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What Can I Substitute For Oatmeal On Keto Diet? Benefits & Recipes
Updated on
- Written by Jessica Holbrook, RN
Medically reviewed by
Ellen O'Donohue, RN
Being on a ketogenic diet[1] means you will have to give up some of your favorite foods. A strict keto diet eliminates almost all carbohydrates – this includes even the ones with health benefits like steel-cut oats.
This is because even healthy carbohydrates get your body out of the metabolic state called ketosis. The ketogenic diet gets your body into ketosis, and you start to burn fat for energy instead of carbohydrates.
If you find yourself missing oatmeal, you may wonder, “What can I substitute for oatmeal on keto diet?”
There are many keto-friendly oatmeal substitutes you can find pre-made at the store, but it is less expensive to make your own.
What Can I Substitute For Oatmeal On Keto Diet?
Some of the best substitutes for oatmeal on a keto diet include:
- Chia Seeds
- Flax Seeds
- Hemp Seeds
- Sliced Almonds
- Coconut Flakes
- Coconut Flour
- Almond Flour
Can You Eat Oatmeal While On Keto?
You certainly won’t find regular oatmeal on a keto diet foods list. Just ¼ cup of rolled oats contains 31 grams of carbohydrates. This is more carbs than a keto lifestyle allows in an entire day.
While eating oatmeal is not allowed on a strict keto diet, eating a low-carb oatmeal alternative can satisfy your craving for oatmeal while giving you plenty of protein, fats, and other nutrients.
If you grew up eating oatmeal, you are probably wondering, is oatmeal good for weight loss? While oatmeal can be part of a healthy weight-loss diet, it will not keep your body in ketosis.
What Can I Substitute For Oatmeal On Keto Diet?
You may find that you miss oatmeal while eating a ketogenic diet. You can try using pre-made keto oatmeal or some of the best keto cereal, or you can use these keto-friendly alternatives to replace oatmeal and maintain ketosis.
Chia Seeds
Chia seeds are one of the best low-carb alternatives for plain oatmeal. Besides being high in vitamins, minerals, fiber, and omega-3 fatty acids, the Global Journal of Health Science published a study[2] showing that eating chia seeds each day had a significant positive impact on brain function.
One serving of chia seeds contains:
- Calories: 139
- Total Fat: 8.72 grams
- Saturated Fat: 0.9 grams
- Total Carbohydrate: 12.43 grams
- Dietary Fiber: 10.7 grams
- Net Carbs: 2 grams
- Sugars: 0
- Protein: 4.43 grams
Flax Seeds
When you are trying to restrict your carb intake, using flax seeds to replace oatmeal is a great option. Flax seeds have been a popular health food for a while. People love to add them to their overnight oats and smoothies for good reason!
Flax seeds can help you[3] control your cholesterol, stay full for longer, and relieve constipation.
One serving of flax seeds contains:
- Calories: 55
- Fat: 4.3 grams
- Carbs: 3 grams
- Fiber: 2.8 grams
- Sugars: 0.2 grams
- Net Carbs: 0.2 grams
- Protein: 1.9 grams
Hemp Hearts
Hemp hearts are the edible interior of the hemp seed. They are a fantastic source of protein and have a texture that is very similar to oatmeal. Some people worry about eating hemp or hemp seeds because of their connection to cannabidiol (CBD) and tetrahydrocannaboidoil (THC).
Hemp seed and hemp hearts do not have any kind of psychotropic effect. While hemp plants contain CBD and THC in their leaves, they do not have any in their seeds[4].
- Calories: 166
- Total Fat: 14.6 grams
- Total Carbohydrate: 2.6 grams
- Dietary fiber: 1.2 grams
- Net Carbs: 1.4 grams
- Sugars: 0.5 grams
- Added Sugars: 0 grams
- Protein: 9.5 grams
Sliced Almonds
Believe it or not, a big bowl of sliced almonds is a great substitute for rolled oats. You can soak them overnight in some heavy cream for a filling, low-carb breakfast. Top them with a few blueberries or a dash of cinnamon for an extra special treat.
