Keto Low Carb Oatmeal
One of the things I missed the most when I first swapped to following the ketogenic diet, was being able to enjoy a warm bowl of oatmeal to help warm me up in the morning. But, thanks to this recipe we can enjoy the taste and warm comforting feeling oatmeal gave me.
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While the texture of this recipe isn’t the same as oatmeal, but the taste is there, along with the health benefits you get from the ground flaxseeds (also known as Linseed) and the calcium from the almond milk.
Prepping the chia seeds
The chia seeds should be raw, preferably organic as well. They need to be soaked for a minimum of 6 hours, preferably overnight. They can be stored in the fridge for 3 to 5 days, and used in tons of other recipes! For this recipe, you’ll prep enough for 2 servings of oatmeal.
Chia seeds are available from most health food stores and on Amazon. In the UK, they’re available cheap in Grape Tree.
The Ground Flaxseed / Linseeds
For this recipe, you will need to use ground flaxseeds, also known as linseeds. These can be mixed with other keto-friendly seeds such as sunflower, and pumpkin seeds.
Ground Flaxseeds are available on Amazon, in health food stores, and some supermarkets. If you live in the UK, you can pick up flaxseed and other seed mixes cheap in Aldi or off Amazon.
When affordable, make sure the flaxseed mix is organic and non-GMO.
The sweetener
For this recipe, you should use liquid stevia in the chia seed almond milk mix as this gives the best taste and mixes into the liquid properly.
For the topping, I recommend using erythritol (branded as Swerve in the USA). Although you can use xylitol or powdered stevia. Do not use xylitol if you have a pet dog, as it is super toxic for our doggos!
If you choose to use xylitol, you will need to count 50% of the carbs in the xylitol towards your daily carb allowance. Whereas with erythritol, you do not need to count any of the carbs!
Keto Oatmeal
Equipment
- 2Â Tbsp Chia Seeds
- 1 squirt Liquid Stevia
- 4 Tbsp Ground linseed/flaxseeds
Ingredients
- 500 ml Almond Unsweetened Milk You can also use other unsweteneed plant milks such as hemp, soya or coconut (remember to check the carb content).
- 2 Tbsp Chia Seeds
- 1 Squirt Liquid Stevia If not using a squirtly bottle, use about 3-4 drops.
- 4 Tbsp Ground Flaxseeds/Linseeds Linseed and flaxseeds are the same thing.
For the topping
- 1 tsp Cinnamon
- 1 tsp Erythritol Alternatively you can use xylitol or monk fruit. You can use more/less sweetener depending on your taste.
Instructions
Preparing the Chia seeds
- Put 250ml of almond milk in a jug, along with the 2 tablespoons of chia seeds and a squirt of liquid stevia.
- Put the almond milk mix in the fridge overnight or around 6 to 8 hours, this is enough time for the chia seeds to soak.
Toppings Ideas (optional)
- You could add low carb fruits to your topping such as strawberies, raspberries, pomegrante seeds.
- Mixing cinnamon and erythritol together and sprinkling over the top is my faveorite topping + quick and easy.
- You could also use coconut, walnuts, sliced almonds or any other nuts as a topping.
Making the Oatmeal
- Once the chia seeds are ready, spoon some of the chia seeds into a bowl along with 125ml of the almond milk it was soaked in. Then add another 125ml of almond milk.
- Add 2 tablespoons of the ground linseed/flaxseed to the bowl and mix.Â
- Heat the mix in the microwave for 2 to 3 minutes.
- Remove from microwave, and sprinkle some of the cinnamon erythritol mix on top or add the fruit/nuts.
Notes
| Nutrient | Amount per serving (250ml) |
|---|---|
| Calories | 258 |
| Total Fat | 15.8 g |
| Saturated Fat | 1.3 g |
| Cholesterol | 0 mg |
| Sodium | 0 mg |
| Total Carbohydrate | 17.1 g |
| Dietary Fiber | 15.2 g |
| Total Sugars | 2.3 g |
| Added Sugars | 0 g |
| Protein | 10.1 g (20.2% DV) |
| Vitamin D (Cholecalciferol) | 2 IU (0.25% DV) |
| Calcium | 478 mg (36.77% DV) |
| Iron | 1 mg (5.56% DV) |
| Potassium | 69 mg (1.47% DV) |
| % Daily Value (DV) | The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |
