Keto Grain Free Oatmeal

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oatmeal, Keto Grain Free Oatmeal

oatmeal, Keto Grain Free Oatmeal

Keto Grain Free Oatmeal

This keto grain free oatmeal recipe was made by Chené who is our recipe and social media manager from South Africa.  I love this recipe and I think you guys will really enjoy it!

If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.

oatmeal, Keto Grain Free Oatmeal

oatmeal, Keto Grain Free Oatmeal

1 vote


Keto Grain Free Oatmeal




Yield 1 cup Oatmeal


1/2 cup hemp hearts

2/3 cup full-fat organic coconut milk

1 Tbsp chia seeds

1/2 tsp vanilla extract

3-4 drops liquid stevia OR 1 Tbsp of monk fruit sweetener

Pinch of sea salt

Toppings (optional) :

A handful of berries

12 almonds

1–2 scoops of vanilla or chocolate Collagen or Bone Broth protein (this should be mixed into the recipe)


Step 1: Add all ingredients into glass container and stir until well combined. Keep sealed and place in fridge overnight or for at least 8 hours.

Step 2: Divide "oats" into two bowls and add little more coconut milk, if desired. Add toppings and enjoy!

Optional:  For a warm and comforting serving of "oats," you can gently heat the mixture up on the stovetop before serving.  This will make it less chunky, as the coconut milk will become thinner.


*Optional toppings are not included in the recipe macros.

Courses Breakfast

Nutrition Facts

Serving Size 1/2 cup

Amount Per Serving

Calories 412

% Daily Value

Total Fat 37 g


Total Carbohydrates 6 g


Dietary Fiber 3 g


Sugars 3 g

Protein 15 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

oatmeal, Keto Grain Free Oatmeal

Special Notes:

These grain free breakfast bowls are a total win. Just soak overnight and add a splash more milk in the morning before consuming. I prefer this recipe with liquid stevia and for those sensitive to corn, liquid stevia is also the best substitute, otherwise erythritol or monk fruit is also another substitute to use.

You can switch up the flavor of the recipe by using a different flavors liquid stevia, like chocolate, pumpkin spice, toffee etc. You can also add more protein to the bowl  by adding in 1 or 2 scoops of Collagen or Bone Broth protein powder, just be sure to add more milk when doing so.

oatmeal, Keto Grain Free Oatmeal

Dr Jockers Comments:

This keto grain free oatmeal recipe tastes great and is full of anti-inflammatory and fat-burning ingredients.  Many people miss the comfort of a homemade oatmeal when they are on a low-carb diet and this recipe is a great alternative.

Coconut milk provides healthy medium chain fats that stimulate fat burning.  The hemp hearts and chia seeds provide protein, healthy fats, prebiotic fiber, B vitamins and key minerals such as magnesium and zinc.  I like to add in 2 scoops of collagen or bone broth protein to provide key amino acids that support the gut lining, muscles, joints, skin, hair and nails.  The extra protein also makes this more satiating.

To give this the same warm comforting appeal as traditional oatmeal, it is best to warm up the coconut milk on the stove top before serving.  This will make the oatmeal less thick as the coconut fats will go from solid to liquid but it will be warm and nurturing.  This is especially nice in the cold weather months.  If you don’t normally eat breakfast, you can also have this as dish for lunch, dinner or a dessert.

Let us know your thoughts on the keto grain free oatmeal in the comments section below.  If you are looking for a more detailed fat-burning keto meal plan and recipes then check our complete Navigating the Ketogenic Diet program here.

oatmeal, Keto Grain Free Oatmeal

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  1. I had high hopes for this recipe but I thought it tasted horrible to be honest… nothing at all like oatmeal and just an unappetizing hot cereal in general. HOWEVER, I have made the “Homemade Grain Free Oatmeal” recipe on this website several times and I love it… so if you don’t like this recipe, don’t give up, search this site for the other one (that calls for riced cauliflower) and give it a try! I think you will be amazed, especially with a little monkfruit sweetener (I like their “Golden” flavor best on “oatmeal”) sprinkled on top : )

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