Oatmeal has been around forever and is a super simple, quick and filling breakfast option. But even the stuff that’s 100% steel cut oats still contains a substantial amount of carbohydrates. Luckily, there are some low carb, keto oatmeal options that fill the gap.


keto oatmeal



Top 3 Keto Oatmeal Brands


#1 HighKey Instant Hot Cereal


Like their other snacks, HighKey knows exactly what they are doing. HighKey has been able to replicate the texture of oatmeal pretty much perfectly! There is a creaminess and thickness to the texture but also bits of nuts that adds a great crunchiness so it’s not mushy at all!  For the flavor, they add a perfect amount of sweetness and salt so overall both their flavors have a great balance! Did we also mention it’s only 1-2g net carb per serving and 13-14g of fat!

Two Flavors:

  • Cinnamon Spice
    • 1g net carb per 1/3 cup, 13g fat
    • PERFECT substitute for any cinnamon flavored oatmeal!
    • Ingredients: Hemp seeds, Coconut, Sunflower seeds, Milk Protein Isolate, Pecans, Monk Fruit, Erythritol, Stevia, Flax Seeds, Chia Seeds, Cinnamon, Collagen, Sea Salt, Nutmeg and Cardamom
  • Almond Cocoa
    • 2g net carb per 1/3 cup, 14g fat
    • Tastes like you mixed oatmeal with hot chocolate! Delicious!
    • Ingredients: Hemp Seeds, Coconut, Erythritol, Monk Fruit, Stevia, Almonds, Sunflower Seeds, Milk Protein Isolate, Flax Seeds, Chia Seeds, Cocoa Powder, Collagen, Sea Salt

Pro Tip: Use Milkadamia Unsweetened Vanilla instead of water. Assists in adding great texture and fattiness! (Around Zero net carb per serving!)


#2 Pure Traditions UNSWEETENED Hot Cereal


Pure Traditions is a paleo, low carb brand however one of their hot cereals, the Unsweetened version can also be used as keto oatmeal. This flavor has NO added sweeteners (even keto friendly ones) so you will definitely need to add your own if you are looking for your traditional oatmeal taste. However, they use great ingredients and the texture is near perfect for oatmeal!


    • 2g net carb per 1/3 cup, 17g fat
    • Ingredients: Organic Coconut, Almond, Pecan, Organic Chia Seed, Organic Flax Seed, Konjac Root, Organic Cinnamon, Salt
    • Sub Milkadamia milk instead of water for a more fatty texture and taste!

#3 LowKarb Keto Hot Cereal


LowKarb has come out with a few flavors of their keto oatmeal – Chocolate, Cinnamon Bun and Peanut Butter. These flavors have more of a blended (cream of wheat) with not many chunks or oat type texture like your typical oatmeal. They also could be considered less “natural” in the sense they’ve included more gums, powders, and fillers compared to the other two options. They’ve also added in some MCT powder to add more of a fat component besides just from the nuts.

Two Flavors:

    • Cinnamon Bun
      • 2g net carb per 1/3 cup, 18g fat
      • Sweeteners: Erythritol, Tapioca Maltodextrin, Sucralose
      • Ingredients: Hemp Seeds, Coconut, Almonds, Sunflower Seeds, Flax Seeds, Whey Protein Isolate, Lecithin, Cellulose Gum, Xanthan Gum, Salt, Sucralose, Acesulfame Potassium, Lactase, Erythritol, Chia Seeds, Cinnamon, MCT Powder (Tapioca Maltodextrin), Salt.
    • Chocolate
      • 2g net carb per 1/3 cup, 19g fat
      • Sweeteners: Erythritol, Tapioca Maltodextrin, Sucralose
      • Ingredients: Hemp Seeds, Coconut, Almonds, Sunflower Seeds, Flax Seeds, Whey Protein Isolate, Cooca, Lecithin, Acesulfame Potassium, Aminogen, Lactase, Erythritol, Cocoa Powder, MCT Powder (Tapioca Maltodextrin), Salt.


Ways to Spice Up Your Keto Oatmeal…

  • Don’t forget to use your favorite keto friendly milk instead of water to add even more great texture and flavor!
  • Add the following:
    • Low carb fruits like berries!
    • Keto friendly chocolate
    • Keto Syrups
    • Or simply add in a little dusting of keto friendly brown sugar! ENJOY!