One serving of sliced almonds contains:
- Calories: 133
- Total Fat: 11.65 grams
- Total Carbohydrate: 4.54 Grams
- Dietary Fiber: 2.7 grams
- Net Carbs: 1.8 grams
- Sugars: 1.1 grams
- Protein: 4.89 grams
Coconut Flour
One serving of coconut flour only has 6 grams of net carbs. Many people use coconut flour in keto-friendly baking recipes or to make gluten-free breads. The British Journal of Nutrition[5] shows that coconut flour can help control blood sugar in diabetics when used as part of a regular diet.
Add two tablespoons of coconut flour to your overnight oats if you need to thicken them up or add more fat and flavor.
- Calories: 124
- Total Fat: 4.2 grams
- Saturated Fat: 3.9 grams
- Total Carbs: 16.6 grams
- Fiber: 10.5 grams
- Net Carbs: 6.1 grams
- Sugars: 1.9 grams
- Protein: 4.9 grams
Coconut Flakes
Unsweetened coconut flakes are a high-fat ingredient that is often added to regular oatmeal. While a cup of plain coconut flakes probably can’t replace a cup of whole oats, you can combine it with some of the other oatmeal substitutes to improve the flavor and texture of your breakfast.
One serving of coconut flakes contains:
- Calories: 184
- Total Fat: 12 grams
- Saturated Fat: 11 grams
- Total Carbohydrate: 22 grams
- Dietary Fiber: 4.2 grams
- Net Carbs: 18 grams
- Sugars: 31 grams
- Protein: 2.7 grams
Almond Flour
Almond flour, like coconut flour, can be added to a low-carb oatmeal or can be used to make other low-carb baked treats and breads. Many recipes for homemade protein bars or cookies call for oatmeal. Using almond flour instead will keep the carb count down while adding some extra protein.
One serving of almond flour contains:
- Calories: 80
- Fat: 7 grams
- Carbohydrates: 3 grams
- Dietary Fiber: 2 grams
- Net Carbs: 1 gram
- Protein: 3 grams
Conclusion
Any of these ingredients can be combined to make a delicious keto-friendly oatmeal. Use any combination of chia seeds, flax seeds, hemp seeds, and coconut flakes, with keto-friendly milk to make yourself a fantastic keto oatmeal.
You can use coconut milk, heavy cream, unsweetened almond milk, or even coconut oil as the liquid in your keto oatmeal.
You can combine the ingredients and put them in the fridge for several hours to make keto-friendly overnight oats or heat everything over medium heat for cooked oatmeal.
+ 5 sources
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- McGaugh, E. and Barthel, B. (2022). A Review of Ketogenic Diet and Lifestyle. Missouri medicine, [online] 119(1), pp.84–88. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9312449/ [Accessed 2 Jun. 2023].
- Onneken, P. (2018). Salvia Hispanica L (Chia Seeds) as Brain Superfood – How Seeds Increase Intelligence. [online] ResearchGate. Available at: https://www.researchgate.net/publication/325690909_Salvia_Hispanica_L_Chia_Seeds_as_Brain_Superfood_-_How_Seeds_Increase_Intelligence.
- Wergin, A. (2015). Flaxseed is nutritionally powerful. [online] Mayo Clinic Health System. Available at: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/flaxseed-is-nutritionally-powerful.
- Kamil Sacilik, Rafet Cagri Ozturk and R. Keskin (2003). Some Physical Properties of Hemp Seed. [online] 86(2), pp.191–198. doi:https://doi.org/10.1016/s1537-5110(03)00130-2.
- Trinidad, T.P., Valdez, D.H., Loyola, A.S., Mallillin, A.C., Askali, F.C., Baptista, J. and Masa, D.B. (2003). Glycaemic index of different coconut (Cocos nucifera)-flour products in normal and diabetic subjects. [online] 90(3), pp.551–556. doi:https://doi.org/10.1079/bjn2003944.
Written by:
Jessica Holbrook, RN
Medically reviewed by:
Medically reviewed by:
