Keto oatmeal. Sounds like a bit of an oxymoron doesn’t it? Well that’s no longer the case as we have a wide array of different flavors of keto oatmeal powered by hemp hearts! Once you master this basic low carb oatmeal recipe the world is your oyster! You can test out all kinds of different flavor combos and decide what works best for you. We went ahead and tried out 7 flavors of our own. We’ll let you in on what worked, what needs improvement, and what was a total disaster. Luckily there wasn’t too many disasters! We’ve put together a video documenting all 7 flavors we tested out as well as a taste test. Check it out!
Hemp Hearts Benefits
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f you’re not familiar with hemp seeds don’t worry! We had only used them a handful of times before getting in depth with them and testing out all these different combinations. They’re super easy to use! Before we get down and dirty with all of the amazing flavor and ingredient combos we tested, lets cover the proven health benefits of hemp seeds.
- Contain over 30% fat and are rich in omega-6 and omega-3 fatty acids
- Contain high amounts of arginine which has been shown to reduce the risk of heart disease.
- 3:1 omega-6 to omega-3 ratio which is considered in the optimal range.
- Source of plant-based protein. 3 tablespoons contain over 10g of protein.
- Good source of fiber which improves digestive health.
Where To Buy Hemp Hearts
We’ve had the unfortunate experience of going to the grocery store specifically to get hemp seeds. Big Mistake! We we’re forced to pay over $15 fur a 16oz bag of this stuff. We’ve since found some better deals which allow us to keep our keto oatmeal budget under control. Here’s what we’ve stumbled upon so far:
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- Nutiva Hemp Seeds – Amazon: This is probably your best option. It’s as cheap as you’re likely to find them, especially if you’re a prime member and choose to “subscribe and save”.
- Raw Shelled Hemp Seeds – Trader Joe’s: If you’re near a Trader Joe’s then stop in and pick up their 8oz bag of hemp seeds. Perfect if you’re not sure if you like them and just want to dip your toe in the keto oatmeal waters. Amazon mostly offers 16oz packages.
- Just Hemp Foods – Amazon: This is an awesome price if you’re looking to pick up a large amount. As usual, the more you buy the cheaper the price. “Just Hemp Foods” also offers lots of other hemp products if you take a liking to hemp seeds. I’m looking into tying a few more of they’re offerings in the future.
Keto Oatmeal Ingredients
Let’s run through the ingredients you’re going to want in your pantry if you plan on becoming a keto oatmeal master. There’s a handful of essentials and then a bunch of optional items. Let’s run through the essentials in detail first:
Essentials
- Hemp Hearts – If you’re making keto oatmeal then hemp hearts are pretty much an essential.
- Chia Seeds – While not absolutely essential, chia seeds definitely make for a tastier and more pudding like final product. In conjunction with almond milk they work really well. Chia seeds are less necessary if you use a thicker liquid like coconut milk or heavy cream. In addition to tasting great and helping with consistency, chia seeds also sport a host of proven benefits such as reducing the risk of type 2 diabetes.
- Full Fat Coconut Milk – This isn’t actually an essential either, but it is going to result in the best tasting keto oatmeal, especially if you’re a coconut fan. There’s other options that you can use as the liquid in your keto oatmeal, but this one takes the cake!
N
ice To Have’s
ice To Have’s- Shredded Coconut – Adds nice texture and flavor to your oats. This can easily be omitted if coconut isn’t your thing.
- Stevia Drops – Without some form of sweetness your keto oatmeal will be more of a grandpa-style oatmeal. Sure, your grandpa has no problem shoveling down his morning old fashioned oats and hot water, but if you want some sweetness in your life, liquid stevia is your best bet in this dish. A drop or 2 will do!
- Heavy Cream – This is a close 2nd place to coconut milk. They are both similar consistencies and will get you a mousse like consistency. If coconut isn’t your thing then this might be a good ingredient to turn to.
Optional Ingredients
- Almond Milk – Or any other type of milk replacement are a good option if you’re trying to keep calories low. Unfortunately they also keep deliciousness low… You can make an almond milk keto oatmeal quite tasty if you supplement it with chia seeds and extra sweetness, but it’s a distant 3rd option to coconut milk and heavy cream in our house.
- Protein Powder – If you want to turn your oats into BROats(explained later) then throw in some protein powder! If you want the protein but want to keep these dairy free you can opt for some veggie protein. If you want to get super crazy you can even use hemp protein! Of course you’ll have to grow dreadlocks and rock a Bob Marley shirt before you pull that off, but it just might be worth it.
- Add-Ins – This is where the magic happens. You can literally throw in anything and it will probably come out tasting delicious. Experiment with your favorite flavor combinations until you come up with a winner. That’s what we did! We’ll detail our experiments below.
Low Carb Oatmeal Recipe Testing
Trial and error is the funnest part of coming up with our recipes. It’s so fun in fact, I would encourage you all to do some of your own. If you start making keto oatmeal and come up with some great flavor combo’s be sure to comment below so we can give them a try. We love testing and tasting your creations! Time to get down to business though. Here’s what works and what doesn’t:
NOTE
Below is a recap of the keto oatmeal we tasted in the video at the top of this blog post. The recipe’s listed at the bottom of this post are different than the ones referenced in the following section. The recipes at the bottom have been perfected based on what we learned in the testing process described below.
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umpkin Pie Oatmeal
umpkin Pie OatmealFlavor – This one has great flavor! Pumpkin Pie is a favorite of ours, so if you have similar feelings then this one’s for you. The elements that give this it’s signature flavor are the pumpkin puree, pumpkin pie spice and a few drops of stevia.
Consistency – The consistency on this one was definitely sub par. This one came out very thin and watery, not really what we’re looking for in our keto oatmeal. We’ve improved it in the official recipe.
–What We Learned–If almond milk is used chia seeds are a must.
Almond Joy Oatmeal
lmond Joy OatmealFlavor – Incredible! This is one of the few that we nailed on our first attempt. I guess it’s pretty easy when you throw together a bunch of delicious ingredients. This flavor is exactly like an almond joy!
Consistency – Very firm, but in a good way. I quite enjoyed the consistency of this one. While not that of a traditional oatmeal it was a pleasant, compact collection of delicious ingredients.
–What We Learned–Coconut milk results in a firm consistency if lots of add-ins are used.
Double Chocolate Oatmeal
ouble Chocolate OatmealFlavor – Kaboom! If you’re a dark chocolate fan then this ones for you. It has an intense dark chocolate flavor from the cocoa powder and Lily’s chocolate chips. Finishing this the next day with some sea salt is highly encouraged!
Consistency – The chia seeds in this helped achieve a mousse consistency which was great! Without the chia seeds this would have been much more dense and due to the heavy cream used.
–What We Learned–Even with a small amount of liquid chia seeds help achieve a good consistency
Maple Walnut Oatmeal
aple Walnut OatmealFlavor – Excellent flavor on this one. Good flavor isn’t terrbile hard to achieve, it’s getting the consistency down that can be tough. Maple walnut delivered one of our favorite flavor combos of the bunch.
Consistency – The consistency on this one was off. We had to resort to drinking half of it since it was too thin to be eaten with a spoon.
–What We Learned–Even with lesser amounts of almond milk chia seeds are needed or there is no thickness to the oatmeal.
Peanut Butter Oatmeal
eanut Butter OatmealFlavor – It’s peanut butter… It tastes incredible, of course. The big surprise here was that only 1 tablespoon went a long way. The peanut butter flavor really penetrated every morsel of this keto oatmeal overnight.
Consistency – Almost perfect! Chia seeds and the natural peanut butter added the right amount of thickness to the final product. Just when we were ready to write off almond milk, peanut butter happened!
–What We Learned–Almond milk can be used with the right amount of chia seeds and additional thickening ingredients.
Broats!!
roats!!Flavor – I guess some explanation is needed here. BROats are oatmeal made to tailor specifically to the needs of “bros”. That’s why this one is loaded up with protein powder. The flavor was on point! It really depends what kind of protein powder you’re using as that is the central source of flavor in this one.
Consistency – This was the best of the batch! The protein, chia seeds and heavy whipping cream came through perfectly to give this a thick and creamy consistency.
–What We Learned–Heavy cream and chia seeds combine to make a pudding-like consistency.
Turmeric Vanilla Oatmeal
urmeric Vanilla OatmealFlavor – This was the lightning rod flavor of the bunch. I found it to be decent, Megha hated it. If you are a big fan of turmeric then give this one a go. If you’re not, then run far away.
Consistency – I generally like to err on the side of a thicker consistency, but this one went too far in that direction. The combination of chia seeds and coconut milk resulted in a rock solid consistency. That can easily be fixed by adding more liquid, but the lesson was learned.
–What We Learned–Coconut milk and chia seeds result in an overly thick consistency.
Overnight Oats
We haven’t mentioned it yet, but these are overnight oats! It’s not completely mandatory to let these site overnight, but at least give them a few hours in the fridge to allow all the flavors to combine. We tend to make a batch of 5-10 at a time and let them sit in the fridge until we’re ready. You really just need to be careful with the ingredients you use as that will dictate the shelf life. Using heavy cream will cut the shelf life down a tad bit in comparison to coconut milk or almond milk.
Porridge Storage
Storage for these delicious concoctions can be a little tricky. It’s super nice to have the awesome mason jars we have shown in the pictures and they’re found on Amazon. My advice would be to do a few test batches first. You can store them in anything really. Something with a lid is preferable so all of the flavors of your fridge aren’t getting into your delicious keto oatmeal. Once you figure out if you have a taste for keto oatmeal then you can invest in those jars! I’ve found those jars to be a good size for this purpose. Filling one of those jars with delicious keto oatmeal will be somewhere between 200-600 calories depending on what ingredients you use. Point being, there isn’t a need for the larger mason jars unless you’re planning on filling them up with broats and firing off barbell curls in the squat rack.
The Endless Pursuit of Perfection
This has truly been a revolutionary discovery in our household! We make these all the time now. It’s incredible how convenient, healthy, tasty and fun these are! There’s nothing like popping open the top to a new batch of keto oatmeal and taste testing them. This is the type of dish that you can repeatedly make with little adjustments along the way until you achieve perfection.
If you couldn’t find anything you liked in any of these 7 flavor combos, feel free to make up your own and comment below! Check out some of our other breakfast recipes that are great to make ahead and have available when you’re in a rush. We’ve got these Keto Muffins and a few varieties of low carb quiche.
Keto Oatmeal
Ingredients:
Pumpkin Pie
- 3 tbsp Hemp Hearts
- 1 tbsp 100% pumpkin puree
- 1/2 tsp Pumpkin Pie Spice
- 1 tsp Chia Seeds
- 2 drops Liquid Stevia
- 3 tbsp unsweetened almond milk
Almond Joy
- 3 tbsp Hemp Hearts
- 1/2 tbsp Chopped Almonds
- 1/2 tbsp Lily's Chocolate Chips
- 1/2 tbsp unsweetened shredded coconut
- 1/4 cup Coconut Milk
- 1 drop Liquid Stevia
Double Chocolate
- 3 tbsp Hemp Hearts
- 1 tbsp Unsweetened Cocoa Powder
- 1/2 tbsp Lily's Chocolate Chips
- 1/4 tsp Pink Himalayan Salt Add prior to eating
- 1/4 cup Heavy Whipping Cream
- 1 tsp Chia Seeds
- 2 drops Liquid Stevia
Maple Walnut
- 3 tbsp Hemp Hearts
- 1 tbsp walnuts, chopped
- 1/2 tbsp sugar free maple syrup
- 1/2 tsp ground cinnamon
- 3 tbsp unsweetened almond milk
- 1 tsp Chia Seeds
Peanut Butter
- 3 tbsp Hemp Hearts
- 1 tbsp Peanut Butter
- 1 tsp Chia Seeds
- 1 drop Liquid Stevia
- 3 tbsp unsweetened almond milk
Broats
- 3 tbsp Hemp Hearts
- 1 tbsp Protein Powder
- 1 tsp Chia Seeds
- 1/4 cup Heavy Whipping Cream
Turmeric Vanilla
- 3 tbsp Hemp Hearts
- 1/4 cup Coconut Milk
- 1 tsp Chia Seeds
- 1/2 tsp turmeric powder
- 1/2 tsp vanilla extract
- 2 drops Liquid Stevia
Instructions:
- Add all ingredients to a bowl or mason jar. Mix together thoroughly.
- Place in the refrigerator over night, or a minimum of 4 hours. Open the next day and enjoy!
I am so excited to try this. Headed to Trader Joe’s to grab some Hemp hearts this evening. They all look so yummy guys!!
I came across your recipe after finding Hemp Hearts at Costco. Tried the Broats recipe and loved it. Will definitely try the others! Thanks for the legwork!
yay! welcome and we’re so happy you loved the broats!
Did you heat then up in the morning to eat?
Nope
Did you warm it? How did it come out if you did? Thanks
Man thank you. I am so excited to try these. And thanks so much for the free e book. I both are AWESOME. Keep it coming
Thanks so much Brain! Let us know how it turns out for you!
Other than French fries, the thing I miss the most is oatmeal and cereal. I used to eat almond joy oatmeal all time!
I made the almont joy recipe last night and am eating it this morning with my bulletproof coffee. I will say that I did not like it cold so I warmed it in the microwave for about 30 seconds and it is incredible. The texture on this one, is anyone is wandering, definitely has more of a crunch like the shredded coconut which I love. This could be entirely due to the face that there is shredded coconut though 🙂
Thanks guys! Two recipes in one week that will now become go to recipies!
PS :for those looking in stores both Kroger and Whole Foods carry hemp hearts. I got a 2 for $10 deal at Whole Foods yesterday which is awesome because they are definitely pricey.
Glad to know these are good microwaved! 2 for $10 is an awesome deal. We paid $12 for a bag because we needed it to film these recipes. Never go to the store NEEDING to get hemp hearts!!! Bob’s Red Mill will take you to the cleaners 🙁
I literally jumped out of bed at midnight to throw together the double chocolate oats, I was THAT excited when I saw your recipe. I was not disappointed in the morning. SO YUMMY and filling. Bought a couple small mason jars to shake up my bring to work breakfasts. THANK YOU Megha and Matt!
Haha that’s awesome! Glad you liked them Rachael!!
Hey did you guys use unsweetened vanilla or original almond milk for these recipes?
Either should work. We usually get unsweetened vanilla!
I am going to try the maple and walnut when my ingredients arrive.i have original unsweetened almond milk so I may add a splash of vanilla too.
Awesome video and reviews! Do you guys have calculated the macros for the final flavored oatmeal recipes?
We just put up the nutrition for the basic recipe for these. That includes hemp hearts, chia seeds and coconut milk. Additions can be added on top of that.
Saw that, I was just wondering about the flavored versions. Though now that I think about it, there probably would be so much variation between brands/types of flavors (peanut butter, cocoa, etc..) that it’s probably not very helpful.
Anyway, had some (single) chocolate peanut butter for breakfast this morning and it was awesome!! thanks a lot guys, you guys rock.
Wooh! Great to hear Andres. We need to try a PB/Cocoa one!
What’s the name of the cookie and cream protein powder u use?
Isopure 🙂
Made the peanut butter recipe last night to get it ready for this morning. I had the family “taste test” it last night; they loved it!! In fact, they loved it enough that they ate their entire serving for dessert! So a second batch had to be made for this morning! Ha! The family is not officially doing Keto, but I do most of the cooking; so…. ;-)Thanks for the recipe(s). I love y’all’s videos and blog! They have been a huge help to me in learning how to be successful on the keto diet.
That’s awesome!! Thanks so much for the kind words and we’re glad the whole family loved it! Most of the credit goes to peanut butter for being incredible, but we’ll take a little credit too 🙂
I made the almond joy one the other night and loved it! I was wondering how long do they last in the fridge? If I made a batch on Sunday would they stay good till Friday?
Yes, it should be fine until Friday. People have said after 2 weeks the flavors may start to get weird, so don’t go past that time frame!
Wow I can’t wait to try these. Especially after all the good reviews. One question – what size are those glass jars?? They look like either 1 cup or smaller?? What like to know. Thanks for all your work in making and sharing your recipes. The video was really good!!!
I can’t wait to try these!!!! I already know I’m gonna love them! I buy my hemp hearts in bulk at Costco.
Just made the double chocolate and the almond joy and both were amazing 9I tasted a little of both)! I can’t wait to see what they taste like in the morning!
You have to taste a little before the morning!
I like warm oatmeal…can these be warmed up?
Yes, a couple people have reported it being pretty good warmed up. It’s like a combo between oatmeal and pudding, so keep that in mind!
Thanks!
Almond JOY!!! My life is complete 🙂 It was so DELICIOUS! Trying PB tomorrow.
Thank you for the wonderful recipes and they all sound delicious and easy to make. My concern is the recommended sugar-free maple syrup. The ingredients are not healthy – especially aspartame. I would imagine there are healthier sugar-free maple syrup alternatives. The protein powder has sucralose and is an isolated whey protein. Also a low quality source of protein. I would encourage everyone to do your homework, always read labels thoroughly, and pick what is best for your health.
Whsts wrong with sucralose please? I thought it was okaywhen idolated ftom maltodextrine! I have Waldern Farm Sugar free syrups snd thry contsin sucralose! Can you ecplsin??? Thsnks in advance…
Ya, unsalted butter will work fine. I’d add about 1/4 teaspoon!
OMG!!!! These are great!!! I have made the Peanut Butter recipe and I used the Double Chocolate recipe and substituted the lily’s chocolate chips for shredded coconut…WOW!!! These are awesome!!! LOVE LOVE LOVE!!!
I loved the video and the recipes! I premade the almondjoy ones for this week. Do you know if you can make even larger amounts to put in te freezer or would it ruin the texture? I’m looking for recipes to prep 2 or 3 weeks ahead. As a working mom of 2 children my time is very limited, especially in the morning! 😉
I’m not sure how it would be in the freezer. If you’re using almond or coconut milk and put it in the fridge it should last at least 2 weeks.
Thanks ofr the quick answer! gonna make a bigger batch with coconutmilk and gonna try and freeze 1 portion to test. Will post the result 🙂
It didn’t last 2 weeks in the fridge, flavour went all funky after a week. Freezer made the texture weird, so no succes. I started to freeze coconutmilk in cubes and add it to the dry ingredients the day before. The coconutmilk defrosts during the day (in the fridge) and will soak the ‘oats’ at night. So I have a batch of small containers with dry ingredients in my pantry and coconutmilkcubes in the freezer 🙂
Hi, had a quick question. I know you use the canned coconut milk, but it’s hard to find where I live. I was wondering if the Silk Unsweetened Coconut milk can be used as a substitute or would that change the consistency too?
You can use the Silk brand Coconut Milk in place of Almond Milk in these recipes. Those 2 are the same consistency.
