I worked on a series of oatmouse recipes, and this protein -rich keto oatmeal Is where it all started. It is my basic recipe – simple, creamy and so close to real oatmeal that you don’t miss the oats.
What I like is that it is completely dairy -free, egg -free and can be made nut -free, so just about everyone can enjoy it. And unlike some keto porridges that become glady or grainy, it has the perfect texture – thick, flexible and really satisfying.
It can also be made quickly and keeps me full for hours, making it perfect for busy mornings. Usually I surpass mine with a drizzle of allulose syrup (the chocolate and pancake sinsches are my go-tos), a few fresh berries and sometimes even a little dark chocolate. Pure comfort in a bowl.
Why you will love this recipe
- Lots of proteins – keep your hours full and energetic.
- Perfect texture – Creamy and sturdy, just like real oatmeal!
- Allergy -friendly -Natural nut -free, dairy -free and egg -free.
- Fast and easy – Ready within a few minutes with simple pantry ingredients.
- Great for meal prepared -Meng dry ingredients ahead to get the convenience.
- Adaptable -joint berries, chocolate flakes or sugar -free syrup to your taste.
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Ingredients and Swaps
- Fragmented coconut – briefly roasted on taste and sweetness. If you are not nut-free, you can also sprinkle roasted almond or coconut flakes at the top just before you serve for extra crunch.
- Coconut – helps get thicker and gives a creamy consistency.
- Chia -seeds – Add natural thickness and fiber.
- Hemp seeds – Ensure proteins, magnesium and healthy fats.
- Flax meal – Add a sturdy texture and extra fiber.
- Collagen – Boost protein without changing taste. I like perfect keto or equipment (20% discount on perfect keto here | 20% discount here). Unbeaten is the best. If you use flavcored options, then easily go with every sweetener topping.
- Cinnamon – adds warmth and taste; adapt to taste.
- Almond milk – Use unsweetened almond milk to keep carbohydrates low. Any unsweetened note or seed milk will work – I love House of Macadamias Noten Milk (15% discount here). Use for nut -free seed milk or light coconut milk.
- Optional toppings – Sprinkle with RXSUGAR Allulose Surpip (20% discount here)Add fresh berries, more cinnamon or a few pure chocolate chips.
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Can I use dairy milk?
No, even full milk has too many carbohydrates to keep this recipe keto-friendly. If you want to use dairy, mix 2 tablespoons of heavy cream with enough water to make 3/4 Cup (180 ml). This gives you the creamy texture without the extra carbohydrates.
Can I make this ahead for meal preparation?
Absolute. Mix the dry ingredients in bulk (8 × the recipe is a good amount). Save in a pot and scoop out 1/2 Cup per portion. Just add hot milk of your choice, stir and your oatmeal will be ready within minutes. The dry mixture can be kept at room temperature for a maximum of one month.
What can I use instead of collagen?
Collagen adds proteins without changing the taste. If you don’t have one, just skip it – the oatmeal still works. For extra proteins you can stir a ball of whey, protein or vegetable protein powder (adjust the liquid if necessary).
Is this Keto oatmeal low FODMAP?
Not written, because the coconut flour uses that can be in larger amounts of high FODMAP. Ripped coconut can be in larger amounts of high FODMAP, but 2 tablespoons are located within the low FODMAP port size. To make this recipe more suitable for a low FODMAP diet, exchange the coconut flour with extra flax meal or chia seeds. You still get a thick, creamy texture without the FODMAP load.
Can I make this keto -havermout in the microwave?
Yes. Mix the dry ingredients with almond milk (or your milk alternative) in a microwave -safe bowl. Heat 60-90 seconds, stop halfway to stir, until it is thick and creamy. Keep in mind that microwaves vary in power, so you may have to adjust the time. If it gets too thick, stir in a dash of extra milk or water before serving. Let it rest for a few minutes if it is to run to absorb the chia seeds the liquid.
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Tips for the best results
- Roast the coconut – Only 1-2 minutes in a dry pan makes a big difference in taste.
- Stir often – become hemp, flax and chia thicker; Stir prevents lumps.
- Adjust thickness -Add more milk if you prefer a looser, texture in PAP-style.
- Add the crunch last – If you use almond or coconut flakes, sprinkle them just before serving so that they remain crispy. The same applies to chocolate flakes (dark or sugar -free milk/white).
- MEAT MEAT – Mix the dry ingredients ahead (X8 works well) and scoop out 1/2 Cup per portion. Add hot milk, stir and it will be ready within minutes.
