Can You Eat Oatmeal on a Low Carb Diet

Larn how to prepare low-carb oatmeal perfect for anyone following a keto nutrition and pick upwardly some tips and tricks for creating your own custom oatmeal blend.

Acquisition a Low-Carb Breakfast

Although oats are a good source of fiber and a staple breakfast favorite, 1 cup of plain oats contains over 40 grams of carbohydrates, eating up most of the immune carbohydrates when following a keto or depression carb nutrition (1).

And then, unfortunately, oats are non low carb or very keto-friendly.

Monitoring your intake of carbohydrates is fundamental to getting your keto diet right equally well-nigh people will have to reduce their carbohydrate intake to reach ketosis.

If y'all are following or starting a keto diet, and then yous know the cardinal to success is tracking your macros to ensure you aren't eating too many carbohydrates.

The goal of any keto diet is to limit your carbohydrate intake to anywhere beneath 50 grams per day or then (this can vary depending on your size and weight). Limiting your carb intake and increasing your intake of good for you dietary fats will shift your torso to enter a metabolic state chosen ketosis and to utilize more fat substrate for fuel.

You tin can easily prepare low-carb keto recipes using eggs and low-carb vegetables for uncomplicated keto breakfast options. But eating eggs every single 24-hour interval can be monotonous and atomic number 82 to meal prep burnout.

To avert this, hither is another low-carb option to add to your breakfast meal prep.

Cardinal to making Low-Carb Oatmeal

Preparing low-carb and gluten-free oatmeal is uncomplicated, swap out the starchy oats for keto-friendly nuts and seeds! We've crafted this oatmeal substitute recipe with hemp seeds, flax seeds, and chia seeds cooked in coconut milk and flavored with vanilla and cinnamon.

Oats certainly hold up to their center-good for you claim, just this keto oatmeal is packed with food-dense seeds, each with its ain claim to fame:

• Hemp Seeds: Hemp seeds, likewise called hemp hearts, are definitely underutilized as they can exist eaten raw, roasted, or cooked; another apply is for non-dairy hemp milk and cheeses! 3 tablespoons of hemp seeds comprise 166 calories, 9 grams of protein, 15 grams of fat, and less than 3 grams of carbohydrates, making them one of the all-time seeds to eat when post-obit a low-carb or keto diet (two). They are besides a good source of vitamin E, B-vitamins, zinc, and omega-3 fatty acids!
• Chia Seeds: Chia seeds come from a flowering plant in the mint family unit native to central and southern Mexico. Chia seeds are rich in fiber and a diverseness of minerals;  they are a popular source of heart-healthy omega-3 fatty acids (3).
• Flax Seeds: Flax seeds are high in soluble cobweb and omega-three fat acids (alpha-linolenic acid) two nutrients known to benefit centre health and digestive health. They likewise contain various other phytochemicals such equally lignans, which take antioxidant properties, are rich in certain minerals like potassium (4).

We've portioned out each of these superfoods in the recipe to achieve a healthy macro ratio for one portion of low-carb keto oatmeal.

Per one cup basin of oatmeal (ane serving) this recipe has 9 grams of net carbs, nineteen grams of protein and 32 grams of fatty.

We kept it basic with the flavour, simply you can use the ratio of seeds to liquid outlined in the recipe and add in other ingredients to change up the flavor!

Here are our acme 3 favorite mixes with measurements, simply substitute these ingredients for the honey and cinnamon listed in the recipe below. Annotation that some of these will modify the nutrition slightly:

• Coconut Cashew: blend 1 tablespoon toasted cashews with liquid of choice in the recipe and and so add together 1 tablespoon coconut flakes.
• Berries and Cream: blend 1/4 cup fresh strawberries with liquid of choice in the recipe and add 1 tablespoon cream cheese forth with i/2 teaspoon lemon zest.
• Peanutbutter Crunch: mix in two tablespoons powdered peanut butter and 1 tablespoon toasted and crushed peanuts

Retrieve that there are endless flavor combinations. Experiment with your breakfast oatmeal by using a diversity of toppings such as depression-carb fruits, fruit zest, and toasted seeds or nuts.