Have you tried warning this up and having it as a hot cereal type of oatmeal? Or do you just eat it cold straight out of the fridge?
I really like it straight out of the fridge. I think the ones using coconut milk would be really good warmed up though!
Great recipes guys! My favorite is the Maple walnut one.
Since I went keto, oatmeal was one of the meals I really missed. I already tried some keto oatmeals from other sites with flax seeds, but I did not really like the gluey consistence of them.
So I am so glad you found out these and introduced us to hemp seeds.
Since I also really missed hot (microwaved) oatmeal, I made some kitchen experiments starting with your recipe, and I achieved something I really like. I skipped chia seeds to make it even less gluey and more oatmeal like.
My basics for hot oatmeal: 1 dl almond milk, 40 grams of hemp seeds and 10 grams of coconut flour. (sorry for the metric system, it makes like 7 tbsp almond milk, 4 tbsp hemp seeds and 1 tbsp of coconut flour).
Microwave the the milk and hemp seeds for 1-2 minutes, then stir in the coconut flour. Add flavors of your choice (like the ones above).
I just wanted to share my alternative in case someone else is also missing hot oatmeal, I hope you guys don’t mind!
Ohh that hot oatmeal recipe sounds awesome! Kitchen experimenting is the best. Good job! We’ll give it a try.
Hi. I’m new to overnight oatmeal. My husband has made it b4 but I never have. Are these recipes missing something…like oats? The recipes sure don’t make much. Since I couldn’t find how much oats to use I added a 1/2 C and that still didn’t fill the mason jar but tasted really good. I made the Almond Joy flavor.
No, the recipes are not missing oats. This is a keto version of oats. The idea being to replace the oats with other things, like hemp seeds.
Can I omit the Chia Seeds? I am not a big fan of them but hoping to do so something with the hemp hearts I purchased
Yes, you can omit them! The texture will be slightly different, but still tastes great!
OK, so Here is my question.: If you were to add an egg to this mixture, and put it in a waffle iron…Would it make an actual waffle? Or a reasonable facsimile ? I’m going to investigate!!!!
It should cook up in waffle form – let us know your findings!!
I found a nice size bag of hemp hearts at Costco. Gonna try these tomorrow!! Yay!
I tried the Almond Joy and Peanut butter! Yum-O!!! Thanks for all you guys do!
Love this so much I’m making it again and again. Today a peanut butter cup one and cinnamon sugar one! The brotes one is my fav so far!
Yes! This is one of Matt’s favorite go to breakfasts and i particularly love the peanut butter (who wouldn’t haha)!
I’m so excited for this recipe!! Almond Joy sounds like a must try. Thank you for the feedback everyone!
I was actually complaining the other day about missing my oatmeal and cream of wheat.(Naturally, tons of sugar, margarine and everything else were involved in this. yeek!) These were main stables of my unhealthy life style before I became more aware of what I was doing to my body.
I started the Keto way of life 6 weeks ago and am down 22 lbs! I love that you guys have given me the inspiration and options that you have. Your YouTube channel and web page are a constant reference point and have made braking bad habits much easier. The kids love some of the dinners and snacks that I cook up too.
Emily, congrats on your awesome progress! We’re glad we could help in some way. Definitely let us know how you like the keto oatmeal if you do give it a try!
What about flax seeds instead of hemp seeds? I just found this page, and already have some flax seeds in my pantry 🙂
That could work. The chia seeds are what pulls it together into a thicker consistency, so throw some of those in if you have some.
None of your links are working for me for the products you use. I was trying to see what liquid stevia you use. Thanks
Are you located in the united states? Sometimes people outside the US will have issues accessing the links.
I made the almonds joy one earlier today and my 13 year old just devoured it and asked me to make more. I tasted it and it was delicious!
I was just testing so I have something to send with my family to Boy Scout camp. Thanks for a great recipe! I am feeling a bit better about sending them off to camp.
Glad you and your 13 year old enjoyed these!
I combined a few of your recipes and have been eating every morning. Sooooo good! I missed oatmeal so much!
3 tbsp Hemp Hearts
1 tbsp Peanut Butter
1 tsp Chia Seeds
tiny pinch stevia extract
1 tsp cocoa powder
1 tsp MCT oil
1 tbsp Collagen Fuel Vanilla Coconut
1/4 cup Heavy Whipping Cream
2 tbsp coconut milk (beverage)
Woah, that’s a cool idea. You’re really getting a bunch of good nutrition in that breakfast!
I am very new to Keto What is:: collagen fuel vanilla coconut and where can you get this
Hi!
I’m loving the recipes. Miss oatmeal so much! My question is,do you think I could double/triple/quadruple the recipes to last a few days? I’m meal prepping before a large spinal surgery. Thanks & god bless!
You can absolutely make this in bulk and have it for the week!
Hi, KetoFam, I have a question kind of related to this topic. I tried to make a chia pudding, the base consisting just of milk and chia seeds. I used 150 ml of milk and 10 g of seeds. Put it into fridge overnight – more than 12 hours and to my big dissappointment, it did not turn into a pudding consistency. It is still milk with chia 🙁 Do you have an idea what went wrong? Should I cooked it first? Or mixed the chia into powder? I thought none of this was necessary, the seeds should transform the liqiud into jelly like thing.. Or is there a secret behind the scenes? Please, let me know, I would really appreciate it.
Thanks in advance and have a nice day!
The chia seeds should thicken it just fine, there’s no secret step. The only thing I can think of is that you had too much liquid for the amount of chia seeds you used.
Hi, Matt,
thanks for the quick response. You were right. I’ve adjusted the ratio and it worked perfectly.
Thank you for the advice, have a wonderful day!
I’ve been making sort of a Mexican Hot chocolate version, similar to your double chocolate, but adding 1/8 tsp of cinnamon and 1/8 teaspoon of ancho chile powder. so good. Thanks for the hemp hearts tip!
I just put mine in the fridge for tomorrow. I made a Maple & Walnut Broat (adding 1T of vanilla protein powder) – hoping that helps thicken it up! I may have missed it but can I heat them up or do I need to eat it cold?
Thanks for your recipes, I’m excited and hoping I like it in the morning!
Great use of the term “Broat”! You can heat it up although we prefer it right out of the fridge.
Thank you both for your videos.my wife and I watch all ur videos.I’m type 2 diabetes and with intermittent fasting and ur low carb recipes I’m controling it well.just about to make the peanut butter oats.thanks again guys.