Storage tips
This protein-rich keto-havermout is best enjoyed, but you can also get ahead. Save it in a sealed container in the fridge until 1 day. Carefully heat on the hob or in the microwave, add a dash of nuts or seed milk if it gets too thick.
You can also enjoy the fridge cold. For toppings such as allulose syrup, berries or chocolate flakes, add them just before serving, so that they remain fresh and crispy.
If you want to prepare, mix the dry ingredients and save them at room temperature up to a month – Then just measure 1/2 Cup per portion and add hot milk of your choice when you are ready to make it.
Recipes that you will love
Do you love this high-protein oatmeal? Try more of my favorite carbohydrate porridges and creamy gingerbread!
Hands-on Generally
Allergy information for protein-rich keto oatmeal
✔ Gluten -free
✔ Dairy Free
✔ Egg for free
✔ Noot -free
✔ Nightshade free
✔ Pork -free
✔ avocado free
✔ Fish -free
✔ Shellfish for free
✔ Beef for free
Nutritional values (per portion)
Net carbohydrate4.2 gram
Egg white28.2 gram
Fat23 gram
Calorie382 kcal
Calories of carbohydrates 5%egg white 34%fat 61%
Total carbohydrates17.3 gramFiber13.1 gramSugars2 gramSaturated fat4.4 gramSodium128 mg((6% RDA))Magnesium184 mg((46% RDA))Potassium611 mg((31% EMR))
Ingredients (serves 1 serving)
Instructions
- Measure all dry ingredients so that they are ready to go.
- Place the grated coconut in a dry saucepan and roast over medium heat for 1-2 minutes, often stirring, until they are slightly golden brown and fragrant. Note the foot, because coconut can burn quickly.
- Add the remaining dry ingredients and pour the almond milk (or cream + water mixture for a dairy option – see tips).
- Stir well to combine. Cook for 2-4 minutes over medium heat, stir often, until the mixture becomes thicker in a porridge consistency.
- Remove from the heat and transfer to a serving dish. Add toppings that you like – allulose syrup, fresh berries, a scattering cinnamon or pure chocolate flakes.
- Enjoy warm or in the refrigerator for a maximum of 1 day. Heat gently again with a dash of milk if it gets too much thicker or enjoy cold.
Ingredients
Instructions
- Measure all dry ingredients so that they are ready to go.
- Place the fragmented coconut In a dry saucepan and toast over medium heat for 1-2 minutes, often stirring, until they are slightly golden brown and fragrant. Note the foot, because coconut can burn quickly.
- Add the remaining dry ingredients and pour the almond milk (or cream + water mixture for a dairy option – see tips).
- Stir well to combine. Cook for 2-4 minutes over medium heat, stir often, until the mixture becomes thicker in a porridge consistency.
- Remove from the heat and transfer to a serving dish. Add toppings that you like – Allulose syrupfresh berries, a sprinkle of cinnamonor pure chocolate Chips.
- Enjoy warm or in the refrigerator for a maximum of 1 day. Heat gently again with a dash of milk if it gets too much thicker or enjoy cold.
Nutrition (per portion)
Calorie382KCAL
Net carbohydrate4.2G
Carbohydrate17.3g
Egg white28.2G
Fat23g
Saturated fat4.4 g
Fiber13.1g
Sugar2g
Sodium128 mg
Magnesium184 mg
Potassium611 mg
Detailed food breakdown (per portion)
| Total per portion | |||
| 4.2 G | 28.2 G | 23 g | 382 Kcal |
| Almond milk of course (unsweetened) | |||
| 0.7 g | 0.9 g | 2.2 G | 25 kcal |
| Coconut, dried, dehydrated, fragmented (organic, unsweetened) | |||
| 0.9 g | 2.4 g | 1.5 g | 40 kcal |
| Coconut flour, organic | |||
| 0.9 g | 1.4 g | 1.2 G | 29 kcal |
| Chia -seeds | |||
| 0.8 g | 3.2 G | 5.1 g | 82 Kcal |
| Hemp seeds, hearts (dressed, of course) | |||
| 0.7 g | 7 g | 10 g | 120 kcal |
| Flax meal (flasmeal), ground linseed | |||
| 0.1 g | 1.3 g | 3 g | 37 kcal |
| Gelatin powder, hydrolyzed (collagen) | |||
| 0 g | 12 g | 0 g | 47 kcal |
| Cinnamon, herbs | |||
| 0.2 g | 0 g | 0 g | 2 kcal |
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