You can as well add in a scoop of poly peptide pulverisation for an extra protein heave! I recommend calculation a bit more liquid to the oatmeal if y'all do use protein pulverization to prevent information technology from becoming besides business firm.

How Many Carbohydrates Should You Be Eating?

If you aren't certain well-nigh how many grams of carbohydrates you demand per day to transition into ketosis, get your custom keto carbohydrate count by using the calculator below:

How to Fix Your Keto Oatmeal Recipe

Prep time: v minutes
Cook Time: 10 minutes
Servings: 1

Ingredients

• iii tablespoons hemp seeds, hulled
• 1 tablespoons flaxseed, ground
• 1 tablespoon chia seeds
• 1/2 loving cup coconut milk
• 1/2 teaspoon cinnamon
• 1 teaspoon honey (optional)
• ane/2 teaspoon vanilla excerpt

Kitchen Tools

• Small pot
• Spatula
• Measuring cups and spoons
• Pocket-sized storage container

Pace 1: Assemble Your Ingredients

Gathering and measuring all of the ingredients you lot will be using to set up your low-carb oatmeal.

Stir all of the ingredients together in a modest saucepan, including whatever additional flavorings, and whisk until smooth.

Step 2: Simmer until thickened

Oestrus the oatmeal over medium heat and stir occasionally until thickened into a porridge consistency. The chia seeds and ground flax help thicken the mixture, yous may run across it firm upwardly overnight as well thanks to the chia seeds.

You lot can adjust the consistency by using more or less liquid depending on your preferences. Once you get it where you similar move on to step 3!

You can also microwave your low-carb oatmeal for 3 minutes, exist certain to cover it was a paper towel and stir it halfway through the cooking process.

Step iii: Plate or Portion for Meal Prep

In one case you reach the desired consistency you can remove your low-carb oatmeal from the pot and portion it into repast prep containers or into a basin to relish immediately!

This recipe only makes 1 serving, and then multiply information technology every bit many times as you'd like for your weekly meal prep.

Keto Meal Prep Resources

Post-obit a keto or low-carb nutrition has its challenges, so nosotros've put together plenty of resources to support you in your wellness journey:

• one,200 Calorie Keto Meal Plan
• Piece of cake Keto Meal Prep Recipes
• Keto Nutrient List
• Keto Alcohol Guide
• Keto Protein Guide
• Low-Carb Keto Fruits

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Keto Low-Carb Oatmeal Recipe

Description

With some unproblematic swaps, you can create a low carb oat meal perfect for breakfast.

INGREDIENTS

• 3 tablespoons hemp seeds, hulled
• ane tablespoon flaxseed, basis
• 1 tablespoon chia seeds
• i/2 cup kokosnoot milk or almond milk
• ane/ii teaspoon cinnamon
• i teaspoon beloved (optional)
• one/ii teaspoon vanilla excerpt

Toppings (Optional)

• 1/4 cup strawberries, fresh sliced
• ane tablespoon coconut flakes

INSTRUCTIONS

1. Gathering and measuring all of the ingredients you lot will be using to ready your low-carb oatmeal. Stir all of the ingredients together in a small saucepan, including any additional flavorings, and whisk until smooth.

2. Oestrus the oatmeal over medium heat and stir occasionally until thickened into a porridge consistency (6-10 minutes). The chia seeds and footing flax help thicken the mixture, yous may see it firm-upwardly overnight as well thank you to the chia seeds.

3. One time y'all reach the desired consistency you tin can remove your low carb oatmeal from the pot and portion information technology into meal prep containers or into a bowl to savour immediately!

NOTES

• This recipe only makes ane serving, so multiply it as many times equally you'd like for your weekly meal prep.
• You can also microwave your low-carb oatmeal for 3 minutes, be certain to embrace information technology was a newspaper towel and stir it halfway through the cooking procedure.

NUTRITION FACTS

Servings: 1 | Calories Per Serving: 450

• Total Fat 32g

  41%

• Cholesterol 0mg

  0%

• Sodium 120mg

  5%

• Total Carbohydrates 9g

  7%

• Sugars 7g

• Protein 19g

• Vitamin A

• Vitamin C

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Source: https://www.trifectanutrition.com/blog/keto-low-carb-oatmeal-recipe

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