Swaps / oatmeal
The best keto substitutes for oatmeal
Half a cup of dry oats has about 22.2 grams of net carbs. A warm, spoonable “noatmeal” made from seeds and coconut gets you the cozy breakfast.
Oats (dry rolled): 22.2 g netFlax porridge: 0.3 g net
4 swaps that work
01Hemp heart porridge1.4 g net · 3 tbsp (30 g)
- Best for
- The closest texture to oatmeal
- How
- Simmer hemp hearts with almond milk, a spoon of flax and cinnamon for 3 to 5 minutes.
02Chia pudding2.2 g net · 2 tbsp (28 g)
- Best for
- Make-ahead breakfasts
- How
- Stir chia into coconut or almond milk and refrigerate overnight.
03Flax porridge0.3 g net · 2 tbsp (14 g)
- Best for
- A quick hot cereal
- How
- Stir flaxseed meal into hot water or milk and let it thicken.
04Toasted coconut flakes0.7 g net · 2 tbsp (10 g)
- Best for
- Topping and texture
- How
- Toast unsweetened flakes in a dry pan and fold in.
Tips from the kitchen
- Top with a few raspberries, a spoon of nut butter or a splash of cream.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
Recipes that use these swaps
Quick answers
What is the best keto substitute for oatmeal?
It depends on the dish. Hemp heart porridge is best for the closest texture to oatmeal; Chia pudding is best for make-ahead breakfasts; Flax porridge is best for a quick hot cereal.
How many carbs does the swap save?
A serving of oats (dry rolled) (½ cup (40 g)) has about 22.2 g of net carbs. Flax porridge (2 tbsp (14 g)) has about 0.3 g.
Is oats (dry rolled) keto?
Not keto-friendly. A wholesome grain, but too high in carbs for keto.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
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