Warm up this winter with our hearty keto oatmeal recipe! (2024)

FAQs

What kind of oatmeal is best for keto diet? ›

When choosing oatmeal, we recommend sticking to Steel Cut Oats. The large pieces of oats are digested more slowly, which will help keep your blood sugar levels stable. Additionally, oats are a good source of fiber, a nutrient that may be missing in a keto diet.

Oatmeal is high in net carbs, which doesn't fit the low carb, high fat strategy needed to achieve ketosis. Chia seeds, flaxseed, hemp hearts, and almonds are all possible substitutes for oatmeal, whether you make them into porridge or enjoy mixing them with other foods.

Per 1 cup bowl of oatmeal (1 serving) this recipe has 9 grams of net carbs, 19 grams of protein and 32 grams of fat. We kept it basic with the flavor, but you can use the ratio of seeds to liquid outlined in the recipe and add in other ingredients to change up the flavor!

Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Grains and Starches

One of the initial food categories to steer clear of on the keto diet is grains and starchy foods. Examples include wheat, rice, corn, and oats, which are rich in carbohydrates. These goods can have a notable impact on blood sugar levels and impede the body's ability to enter ketosis.

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

While most cereals are full of carbs, and will knock you off the keto diet, Magic Spoon is 100% keto-friendly! It's perfectly designed for individuals following the keto diet or leading a low carb lifestyle.

Ingredients For Keto Oatmeal

Almond Flour – In this recipe, you can also use almond meal which is similar to almond flour but has a coarser texture. Coconut Flakes – They add texture and a delicious coconut flavor to the oatmeal. Flax Meal – It is a good source of fiber, omega-3 fatty acids, and lignans.

What is a good substitute for oatmeal for weight loss? ›

Nuts and seeds can be a great grain-free substitute for oatmeal if you're following a paleo diet. In addition to being rich in heart-healthy fats, fiber, and protein, foods like almonds, pumpkin seeds, sunflower seeds, walnuts, and pecans are all high in plenty of essential vitamins and minerals ( 6 , 7 , 8 , 9 , 10 ).

Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries. If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.

Low-carb options like berries, avocado, tomatoes, olives, and coconut offer the nutritional benefits of fruits without impacting ketosis. Conversely, high-sugar fruits like bananas, grapes, pineapple, mango, and apples should be avoided as they can impede progress on a keto diet.

Be sure to select steel cut or rolled oats instead of highly processed varieties, such as instant oatmeal, to get the most bang for your buck in terms of nutrition. A 1 cup (33 gram) serving of cooked oats contains 21 grams of net carbs.

For instance, a 1/2 cup serving of Quaker Old Fashioned Oats contains approximately 27 grams of carbohydrates, with 4 grams of fiber, resulting in 23 grams of net carbohydrates. This carbohydrate content might raise concerns for individuals aiming to stay within their daily carbohydrate limits on a ketogenic diet.

The ketogenic diet focuses on consuming low-carb, high-fat foods to promote ketosis. Oatmeal, being a grain, is naturally high in carbohydrates, making it unsuitable for a strict keto diet. Those looking to maintain ketosis should avoid or strictly limit oatmeal and seek out alternative low-carb breakfast options.