each his own!
  32. 82
    Charlo
    March 26 2017
    I think you forgot the oatmeal. How much should you use?
  33. 83
    Cindy
    March 27 2017
    Didn't this recipe used to be called "Judy's Low-Carb Porridge"? I think adding oatmeal to the title is misleading. It's a nice substitute for oatmeal, but I wouldn't call it oatmeal. Regardless, we really enjoyed this porridge!
  34. 84
    joyce
    March 29 2017
    can anyone suggest an oil that does cause gall bladder problems...all the healthy fat ones cause n/v.. i had no problems with the unhealthy canola which is no longer in use...i miss an oil salad dressing..what would be a brand of acceptable commercial mayonnaise..all have canola oil..even the ones labeled "with olive oil"...joyce
  35. 85
    Rachael
    April 9 2017
    Love It! I added some toasted hemp and walnuts as well as a teaspoon of sunflower nut butter and a few raspberries...delicious!
  36. 86
    Carol
    April 11 2017
    This has to be the most disgusting stuff I have tried (and failed) to eat - ever. Frogspawn.
  37. 87
    Diana
    April 25 2017
    I don't think it's clear what to use for milk. It says almond or coconut. The only almond milk I've found is in a carton, with 1 g carb. Cartoned coconut milk also has 1 g carb. So I would guess this is what should be used, but somewhere in comments it says canned coconut milk should be used, but it isn't clear whether to use the cream on top or the waterin bottom of can. And again, any of these options are very different from almond milk. One commenter says they use coconut cream...???
  38. 88
    Rodney McCabe
    May 5 2017
    Pretty snotty, and not very appetizing. I did find that just soaking the seeds in the milk overnight and eating it cold to be not as gross. More similar to the Chia pudding recipe.
  39. 89
    Nick
    May 21 2017
    This isn't 7g/carbs per serving it is 27g/carbs per serving
    Reply: #90
  40. 90
    Reply to comment #89 by Nick
    Dr. Andreas Eenfeldt, MD Team Diet Doctor
    May 21 2017
    Net carbs are 7-8 grams per serving (fiber not counted).
  41. 91
    Paulette
    June 9 2017
    Absolutely lovely- not what I expected, and hoping it doesn't raise my blood sugars!
  42. 92
    Stephanie
    June 23 2017
    I first tried this with almond milk because I had more of it on hand. I made exactly as directed and it was definitely a lvl 60 elite Gelatinous Goo. I was wary of that to begin with because chia and flax seeds always turn out that way and this was a large proportion of them...

    I don't really understand why it would say EITHER almond milk or coconut milk in a can. The two consistencies are drastically different. I'm just getting started on the keto diet and this was the first recipe I've actually made... big disappointment. I've looked through other recipes and noticed that the coconut milk ingredients are NEVER specified. I truly wish the ingredients were more clear, there are just so many drastically different types of coconut milk and that can make or break a recipe.

    But I'm not that easily discouraged... and I had some extra time, so I dumped my bowl down the garbage disposal and tried again. This time with canned coconut milk. I used half as much liquid as it called for and cooked it for far less time hoping that would cut back on the gel texture. It did cut back a bit. I used a smidge of vanilla extract and topped with cinnamon to play on the sweetness of the coconut milk. I managed to eat a few more bites of it than the last bowl, but I didn't finish it. If you cook it less, the seeds are still really crunchy. If you cook it more, they get more slimy. I will likely not try this again and hopefully recipe number 2 from this site will be a different experience!

    All in all, I'm very glad I tried this alone before I gave it to my husband... the coconut milk version is more palatable, but I still can't take it. The lack of sugar wasn't an issue at all... the coconut milk helps with natural sweetness.

    A good non-egg breakfast substitute for this might be the homemade granola with almond milk, like a cereal. Same nuts/seeds combo sans slime. I imagine the nutritional value would be similar.

  43. 93
    Cheryl
    July 13 2017
    I really enjoy this meal as a change from eating eggs in the AM. I can understand some have issues with the texture, like most things.... to each his own. I added cinnamon and used almond milk but can not wait to use coconut milk from the can next time around.
  44. 94
    Joe
    July 27 2017
    Pretty happy with the recipes on this website, but this "oatmeal" was disgusting.
  45. 95
    Denise
    July 29 2017
    It didn't taste incredibly horrible--really didn't have much taste--, but the texture was weird and it was extremely greasy and heavy. We will not be making again. Though it might stay as an option if I'm ever constipated.
  46. 96
    Enrique
    August 1 2017
    Amazed by the negative comments - were you people born with silver spoons in your mouths? Geez... anyway, my whole family loves this recipe and it has cured their constipation problem. They all are regular now, and we all love this recipe. So thank you Judy for this one <3
  47. 97
    Vickie
    August 13 2017
    I am surprised at the variety of comments. I made it with 1 cup water, ground flax seed, hemphearts, chia seeds, pumpkin seeds (not pepitas) and coconut flakes-1 Tbsp each, pinch of salt, sprinkle of cinnamon and boiled for about 5 minutes. It had the same consistency as steel cut oats, which are a little on the slimy side. At the end I added a little butter and a teaspoon of coconut butter, 8 frozen blueberries. I liked it!
  48. 98
    Melanie
    August 14 2017
    Coconut milk in a can has 6 grams of carbs per 1/3 cup & this recipe calls for one cup, that's 18 grams of carbs with the milk alone,
  49. 99
    Suzy
    September 24 2017
    I hate chia seeds and the slime like texture. Is there something else you can add in it's place?
  50. 100
    Judy
    October 29 2017
    I loved this porridge!! Warmed my belly on a cold fall morning
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