Can You Eat Oatmeal on the Keto Diet? 4 Best Oatmeal Substitutes

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The keto diet is so hot now that you’ll find cookbooks in grocery stores, along with products that help you stick to the diet. When you follow the keto diet, you force your body into ketosis. This helps you burn more fat and lose more weight. Doctors originally suggested this diet for kids dealing with epilepsy, and then found that it benefited other groups of people. Diabetics usually follow a low-carb diet and find that the keto diet can help them keep their blood sugar down. Despite its inclusion in many healthy meals, one food you cannot eat when managing your carbs, like on a keto diet, is oatmeal. Learn more about oatmeal and keto in this post. Can you make keto oatmeal recipes that recreate the flavors you love?

Table of Contents

How Does the Keto Diet Work?

Your body uses the carbs that you eat as fuel to help you get through the day. When you do not eat enough carbs, your body will burn the reservoirs of fat you stored. To reach this stage, you cannot consume more than 50 grams of carbs in a day. Some people on the keto diet consume as little as 20 carbs per day or even less. Relying on the keto diet helps you enter ketosis. The keto diet requires that you make some big changes to your life. You’ll eat more fats and meats than you do fresh veggies and fruits. 

As oatmeal has a lot of carbs, it’s not a daily treat you can eat on this diet.

Is Oatmeal Keto Friendly?

The answer to “is oatmeal keto” is sadly, no. 

Oats are usually a healthy grain that you can eat on most healthy diets. They have more zinc and magnesium than other grains do, along with other vitamins and minerals. While some grains are milled and lose a lot of their valuable nutrients, oats are whole grains. A single serving of oatmeal in the morning can keep you full all the way through until lunch and give you energy for the day. 

One serving of ¾ of a cup has 3 grams of fiber and 21 grams of protein. When you subtract these numbers to get the net carb count, it comes to 18, which is nearly your entire carb count for the day on keto. If you have a big bowl in the morning, you may need to skip other carbs later. Adding fruit to your oatmeal can significantly increase the number of carbs you consume.

can you eat oatmeal on the keto diet_alice's kitchen

Signs of Ketosis

If you looked up “can you have oatmeal on keto” because you don’t want to give up the whole grain, you need to know how to tell when you’re in ketosis. 

When your body reaches ketosis, you’ll find that you feel less hungry and that you need to eat less to feel full. But it’s not all positives when your body reaches the state of ketosis. On top of keto flu symptoms, such as nausea, there are other things you can experience. Ketosis can also cause dry mouth and fatigue, which usually goes away within a few days. As your body adjusts to the diet, you’ll experience fewer of these symptoms.

Some people find that they can eat more carbs than others do and still reach ketosis than others do. You may find that you can have oatmeal in the morning and limit your carb intake for the rest of the day in order to get all of the benefits of the keto diet. 

Can You Eat Oatmeal on Keto Plans?

Many people claim that you cannot eat oatmeal while sticking to a keto diet, but it depends on the type of meal plan that you choose. 

One cup of cooked oats has 21 net grams of carbs, which may be low enough to fit in your carb count for the day. Oats can also help you manage sugar cravings. For example, when you turn oats into oatmeal, you get a filling meal that can help you avoid sugary snacks. Though generally, oatmeal is usually better for those on a low-carb diet than those on a keto diet. 

Is Oatmeal Good for Keto Diet? Alternatives to Oatmeal

Now that you know you usually cannot eat oatmeal on the keto diet, it’s time to consider some alternatives. 


Bulgur is another whole grain that might work for your diet. One cup has less than 26 grams of carbs. You can easily incorporate other ingredients to stretch out the bulgur.

Hemp seeds

Hemp seeds are a great option because they have omega-3 fatty acids and B vitamins, along with Vitamin E and zinc. One serving of 3 tablespoons of hemp seeds has a little more than 2 grams of carbs and less than 170 calories. A serving also has 9 grams of protein. 

While you can eat a handful raw as a snack, you can also mix them with non dairy milk to make a quick breakfast.

Flax seeds

Flax seeds are also high in omega-3 fatty acids and has lots of fiber. Studies found that flax seeds are good for your digestive and heart health. 

Chia seeds

You can also try chia seeds, which have tons of fiber and omega-3 fatty acids. Chia seeds are great for breakfast meals and snacks. They make a delicious addition to keto pudding and can also replace oatmeal in the morning when mixed with other ingredients.