You’re absolutely welcome! Happy to hear you’re enjoying the recipes.
Would the powder form of stevia provide the same taste? ANd about how much would you say to use of the powder form?
We’ve actually never used the powder form of stevia, but just use about the same amount you would for a cup of coffee in each jar!
KMart have a pack of 6 screw top Mason jars for $5.00. Thanks for your great overnight oats recipes, I am enjoying them.
Hi! I’m just trying keto ‘oat’meal for the first time ever. I’m new to keto but am a huge fan of overnight oatmeal! I was sad to think I would have to give up a main staple in my meal plan, but was elated to find your blog with tasty recipes for overnight ket’oats’!!!
Based on your recipes above, I’ve concocted two varieties to try:
Vanilla spice ‘BROats’
3Tbsp hemp hearts
1Tbsp vegan vanilla bean protein powder
1/2tsp turmeric
1/2tsp cinnamon
1/4-1/2cup soy milk
Chocolate Peanut Butter ‘BROats’
3Tbsp hemp hearts
1Tbsp vegan chocolate mocha protein powder
1Tbsp PB fit peanut butter powder
1/4-1/2cup soy milk
I’m hoping the consistency comes out right based on my experience with the protein powder thickening things the longer it sits. So, for now I’m skipping the chia seeds. Plus, I don’t have any on hand. LOL
I am excited to try these out!! THANK YOU so much for sharing these recipes, your thoughts on them, and your tweaks to make them just right!!
Those concoctions sound like incredible flavor combinations!
How much more work would it take to make this oatmeal into an oatmeal bar? Is that possible? I don’t always have time to sit down and eat before work so a bar to munch on at the desk would be great!
It would be incredibly tough! But we’re going to be working on some recipe’s for on the go bars.
I have tried the BROats Tumeric Vanilla Maple Walnut and Peanut Butter ALL winners. Keeps me full and satisfied till lunch. I am not Low Carb or Keto but When I need to feel full with no cravings I have these on such days.
This is so bomb. I am so there. Almond joy and PB……..yikes! You guys are my hero’s. Down almost 25 pounds since mid June . Love all your videos.
Thanks……
I used to make overnight oatmeal for my husband all the time. I made your basic recipe yesterday and I love the flavor, but with only 3 T of cream it is very dense. I am going to try it again with more than double the cream. For our taste I believe that will make it as close to oatmeal as you can get on keto. Thanks for the recipe.
I made the peanut butter one & the pumpkin one exactly as in the recipe. They are good. However, my chia seeds never expanded. I used 3 T almond milk to 1 t chia seeds. What did i do wrong? Mine made such a small amount I was thinking of doubling the recipes? thank you!
Hey there! Not entirely sure what happened there! Maybe try using coconut milk next time as it may be less thick than your almond milk? The chia seeds may be having a hard time expanding in your particular brand of almond milk due to the thickness. Best of luck!
ok i am very excited to try all these recipes, but where is the oatmeal and how much. I have done overnight oatmeal but i put in 1/4 cup in my jar. How much oatmeal are you using or its just the hemp and the other ingredients?
Hey there, there’s no true oatmeal in this recipe!
I have ‘whole’ hemp seeds with the shells on. Will this still work and allow for the liquid to be soaked up?
Not really, but it’ll still keep a decent consistency.
I made these last night ~ double chocolate flavor ~ They turned out delicious. Thank you! P.S. I hope that you guys are working towards an app (that would make my life so much easier, I love love your recipes)
We tried the double chocolate minus the chocolate chips and it was delicious. It had a moose consistency and tasted like a dessert. It satisfied my sweet tooth. I’m sure the chocolate chips would have made it extra decedent, but it wasn’t necessary.
I Frankenstined this up with flax instead of chia, cashew milk instead of almond, 1 tbsp cocoa, PB powder, choco protein powder, 1 tbsp coconut cream, some chopped walnuts, and tbsp shredded coconut. Only because I’m out of chia, almond milk and the other liquids. Hopefully it sets alright! Gonna eat it in the AM, will update on my Reeses Coco-Walnut Broatmeal mad science experiment
YESSS TYLER, COME THROUGH with your broatmeal science! LOVE this suggestion! Sounds amazing.
Did I do something wrong? The yeald is 1/4 cup? I am very new to keto, is this what I am supposed to eat for breakfast after fasting for 14 hours? 1/4 cup of hemp hearts and chia seeds re-hydrated??
If so, I must look for something else to break my fast and use this as a snack.
Thank you 🙂
I just had the almond joy for breakfast and it was super delicious! This could be an exta satisfying dessert as well. Thank you. I was getting tired of bacon and eggs every morning.
Hi guys, so glad that I found you! First time trying this style of eating and I’m loving it! Question about these oatmeal recipes. Can I use capitol instead of liquid stevia, don’t currently have stevia?
We’ve never used capitol – how are the macros?
So cheap at Costco! Huge bag for $13 (Canadian)
I am so enjoying the maple walnut “oatmeal” 🤗 The only thing I do differant is I use 1/4 cup coconut milk instead of the almond milk. This is now my favorite weekend breakfast! I make two on Friday night and have one Saterday and one Sunday, so yum, thanks Matt & Megha.
Amazing! Maple is my favorite flavor 🙂 Thanks for sharing.
Hey guys! Love your vlog and podcast. Trying to print off some recipes and I’m getting an error message. Not sure if it’s me or not but thought I’d give you a heads up. Thanks!
I found hemp hearts in bulk at our local Win-Co. Can’t wait to try all of these flavors!
I made the chocolate, the peanut butter and I made my own version, cinnamon, about 3 hours ago. Well, I couldn’t wait, lol, so I just took a taste of all three! OMG, AMAZING!!!! I will be making these on a very regular basis! Delicious!!!!! 😊
Happy to see so many others enjoying this. I tried the broats recipe and can only say that this is one of the most repulsive things i’ve eaten in my life. I think I have to do some tweaking to improve the taste!
You two sweeties rock & big hi from Nova Scotia, Canada! 🙂 -Been following you on youtube since you began & wanted to write ‘forever’ but have a neck issue that makes my arm numb…but I’m makin’ this happen now! :)) I can’t wait to make these! It’s gonna be a go-to breaky addition forever. lol! May I ask, do you have the macro breakdown of each one? I normally don’t count macros, but I’m in the last leg of weight loss (lost it all on keto, about 80 lbs after my 4 kids & look younger than I did when I was 30-haha)…3 more to go for 155 lbs! TY so much for all of the incredible work you both do! Much love & sincere wishes for an amazing life!
