Is Oatmeal Keto? (Plus Keto Friendly Alternatives)


No type of oatmeal is keto friendly. A single 100 gram serving of oats has 69 grams of carbohydrates with only 10 grams of fiber. With 59 grams of net carbohydrates, even a small amount of oats can derail a ketogenic diet.

How Many Net Carbohydrates Are in Oatmeal?

Most types of oats have similar nutritional profiles, although they are slightly different.

Here’s a table of the main macronutrients in the most popular types of oats per 100 gram portion of each (dried, not cooked):

 Rolled or Quick OatsSteel Cut Oats
Calories (kcal)367386
Fats (g)67
Carbohydrates (g)6766
Fiber (g)1011
Net Carbohydrates (g)5755
Protein (g)1616

On top of the oats themselves, the most common toppings also tend to have a lot of carbohydrates:

  • Sugar
  • Maple syrup or agave
  • Fruit
  • Chocolate (if not in the form of cocoa powder)

It’s clear that neither rolled oats, quick oats, or steel cut oats are keto friendly.

Substitutes for Oatmeal on a Ketogenic Diet

keto oatmeal

Grains like oatmeal aren’t suitable for any type of low carb diet.

However, you can use other foods like seeds to create a keto friendly oatmeal that is low in carbohydrates and doesn’t produce a significant glycemic response.

There are many recipes out there, but the best ones that I’ve tried are all based on:

  • Hemp seeds or flaxseed
  • Chia seeds
  • Coconut milk (to get the creamy texture)

Here are some of my favorite recipes, but there are others out there if these don’t quite appeal to you:

These recipes don’t take much effort to make, and you can accommodate them to almost any type of keto diet.

If you’re vegan, you may be interested in these vegan heavy cream substitutes.

What Can You Eat For Breakfast on a Keto Diet?

It’s been quite some time since I followed a keto diet, but my core breakfasts, other than keto-friendly oatmeals and porridges, were mainly:

  • Pancakes
  • Muffins
  • Smoothies
  • Eggs
  • Frittatas

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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