Keto Oatmeal Recipes

Though you can’t eat oatmeal on the keto diet, you can use alternatives any time you have a craving for whole grains. We found a few recipes you can try making at home.

Faux Keto Oatmeal

One of the top recipes that are worth your time is this basic recipe for faux oatmeal that is keto-friendly. It takes only 10 minutes to make and 5minutes to prep. You can even ready the ingredients the night before and make the dish when you get up in the morning.


3 tablespoons of hulled hemp seeds

1 tablespoon of ground flax seeds

1 tablespoon of chia seeds

½ cup of coconut milk, not cream

1 teaspoon of cinnamon

1 teaspoon of vanilla extract

How to Make Keto Oatmeal

  1. Add all of the seeds to a small pot and stir until combined. 
  2. You’ll then add the coconut milk and cinnamon as well as the vanilla. 
  3. Turn the stove to medium heat and bring the mixture up to temperature 300 ° F. Though it may look thin initially, it will form a thicker consistency that is similar to oatmeal as it cooks. 
  4. Remove the mixture from the heat and stir. 

One of the nice things about this recipe is that you can combine the dry ingredients in larger amounts and use as much as you need in the morning. You’ll also love that you can experiment with other keto-friendly ingredients and flavors to make new recipes.

Keto Overnight Oats

Do you miss the convenience of overnight oats? There are tons of recipes online that show you how you can make oatmeal the night before and keep it in the fridge before eating the next morning. It’s just as easy to make a keto version of this that tastes the same and is just as convenient to make.


2 tablespoons of ground flax seeds

2 tablespoons of chia seeds

2 tablespoons of unsweetened and shredded coconut flakes

2 tablespoons of your favorite sugar substitute

½ cup of hot almond milk

½ cup of cold almond milk

How to Make Keto Overnight Oats

  1. Mix both the seeds and coconut flakes in a small bowl and add the sugar substitute. 
  2. Add the hot almond milk to give the mixture an oatmeal consistency and then add the cold milk and mix before eating.
  3. If you want to make this the night before, you can mix all of the ingredients in a glass jar and store it in the fridge with a lid on top of the jar. Heat the mixture in the microwave when you get up, if you want to. You can also combine just the dry ingredients and add the warm and cold milk in the morning.

Though this recipe calls for almond milk, you can use any type of milk substitute that you want. Try soy milk in a vanilla flavor or plain water if you’re in a hurry. You can have fun adding other ingredients to the mixture too. Consider topping the overnight oats with sugar-free jelly or your favorite fruit. Some like a sprinkle of extra coconut flakes over the top or using sugar-free hot cocoa in the mixture.

Keto Oatmeal Cookies

Some people ask Google, “can you eat oats on keto” because they miss their favorite cookies. After all, oatmeal cookies are one of those desserts that many people love to eat. Whether you have kids who like sweet treats or just want a recipe for yummy cookies that are easy to make, you’ll want to try this one. This recipe is a great way to make cookies and stick to the keto  diet.


¾ cup of unsalted butter

¾ cup of your favorite sugar substitute

2 large room temperature eggs

2 teaspoons of vanilla extract

1 ½ cups of blanched almond flour

½ cup of oat fiber

1 teaspoon of baking powder

2 teaspoons of cinnamon

½ teaspoon of salt

½ cup hemp seeds

How to Make Keto Oatmeal Cookies

  1. Making keto oatmeal cookies is as easy as making other cookie recipes. Place the butter in a small saucepan and turn the stove to low. 
  2. Let the butter melt in the pan. You can either swirl the butter around in the pan or use a spatula. 
  3. Remove the butter from the heat when it turns brown and before it burns. Though you can skip this step, it adds a richness to the cookies that mimics the taste of sweet oatmeal cookies.
  4. Turn your oven to 350 degrees Fahrenheit while you prepare the recipe. 
  5. Combine your sugar substitute and butter in a bowl. Beat with a hand mixer until it develops a thick and frothy consistency. 
  6. Add the eggs and vanilla to the mixture and beat until combined. 
  7. In a separate bowl, mix the rest of the ingredients. 
  8. You will then slowly add the dry ingredients to the wet mixture a little at a time.
  9. Drop the cookie batter onto your baking sheet in small dollops that you space two inches apart. You can use a fork to press indents on the top of the cookies or skip this step. They should flatten out on their own. 
  10. Bake the cookies for 12 minutes if you prefer a chewy cookie. You can also add ½ teaspoon of xanthan gum to give them a chewier texture. 
  11. For crispy and crunchy cookies, leave them in the oven for up to 15 minutes. 
  12. Let the cookies cool completely before you remove them from the baking sheet. Removing them too early can cause the cookies to fall apart.