What is the basic keto oatmeal recipe? I presume the flavors and spices added to your flavors increases the nutritional count. My daughter is on keto for seizures and i have to really watch the daily carbs.
A basic mixture of cream, hemp hearts, and chia seeds should be fine. Even add-ins like cinnamon or tumeric are just spices for flavor and have little to no effect on nutritional count.
When I went to the store to buy the ingredients I accidentally got coconut cream instead of milk, will this be a problem for making the Almond Joy “oatmeal”?
Or should I make another store run?
That shouldn’t be an issue!
The recipes that call for 1/4 cup of heavy cream or coconut milk, if I substitute out for almond milk, am I using just 3 tbsp? Thanx!
Hi,
I have a big sack of raw hemp seeds with shell and all. Anyway I can use them for this? Grinding them first perhaps?
Hi
The almond joy recipe doesn’t call for Chia seeds. Was it supposed to?
I see your basic oatmeal has that in it.
Please let me know.
thank you
No, it doesn’t have chia seeds – they are all different in terms of ingredients, but all have the same base of hemp hearts!
Do you eat these cold out of the fridge, or warm it up like true oatmeal?
We’ve done both and both taste great – up to you!
Why didn’t my almond joy ever thicken up?
Did you use canned coconut milk?
Hi, I made the almond joy and while I liked the taste I was starving 20 minutes after breakfast. I am 5’8, 147lb and normally don’t have huge meals but this just left me super hungry. Do you combine anything else with this or you find this oatmeal sufficient? Also, is it true that hemp seeds make you go to the toilet quite often? 🙂
Thanks guys, you are great!
It could definitely be possible that you would need more than one serving to keep you satisfied for longer. And hemp hearts are high in fiber, so this may send some people to the washroom, but nothing extreme!
finally made these after watching the video! i was so excited to try hemp hearts..i like chia pudding too, but was getting a bit burned out on it. Missing my morning oatmeal, i gave it a whirl and used the “broats” method, but adapted it with a dollop of peanut butter and some cocoa powder, stevia sweetened…and i am IN LOVE.
great texture (had to play around with the coconut milk to seed ratio to get the consistency i liked) but its so good and filling, ive got to be careful to not eat too much!!
Can I use powder stevia ?
Yes!
I’m confused. Are you supposed to store this overnight in a refrigerator? I did that and my coconut milk turned solid and i was left with a yogurt-like mixture of hemp and chia seeds and in the morning.
Yes, the milk thickens the mixture into a porridge like consistency.
I thing you guys saved my diet. I am on day 5 and was dreading eating eggs again for the 5th day in a row. I made the peanut butter one and it was delicious!
Thank you so much for this awesome recipe! I tried the double chocolate and it was delicious! I also ordered small mason jars online to have these ready for breakfast or a snack! Wonderful! I can’t wait for your new cookbook to come out. I already pre-ordered it, too!
Just tried the Broast oatmeal with blueberries and a dash of cinnamon!! So delicious thank u both for all you do 2 make this Keto journey soo flavorful and delicious!!
First things first: I love you guys! I started Keto at the end of January and your videos and recipes have made such a difference! I’ve really been seriously craving some form of breakfast cereal lately, so I decided to try the maple walnut version of this recipe. I did sub out the walnuts for pecans, almond milk for heavy cream, and maple syrup for maple extract mixed with Torani French Vanilla flavored syrup. IT IS SOOO GOOD! After I stirred everything together I made the mistake of licking the spoon. Yeah, I had to make another 3x batch to have for breakfast… ALL WEEK! The seeds were still crunchy in that initial taste, but it was beyond awesome! I know it’ll be even better once the flavors have a chance to come together. Can’t wait to try the other recipes! Thanks Matt and Megha!
I made the almond joy & peanut butter – SOOOO DAMN GOOD!! I did LOVE them warm so much better. The almond joy I just nuked 30 seconds. The peanut butter I did 30 seconds too but added a tiny bit of almond milk to it. The almond joy, after warmed, turned the whole thing through a YUMMY choc taste!! Try these people!! I’m gonna do 2 more flavors today! Lovvvvve KETO CONNECT, thank y’all!
Is there another ingredient to substitute the stevia, can never get iver the aftertaste. Can I use erythritol instead?
Erythritol and monk fruit would both work!
Do these last all week or need to be made the night before each day?
You can prep them for the week!
Thanks for sharing, always good to have new breakfast recipes. The Maple-Walnut is delicious! Love a lot of your recipes, however they do not print with the nutritional counts. I always write them on the printed recipes, so not a big deal, but just a suggestion for future recipes.
Thank you very much for this. I love cereal and this satisfied that urge. I made the broats. Loved it.
The broats have been a hit!
I have tried the broats ant termeric vanilla . Love them. They keep me full till lunch time. Can’t wait to try the others.
Thank you!
I am so grateful 4 u guys! Today is day 5 keto 4 me and i just entered ketosis this morning. I used 2 eat oatmeal and granola everyday so i am so stoked 2 have keto oatmeal!!!
Blessings and ✌
I can’t wait to try some of these recipes. I love watching your videos and seeing all your recipes. Thanks guys, keep it up..
Is there some way I can sub the hemp hearts out for something?
It would have to something you experiment with on your own. You could try a mixture of chia seeds and almond meal with other crushed keto nuts. Let us know if you figure something out 🙂
Hey there you two, you call this Overnight Oatmeal but none of the recipes have oatmeal ingredient? is it “mock”? just wondering. They do look tasty
Many Blessings
Cat
PS thanks for sharing always <3
Yes, it’s just “mock”. We use a mixture of seeds and hemp hearts to get an oatmeal consistency.
Thank you so much for all the awesome recipes! I was getting so tired of egg bakes and omelets and everything egg! These made it so simple to have a yummy breakfast and take care of a rambunctious 7 month old! ❤️❤️
I love oatmeal, but not the sweet flavors. I usually just add milk and butter to mine.
Did you try tasting it with just the hemp hearts, chia seeds and heavy cream?
Hey there Matt & Megha,
How can I share my amazing overnight oats with you two. I made a new twist on it. Maybe you both would like it too. I have photos and the ingredients I used. How may I send these to you?
