What can I substitute for oatmeal for keto?

In this article, we are going to discuss and answer the question “What can I substitute for oatmeal for keto?”. I will also discuss the alternatives to oatmeal with their benefits, and some suggestions for oatmeal from milk to flavors. I will also include why oatmeal is not appropriate for the keto diet and will explain about keto diets.

What can I substitute for oatmeal for keto?

Flaxseed, hemp seed, and chia seeds are great alternatives to oats. You can substitute the milk for even lower carbs options such as almond milk, or coconut milk.


Flaxseeds contain very low carbs in them. In a ¼ cup, there are 0.68 grams of net carbs. Flaxseeds are beneficial to heart health and a better alternative to fatty food. It contains omega-3 fatty acids.

It can be added to almond milk and would mimic the texture of oatmeal. 

Chia seeds

Chia seeds are low in carbs as well. It contains a carb content similar to flaxseed, in a ¼ cup, it contains 0.65 grams of net carbs. When these seeds are soaked in almond milk or coconut milk, they change in texture from seeds to oatmeal-like texture.

 They are loaded with nutrients and fibers. Especially antioxidants that help fight off free radicals and prevent aging of the cells. The fibers are needed by the body as well. Fiber is essential for a healthy digestive system. Fibers prevent constipation and straining when defecation.

Hemp seeds

Hemp seeds are the highest in carbs among these seeds, yet it is still considered low in carbs. These seeds contain fiber, a good source of protein, arginine, vitamin E, potassium, calcium, and magnesium.

These keto-friendly seeds can substitute oatmeal and reduce the carb content immensely. You can also try out which seed type fits you best, and which one you like best. Adding or mixing two types of seeds also works as well. It brings variety to your dish.

Add your choice of seeds from these three with milk that is plant-based. Such milk includes coconut milk or almond milk. You can add other ingredients to it, to make it sweeter add some sweeteners to it. 

Top it with some nuts like almonds or walnuts. For flavors, you can go for basic flavors without any additives. You can also add vanilla, cinnamon, or nutmeg. It depends on what you prefer when you experiment with different flavors.

You can also add some fruits that are low in carbs to your flaxseed, hemp seeds, or chia seed oatmeal. Some include blueberries, raspberries, avocados, and apples.

Oatmeal is a healthy meal, yet it is high in carbs and can not be consumed on a keto diet. Only half a cup of oats contains 67.5 grams of carbs which would put your body out of the ketosis process. It is crucial to stay on low carbs diet on the keto diet. 

The main source of energy for the body is glycogen, the stored form of glucose. When you go for low carbs food for a long time, these glycogen stores are depleted and used in the liver. Upon the depletion of these glycogen stores, the liver produces ketone bodies from fat. 

The keto diet is a diet highest in fat content and lowest in the carb. It has medium protein consumption to prevent muscle mass loss, and extra protein would lead to the use of energy for amino acids.

 So the keto diet aims to switch the energy source from carbs to fat, and gradual weight loss is the result. But that process requires some serious adherence and commitment to the diet. Adhering to the keto diet means you have to cut down the carbs and high carbs food from your diet. 

This includes fruits, starchy vegetables like potatoes, and a lot of grains and baked goods. It limits your carbs intake to 5-10% per day only. It requires effort and commitment.


In this article, we discussed and answered the question “What can I substitute for oatmeal for keto?”.I also discussed the alternatives to oatmeal with their benefits and some suggestions for oatmeal from milk to flavors. I also included why oatmeal is not appropriate for the keto diet and explained about keto diets.




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