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Easy Keto Low-Carb Blueberry Oatmeal

This Easy Keto Low-Carb Blueberry Oatmeal is the perfect hemp hearts noatmeal breakfast recipe! This alternative is the perfect substitute, loaded with fiber to help keep you full. Top this with chia seeds, almonds, blueberries, or other favorites.

keto hemp oatmeal with blueberries, almonds, and coconut in a white bowl

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This post was originally published in January 2019. It has since been updated.

FOR THE FULL LIST OF INGREDIENTS AND COMPREHENSIVE INSTRUCTIONS, PLEASE SEE THE RECIPE CARD AT THE END OF THIS POST. BEFORE YOU SCROLL, THERE’S IMPORTANT INFORMATION IN THIS BLOG POST.

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Oatmeal has always been a huge part of my morning routine. For years, it was all I ever ate for breakfast. While following a low-carb lifestyle, it has actually been very difficult to adjust to a life without oatmeal. I’m pleased that hemp seed heart oatmeal can step in and save the day!

This superfood is loaded with healthy fats. When used in this recipe, it produces an oatmeal like texture. I’m in love with the texture. This dish reminds me a lot of a porridge or Cream of Wheat.

keto hemp oatmeal ingredients

Can You Eat Oatmeal on Keto?

Oatmeal has been proven to have many health benefits. It, however, isn’t compatible with keto.

ingredients for keto hemp oatmeal

How to Make Keto Oatmeal

  1. Place a saucepan on medium-high heat. Add the unsweetened almond milk, vanilla extract, cinnamon, and stir.
  2. Next, add in the hemp seed hearts and flax seed meal. Change the heat on the stove to medium heat. Stir.
  3. Stir in the sweetener. Keep the mixture on the heat (uncovered) until the oatmeal thickens.
almond milk and cinnamon in a pan

Are Overnight Oats Keto Friendly?

Standard overnight oats are not keto-friendly. See below for more substitution tips.  

Oats are grains and have carbs and are thus not keto-friendly. This grain-free hemp seed n’oats are a great alternative.

uncooked keto hemp oatmeal with blueberries, almonds, and coconut in a pan
uncooked keto hemp oatmeal with blueberries, almonds, and coconut in a pan
keto hemp oatmeal with blueberries, almonds, and coconut in a white bowl

What Are Hemp Hearts

Hemp seeds come from the hemp plant. They do not contain THC. Hemp hearts have so many nutrition benefits. Hemp hearts have a unique fatty acid profile and are loaded with Omega 3s. You can read more about Hemp Hearts Health Benefits here.

The seeds have a mild flavor. You can even toss them on salads or other veggies.

Two tablespoons of hemp seeds have six grams of fat, 2 grams of fiber, and 15% of your daily Vitamin A requirement, and 25% of your daily iron requirement. Because hemp seeds are mostly fiber, they have little to zero net carbs.

keto hemp oatmeal in a white bowl

Can You Make Overnight Oats Using Hemp Hearts?

If you prefer to eat overnight oats, add all of the ingredients to 2 mason jars. You can also use 1 jar, but this recipe makes 2 servings. Refrigerate overnight and toss with your toppings when you are ready to eat.

keto hemp oatmeal with blueberries, almonds, and coconut in a white bowl

Substitutions and Toppings Ideas

keto hemp oatmeal with blueberries, almonds, and coconut in a white bowl
a person holding a spoon of keto hemp oatmeal

More Keto Breakfast Recipes

What can I eat for breakfast?!

Keto Low-Carb Bacon Egg Cheese Casserole
Keto Egg Bites Muffins
Keto Blueberry Muffins
Keto Chaffles
Keto Everything Bagels
Keto Cinnamon Rolls
Keto Biscuits and Gravy

Keto Cream Cheese Pancakes

Click here for a complete listing of Keto Low-Carb Recipes.

keto hemp oatmeal with blueberries, almonds, and coconut in a white bowl
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4.91 from 10 votes

Easy Keto Low-Carb Blueberry Oatmeal

This Easy Keto Low-Carb Blueberry Oatmeal is the perfect hemp hearts noatmeal breakfast recipe! This alternative is the perfect substitute, loaded with fiber to help keep you full. Top this with chia seeds, almonds, blueberries, or other favorites.
Course Breakfast, Snack
Cuisine American
Keyword gluten free oatmeal, keto oatmeal, keto overnight oats, low carb oatmeal
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2
Calories 436kcal

Ingredients

  • 1 cup unsweetened almond milk You can also use water, but it will have less flavor
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup hemp seed hearts
  • 1/2 cup flax seed meal
  • 1-2 tablespoons zero-calorie sweetener I used 2 tablespoons.
  • 1 tablespoon unsweetened coconut flakes
  • 1/4 cup fresh blueberries
  • 1 tablespoon sliced almonds

Instructions

  • Place a saucepan on medium-high heat. Add the unsweetened almond milk, vanilla extract, cinnamon, and stir.
  • Next, add in the hemp seed hearts and flax seed meal. Change the heat on the stove to medium heat. Stir.
  • Stir in the sweetener. Keep the mixture on the heat (uncovered) until the oatmeal thickens.
  • Serve in bowl and top with blueberries, almonds, and other keto friendly toppings.

Video

Notes

If you prefer to use a microwave, place the ingredients in a microwave-safe dish. Use your judgment on timing and microwave the mixture until it becomes thick.
 
 
 
Recipe Tools Used in this RecipeAs an Amazon Associate I earn from qualifying purchases.

Nutrition (displayed with net carbs)

Serving: 1serving | Calories: 436kcal | Carbohydrates: 5g | Protein: 21g | Fat: 31g
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Nutrition DataMacros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
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Recipe Rating




Alan Murphy

Monday 2nd of November 2020

So the hemp seeds to softer or do they remain crunchy ?

staysnatched

Tuesday 3rd of November 2020

They're never crunchy. They aren't shelled.

Kristie

Sunday 2nd of August 2020

I have been craving oatmeal and tried this today for the first time! I halved the recipe since I only needed 1 serving and it cooked in less than 10 mins. I added a scoop of collagen for extra protein and topped with almonds, coconut flakes and a splash of Nutpods Creamer. It was delish and definitely in my weekend rotation!

staysnatched

Wednesday 5th of August 2020

Yum! That all sounds delicious!

Andrea

Sunday 31st of May 2020

I made this recipe but used unsweetened macadamia milk (didn’t have almond) and it was really good! I added a little liquid stevia to my bowl after it was done. Definitely felt like I was eating oatmeal but without the guilt. Great substitute!

staysnatched

Monday 1st of June 2020

I'm glad you enjoyed it!

Carrie

Saturday 18th of January 2020

I love savory porridge, so I omitted the sweetener and added a bit more salt. This was delicious. I plan to meal prep by placing all of the dry ingredients in containers and labeling them with the amount of wet ingredients needed and the cooking instructions. I copy recipes I use a lot, like this one will become, onto pieces of paper which I tape to the insides of my kitchen cupboard doors.

staysnatched

Monday 20th of January 2020

I love your modifications. Sounds great!

Juls

Sunday 12th of January 2020

This was amazing. I am going to continue to make this.

staysnatched

Tuesday 14th of January 2020

Wonderful! I'm glad you enjoyed it!