A faithful follower-er LOL
Cat
[email protected]
You can send them to our Facebook or Instagram inboxes 🙂
If I get drug tested at work will the oatmeals cause a problem since it is made from hemp?
No, they will not cause any problems.
Thanks so much for these recipes. So grateful for all your posts and recipes. Just turning Keto so your help was really needed an appreciated.
One thing though, so surprised you recommend a product like the maple syrup brand you suggest. Wow, the ingredients are ridiculously bad for you. An alternative to using it is just getting real maple syrup. I get mine from our local farmer from whom we buy most of our raw milk and other grass fed products from. Very reasonable pricing.
Take the syrup and heat it. Not boiling but just heat on a low heat for like 15 minutes or more. Poor it into a nice clean bottle, leave top off and let it cool completely, cap it and stick in the frig for a couple of days.
You will find that it has crystals on the bottom of the jar now and that the syrup is still liquid on the upper part. Those crystals are the sugar that has settled at the bottom and clung to the sides. Now you have a syrup that has less carbs in it. Still use it sparingly but it is a natural and not those poisons in the log cabin brand. Aspertime? Sorbitol? no way..!! bad stuff. You lose the minerals that are in the raw syrup during heating but at least the sugar content isn’t there and it is still a natural food not chemical laden like the log cabin.
Cheers…Enjoy and thanks again for all you guys do!!!
Sukrin Gold is also another substitute.
I used a little sugar free salted caramel sweetener in the double chocolate recipe, and holy cow! That sent it over the top! Yum!!!
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I don’t see a breakdown on nutritional info for each recipe…I imagine they are all slightly different?
Yes, slightly different. We recommend adding the ingredients into an app like my fitness pal!
I am so happy to have a quick, healthy snack in the morning. I have made the peanut butter oatmeal and it was good. You have to really like peanut butter which I do. The Broats were fabulous! Consistency was perfect and it tasted fantastic! My very favorite was the dark chocolate oatmeal!!! OMG!! So very delicious!! These are the only three we have made so far but will be trying some more keto oatmeal. If you haven’t had hemp seeds before (which I had not) that might be something you have to get a little use to but with the flavors added it is great tasting! Thank you so much for introducing these 🙂
I’m a fan of Noatmeal, flaxseed meal & chia seeds, but hemp seed hearts. Had to try it…. omg peanut butter overnight oats…whoa, whoa
Hi Matt & Megha,
How can I make the Double Chocolate less intense – love the Creaminess!!
Love the Peanut Butter one too! Going to try Maple Walnut next 🤗
Hello, just stumbled across your videos and blogs: love it! I was never a fan of sweet oatmeal even before keto but your peanut butter recipe looks so good i’m going to try it. Today i made savory hemp heart ‘oatmeal’ (maybe nope-meal?) which turned out excellent and texturally, it was exactly like savory steel cut oats! I used butter, mushrooms, hemp hearts and chicken broth, with cheese & an egg on top. Thumbs up!
Tried the broats and I’m in love. They are so good. I add a little unsweetened almond milk to my recipe. When ready to eat I add some pecans and a few blueberries and sometimes shaved coconut.
Just made almond joy and maple walnut.. Soooo good. Also made lemon coconut and it was like i was on vavation. Used too much lemon in firat attempt so cut it down to juice of half a lemon and tap of zest… SASoooo soooo good
I made the peanut butter hemp cereal last night and it turned out perfect! Here are the changes I made: I used So Delicious coconut creamer as the liquid – same ratio as the recipe. I used a tbsp of PB2 powdered peanut butter instead of actual peanut butter. This morning I topped my cereal with chopped almonds and fresh blueberries! This recipe turned out fantastic and will be used frequently! Thank you
Wow! These are terrific! I made the peanut Butter, Pumpkin & chocolate. Not double as I didn’t have the choc chips. Thanks so much. These are great to take with in the morning when I don’t have time to do eggs 🙂
Wow! Thanks for sharing. I saw Hemp Hearts at Costco, but didn’t know what to do with them! Can’t wait to try this
I love a bowl of keto oatmeal – it’s perfect low carb comfort food, especially when it starts cooling down outside. All your variations sound so yummy. I’m going to give the Double Chocolate version a try! 🙂
Can you have these if your doing the keto diet for weight loss? 😊
Yep!
Wow and wow. This was easy to make and it hit my sweet tooth. I am a serious overnight oatmeal and warm oatmeal person. I feel so great knowing that I have this to turn to. Thank you so much for sharing this it came out perfect. Also I’ve only made the peanut butter overnight oats. I plan on trying other recipes. I even purchased the mini jars and The Hemp Hearts from Amazon. Again thanks
I bought Nutiva hempseed ( raw shelled)at Costco. Will that work? Thought it said hemp hearts when I got home realized it wasn’t. Also I put your recipe book on top of there stacks of books! Thanks for inspiring me to stay on track with all your great recipes!
I’m kinda obsessed about coming up with other wacky flavors thanks to your video! I made a Cold Brew Coffee version the other day and it turned out great! I’m going to try an Earl Grey Tea version too! Why not combine getting your caffeine and nutrients in at 1 time?!
Can I double the recipe for one person?
Of course! Just make sure you double the macros when tracking them.
You can find hemp hearts, chia seeds, golden flax seed and flax meal at Aldi’s!
Delicious! I tried peanut butter and double chocolate. Very yummy. I’m gonna try doing a mix next time.
Is there another sweetener that can be used instead of Stevia? It seems to be a trigger for migraines for me.
You can use monk fruit extract.
Are you using canned coconut milk or from the carton?
From a carton
I tried the maple walnut and I loved it…so delicious! Do you think I can make a batch and leave for 2 nights? Not sure it that makes it go a little funny 2 nights sitting in a pot..
Yeah that should be fine!
I’ve been looking for these!! You saved the day! Has anyone tried maple flakes as a low carb sweetener? I added some to a base, we’ll see how it turns out tomorrow!
Hi!
Loving your videos.
I can’t eat eggs and oatmeal used to be a mainstay for breakfast for me. My problem is that I like my cooked cereals like a vegetable; hot, with only butter and salt. Any suggestions for me? Any help will be appreciated.
Thanks,
Lil Duncan
You can find recipes for hot keto oatmeal online that use chia seeds and hemp seeds. You can then add butter and salt to that!