Keto Cream Cheese Frosting

While these cookies taste just like oatmeal cookies do, they may not be as sweet as you would like. That’s why we suggest using this cream cheese frosting on top of the cookies. It is easy to make and is a great way to top other cookies with, as well as cakes.


8 ounces of softened cream cheese

2 teaspoons of vanilla extract

1 ½ teaspoons of powdered sugar substitute

How to Make Keto Cream Cheese Frosting

  1. Cut the cream cheese into small one-inch cubes. If the cream cheese is still cold, pop it in the microwave for 10 seconds at a time until it is soft enough that you can whip it. 
  2. Place the cream cheese in a bowl and use a hand mixer to whip it until it becomes thick and creamy.
  3.  Add the vanilla and ½ teaspoon of the powdered sugar substitute. Keep whipping the mixture as you add more of the powdered sugar substitute until it reaches a frosting consistency. 

This recipe makes enough frosting for up to 12 cookies or six cupcakes. If you have any frosting leftover, you can keep it in an airtight container in your refrigerator for up to five days.

Can I Eat Oatmeal on Keto? Toppings to Try

Though keto oatmeal may satisfy your craving, some people find that they miss oatmeal toppings as much as they miss oatmeal itself. When you try the overnight oats or faux oatmeal recipes we found above, try some different toppings to better recreate the taste of a bowl of oatmeal. Start with fruits that are low in carbs. Both strawberries and raspberries are suitable for keto dieters. You can use a small handful of fresh berries or cook the berries down with a little sugar substitute. This forms a jam-like consistency that is perfect for topping a bowl of faux oats. You can also use a combination of berries to enjoy the sweet and tart flavors together.

Maple syrup has more sugar than you might expect, which is why you usually can’t eat it while following the keto diet. Low sugar and no sugar added alternatives are available that taste similar to maple syrup, though. You can also try making your own with xanthan gum and water along with a sugar substitute and a little salt. Maple or butter extract gives the faux maple syrup a richer and more natural taste.

Don’t forget about savory toppings either. You might want to know if you can eat oatmeal on a keto diet because you always have a bowl for breakfast with a cup of coffee. Savory toppings help you feel full for hours and offer an alternative to traditional sweet breakfast dishes. Make the faux keto oatmeal recipe and then add some chopped and cooked bacon over the top. You can even mix in some shredded cheese and cooked sausage to transform your breakfast.


What Can I Substitute for Oatmeal on Keto Diet?

The best substitute for oatmeal on the keto diet is a combination of nuts and seeds. Many recipes call for hemp and chia seeds, along with flax seeds. You should not use rice as an alternative though. Even brown rice has more than 40 grams of carbs per serving.

Is Quaker Oatmeal Keto-Friendly?

Quaker oatmeal is one of the world’s most popular types of oatmeal. You can choose a quick cook oat for a fast and convenient breakfast or go with oats that require a longer cooking time. Neither variety are keto-friendly though. Quaker oatmeal has so many carbs that a small serving can impact your entire day’s carb allowance.

Can You Eat Oatmeal on Low Carb Diet?

Many people ask, can you eat oatmeal on keto diet plans? The simple answer is that no, you cannot eat oatmeal on this diet. Some claim that raw oats you cook yourself can fit with this diet plan though. Some of these types have as little as 12 carbs per serving, which can fit into a keto diet.

Are Oats Keto Friendly?

Oatmeal is one of the most popular breakfast foods in the world, which is why so many people ask, can you eat oatmeal on the keto diet? There are a handful of brands that now make packaged protein oatmeal that has fewer carbs and more protein than traditional oatmeal does. You’ll also find that you can eat a small bowl as long as you watch your carb intake the rest of the day. Most people, though, look for alternatives to oatmeal, including recipes for overnight “oats” and “oatmeal” cookies because they don’t want to risk eating too many carbs.