Noatmeal for Breakfast : Keto Oatmeal


Bacon and eggs are undoubtedly the quintessential keto breakfast staple, but let’s be real here: sometimes you just get tired of them.  At least, I do.  And you guys know that – that’s why I’ve got recipes on here foryogurt bowls, pancakes, waffles, and breakfast burritos.  Don’t get me wrong, I love #BAE, but sometimes I get a hankerin’ for something different.  Lately, I guess because it’s been really frigid and wintry down here in the South, I’ve been craving big bowls of oatmeal.  I used to be the oatmeal queen pre-keto.  I’d make “whipped banana oats” that I’d top with peanut butter and they’d satiate me for hours.  My husband loved my bowls of oatmeal.  They were things of legend.  I’d heard you could make a fake sort of oatmeal that was keto-friendly… a “noatmeal,” if you will, containing no oats but having a similar flavor and consistency.

Guess what?  You can!
“Noatmeal” isn’t quite the same as oatmeal, but it does have the same stick-to-it-ness that characterized that hot breakfast cereal for me.  I can eat a bowl and still be satisfied for hours.  The reason is the combination of fats. Noatmeal is composed of chia seeds and flax meal and whatever the hell else you want to include in it.  Both chia and flax are fatty and pack a wallop of protein and fiber, the holy trinity of satiation.Not to mention that because of its incredible fiber, I have had some of the best poops of my life.Man oh man, if you have ever had bowel issues on keto, whip you up a bowl of noatmeal and bid them farewell.  This thing is like a little serving of gastric miracle.

So anyways, when researching noatmeal, I scavenged around on the interwebs and found a ton of different recipes, varying in complexity and length.  You guys know me – I like it simple.  I played around for a bit, and here’s what I came up with for a basic recipe:



  • Chia seeds
  • Flax meal
  • Milk-like substance of your choosing
  • Sweetener of your choosing

The key to mixing up noatmeal is in the ratio.  I’ve found that I prefer a 1:1:2 ratio, of flax:chia:milk (sweetener to taste).  Typically, a normal serving for me is 2T flax, 2T chia (which equals 1/4c dry ingredients) and 1/2c carbmaster milk.  I then add a splash of Torani sugar free syrup – just under a tablespoon, to taste.  I actually keep a ziploc baggie of equal parts flax meal and chia seeds premixed in the cupboard so I can just scoop out 1/4c in the evenings when I prep my breakfast for the next day.

Which brings me to my next point…



To eat immediately, use the stovetop method:

  1. Combine all ingredients in a pot on the stove over medium heat.
  2. Bring to a boil, stirring frequently.
  3. Concoction will rapidly congeal.
  4. Remove from heat, add toppings, enjoy.

For overnight prep, do the following:

  1. Combine all ingredients in a sealed, microwave-safe container.
  2. Stick it in the fridge.
  3. In the morning, pop it in the microwave for approximately one minute.
  4. Add toppings and enjoy.

Optional Toppings

As you can see, I’ve been a bit of a traditionalist.  It’s winter and I’m eating my noatmeal like oatmeal, with either extra Carbmaster milk or cream poured on top and a pat of butter.  I’ve been flavoring it with French Vanilla Torani, so my bowls have been a creamy mass of warm deliciousness.  But there are all sorts of combinations you can try!  Here are some that are on my agenda:

  • French Vanilla Torani, coconut butter
  • Raspberry Torani, fresh raspberries
  • French Vanilla Torani, fresh strawberries
  • peanut butter, S’Mores Torani, a few sugar free dark chocolate chips
  • brown sugar Splenda (or Brown Sugar and Cinnamon Torani), sprinkle of cinnamon, pecans
  • Pumpkin Spice Torani, spoonful of pumpkin puree, pecans

I may be a bit of a Torani fangirl, with all of those flavors in stock, but you can always use whatever sweetener you have on hand (I know a lot of people prefer stevia and erythritol – knock yourselves out!).  You can add extracts in that case if you’d like to add in additional flavor!


Here’s where I normally link in a picture of my MyFitnessPal recipe that shows the nutritional breakdown.  I’m not going to do that for this recipe.  Why?  Because there are so many variables, and I’m not talking about just your toppings.  For instance, I use Krogers brand Carbmaster milk.  I know a lot of people who come to this site don’t have access to a Krogers.  They may elect to use almond milk, or coconut milk, or soy milk, or whatever.  I’m not a big fan of almond milk, so I prefer the Carbmaster.  Whatever works!  All of those are cool!  But they do have different nutritional values.  I will say, however, that my typical bowl breaks down to just under 300cal, 4g net carbs, 15g fat, 20g protein, and 14g fiber.


Leave a Reply

Your email address will not be published. Required fields are marked *