I absolutely love you guys I have been making these since you posted your YouTube video about them! I’m a vsg patient and these are the perfect size for me post op I’m in love with them!!! I have gone beyond these flavors listed and have made so many different combinations !!! Thank you and I hope you post more recipes that are vsg friendly in the future
[email protected]
You guys ROCKED THE KASBAH on these! And the tutorial, samples and instructions are THE BEST! WELL DONE !!!
OMG! This is the first time I love breakfast. I love the almond joy and double chocolate. I increased the coconut, almonds, and chia along with the macros. I am going to experiment with the peanut butter one also. I can’t wait til my intermittent fasting is done at noon to eat these! Thank you so much!
I’m obviously a little late to the game here with this but I did just make 3 of these different flavors last night and am enjoying one this morning as I type this. Have to say, I’ve really missed my warm bowl of oatmeal since embracing the keto lifestyle and this totally hit the spot! So many of the recipes on this site are absolutely amazing and have definitely made it easier to maintain this way of eating. So, thank you guys! I’m a fan for life!
Tasted like dessert! still had crunch to it, which was fine too!
Am looking forward to making these. I bought the hemp hearts a while ago & didn’t know how to use them.
Love this so excited to give it a try. It’s in my menu plan for the week for a Keto group I run! Thank you for all the great content keep it coming 🙌🏼
Guys, first of all, I want to say thank you for the great work. I’ve made a few of the tasty, healthy treats and wow!
But… is there any chance you’ll be moving to a different server or web software? Each page takes quite a while to load… due to all of the ads popping up and loading. Don’t want to seem ungrateful for the free site!
Curious.
William
Okay, I have to give it to you guys. I tried another hemp porridge cereal I found on Pinterest and was so disgusted I could barely eat it. I thought I’d give it another try since I had the bag of hemp heart anyway. So I made the broats this morning because I had all of the ingredients already. Loved it. Wanted seconds. Going to try the others. You guys are fantastic.
I’ve been doing keto for 3 months and the one thing that I am struggling to figure out in recipes is coconut milk. I assume that unless it states otherwise, in a keto recipe, the intent us to use full fat unsweetened canned coconut milk. That being said, do you always let the water settle out and use the top section (i.e. cream) or do you usually shake and use the full contents of the can? For example, in the almond Joy recipe above, is the intent to use just the cream? Thanks!
Yes, usually it is canned coconut milk. It will also say whether to use the cream or the full milk or not. If it does not state this, I would just use the full milk. In most of our recipes, we use the cream though because it is thicker and more fatty.
I love overnight oatmeal so was so very happy to find these recipes. Made the double chocolate right away. so very good.
Wow, sooooo good and super easy. Another winner from ketoconnect! Thank you for all your recipes.
I am sorry as I am sure that you have addressed this before, but I am wondering if you can explain using the isopure in so many recipes (flavored) as it has suralose in it??? I thought that was not good for keto at all????
Sucralose is an artificial sweetener that does not usually impact blood sugar. It is okay to eat on keto and should not affect ketone levels
I’m so glad I found this recipe!! These are so good! and easy to put together. I take them to work now, for a yummy, quick breakfast. Broats, PB and the maple walnut, are my faves! I love a lot of your recipes, thank you!!
Thank you so much for the great idea! I’m concerned about the protein powder you’re using because the way is not from grass-fed cows! That means no doubt the cows are being raised on grains that are sprayed with toxic pesticides and fertilizers which no doubt are high in Roundup along with hormones and antibiotics! I think keto for 4 years and every year I pay greater attention to overall nutrition and it is to me extremely important to stick to grass fed and raised meats and only wild caught fish. I want to see you guys age gracefully on us healthy as possible. You can find grass-fed cow whey powder on Amazon!
In Joy,
Cecily
Can I use hemp protein powder instead of seeds?
What a great recipe for “oatmeal!” This was very filling and satisfying, nice and thick and creamy. I kept it simple going off the recipe in your cookbook with few ingredients. I used Sunwarrior chocolate protein powder (with added coconut milk bc it was too thick), added some cinnamon and maple stevia, and it came out delicious! Felt like I was eating a yummy bowl of chocolate pudding for breakfast. Next time I will try the vanilla protein. As you said, so many great options with this recipe and I know oatmeal is definitely one of those foods people miss! I will be switching up my eggs for this breakfast gem a few times a week!
OMG y’all — i don’t know WHY it took me more-than-a-year to try this recipe! ((i’ve been using your “Keto Made Easy” cookbook all this time.))
i used heavy whipping cream and unfavored Tera’a Whey protein powder. then i added Mccormick’s Banana Extract to taste, and liquid stevia to taste.
😋😋😋😋
it tastes like the banana-flavored Cream of Wheat from my childhood. ((i LOVED banana cream of wheat & was really really REALLY SAD when they stopped making it 😵😵🥺🥺))
imma gonna make another batch tonight — but will omit the protein powder ((cuz i’m not a BRO — 🤣🤣)).
thanks so much for this recipe. and congratulations on the arrival of little baby Theo.
Glad you love it!
I’ve made the pb, almond Joy, and double chocolate. They were all good except for the recommended salt for the chocolate one is WAY too much! I only used half but it was still too salty to enjoy eating it. I will just add a pinch next time. Overall a great recipe that my whole family likes. Thanks!
I made the pumpkin one and used HC instead of almond milk and I don’t think it worked well. taste gritty. or is it supposed to taste like that?
Loved recipe & your passion.
LOVE YOU’RE CHANNEL
Broats- you did not say what protein powder you used,or listed it on ingredients. Since you said it tasted so good , I would love to try it.
Sorry listened to you tube video again and heard you say what protein you used and saw you’re link. I ordered it from you’re link on Amazon, cant wait to make it
These were perfect for breakfast this morning! I had them hot. You guys always have awesome recipes!!! Thank you
This is complete genius in it’s simplicity. It is very nourishing and very satisfying. I decided to make it at the last minute this morning before I ran out the door (with coconut milk) and ate it right away and it was amazing! I can’t wait to try letting it sit in the fridge all night!
Please post these on myfitnesspal.
I made the broats-delish!!
Can the Chia Seeds be omitted? or will it be too watery without?
Sorry I found the answer–I need to learn to read the entire post before instead of just jumping to the recipe. Thanks for your recipes
Can you heat this in the microwave in the morning?
Amazing recipes
Did you leave out the chia seeds in the Almond joy recipe?