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Fabulous keto n'oatmeal

Fabulous keto n’oatmeal

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5
3.8
122 Ratings
Not enough ratings
This recipe came from one of our lovely members - Judy. She was kind enough to share her awesome version of oatmeal with us — and it was so tasty, we had to let you in on it. Low carb breakfast deliciousness at its best!
May 19 2016 recipe by , photo by , nutritional review by in Recipes, Breakfast, Meal

Fabulous keto n’oatmeal

1
2
3
4
5
3.8
122 Ratings
Not enough ratings
This recipe came from one of our lovely members - Judy. She was kind enough to share her awesome version of oatmeal with us — and it was so tasty, we had to let you in on it. Low carb breakfast deliciousness at its best!
USMetric
1 servingservings

Ingredients

  • 1 cup 240 ml canned, unsweetened coconut milk or unsweetened almond milk
  • 1 tbsp 1 tbsp flaxseed, whole
  • 1 tbsp 1 tbsp chia seeds
  • 1 tbsp 1 tbsp sunflower seeds
  • 1 pinch 1 pinch salt
This recipe has been added to the shopping list.

Instructions

  1. Mix all ingredients in a small sauce pan. Bring to a boil. Lower the heat and let simmer until desired thickness is reached. This shouldn’t take more than a couple of minutes.
  2. Top with butter and coconut milk – or almond milk and cinnamon – or fresh, unsweetened berries. The possibilities are endless!

Tips

Make a large batch of the dry ingredients and store in a big glass jar for an even quicker breakfast. This will be enough for 20 servings, corresponding to 3 tablespoons seed mix per serving:

1¼ cup flaxseeds

1¼ cup chia seeds

1¼ cup sunflower seeds

1 tablespoon cinnamon

½ teaspoon salt

Tip from our Dietitian

If enjoying this low-carb n'oatmeal for breakfast we recommend increasing the protein for a more filling and nutritious meal.

If you tolerate dairy you could add 2 tbsp whey protein isolate per serving.

If you don't eat dairy products, eat a couple of eggs on the side.

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💬 Have you tried this recipe?

What did you think? Please share your thoughts in the comment section below!
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155 comments

  1. 2 comments removed
  2. 3
    Bob T
    May 20 2016
    Did you remove my posts on the side effects that comes with some of the ingredients? That is a shocking testament to how your are trying to pull the wool over people's eyes here. Two of the ingredients are very laxative and if overdone can cause problems. Why don't you want people to know this?
  3. 4
    Peter Biörck Team Diet Doctor
    May 20 2016
    Hi Bob T!

    It's nothing shocking .... :)

    You copy-pasted a very long text from another site as a comment, twice! That is considered as spam. And therefore were your comments removed.

    Please link to pages that you think contains interesting information and don't repeat your messages. That adds readability and make the comments more interesting and enjoyable.

    We do of course not believe that our recipes lead to health problems...our goal is the opposite! You are welcome to test our recipes and report good and bads.

  4. 5
    Bob T
    May 20 2016
    They were both informative and helpful. What you deem to be spam I felt them to be very very relevant and very important in the decision making of eating your suggested food stuff. Which actually do have some bad side effects people should and must be made aware of. You are still failing to warn people of the side effects that comes with eating out of the ordinary foodstuffs that you are recommending. I hope for your sake no one gets ill.
    Reply: #6
  5. 6
    Reply to comment #5 by Bob T
    Peter Biörck Team Diet Doctor
    May 20 2016
    Hi Bob!

    Copy-pasting long texts from other sources is spam. Please use links instead and don't repeat the same message.

    When people who are using the recipes reports problems then we will act on that. We do allow and also encourage negative feedback and if you follow the comments you will find that not all of them are positive.

    Reply: #8
  6. 7
    Marion
    May 20 2016
    As someone who has regularly breakfasted on a 'porridge' made with a quarter cup of ground flaxseeds for the past fifteen years, I can tell you that I have never found there to be any problem with it being 'extremely laxative' and that even the most sensitive stomach would find no problem in consuming a mere tablespoon of the stuff.

    Just my two cents.

  7. 8
    Reply to comment #6 by Peter Biörck
    Bob T
    May 20 2016
    The messages I posted were separate one for the side effects of chia seeds the other for the side effects of flaxseed. The fact they they were almost identical is not really my fault. I assumed that people would come to the conclusion that doubling up on the risks by using two ingredients that could have a laxative effect was in some way tempting fate.

    Marion that is the funny thing about side effects they don't have an effect on everyone. I am sure while your input on this topic is important to you. I do not however feel you are not able to speak for everyone in your submission that "even the most sensitive stomach would find no problem in consuming a mere tablespoon of the stuff."

    This still leaves the point of you not posting the possible side effects of the ingredients so people can make an informed choice of whether to ingest something that could ruin their day.

    Reply: #46
  8. 9
    Kat
    May 20 2016
    I hope someone who actually tried this recipe will comment. I'd love to know what people think about the taste. I've eaten chia, sunflower, and flaxseed with no ill effects.
  9. 10
    Jacqui Hurley
    May 21 2016
    Is it possible to cook this in the microwave? I need to test if I can use this to take to work.
    Reply: #58
  10. 1 comment removed
  11. 12
    Peter Biörck Team Diet Doctor
    May 21 2016
    Bob T, you have already made your point. Therefore I removed your last comment.
    You are concerned of possible side effects (laxative and stomach cramps) with this recipe. We are not.
  12. 13
    Bev
    May 21 2016
    I made this just now - it is delicious. I added 10g of unsweetened coconut chips to the mix and garnished with a handful of frozen raspberries when cooked - a heavenly breakfast or dessert. I'm well aware that chia and linseed are high fibre and can have a laxative effect in large amounts - not in these quantities, though and I always check the label of everything I eat, including recipe ingredients, so there are no surprises. Brussels sprouts can have undesirable effects - we don't rant about recipes including fermentable veg :D
  13. 14
    Rachael B.
    May 21 2016
    Trying this today! Can't wait and will comment later!
  14. 15
    Birgit
    May 25 2016
    Sounds good, I will have a try as well. I have eaten chia seeds and flaxseeds regularly previously and I had no ill effect of them. So good luck with this recepie. Chia seeds and flaxseeds also have many health benefits.
  15. 16
    jo
    May 25 2016
    Perfect, I am going to give this a try tomorrow, keep up the good work and keep the great information coming, it is very much appreciated.
  16. 17
    Crystal
    May 25 2016
    Can anyone share with me : What is Chia seeds ? The rest of ingredients I eaten them before ?
  17. 18
    Lisa P.
    May 25 2016
    I have read before and other places that the best way to eat flaxseed is to grind it first. I don't cook my flaxseed either. But what I'm wondering is what your thoughts are on eating whole flax seed versus ground. Thank you.
    Reply: #22
  18. 19
    Paul
    May 25 2016
    I have been eating this type of breakfast for 2 or so years and there aren't any side effects. I add a touch of coconut flakes and some frozen blueberries. It's an easy breakfast when u make a batch for the week.
  19. 20
    John in UK
    May 25 2016
    Might I suggest you lose yourself on an uninhabited island for a month or so, and forage or hunt for all your food? Than you might realise what you should or shouldn't eat. You'd also know what to look for in a supermarket to find natural food, and Not food processed from natural sources. I would of course be most interested if on your island, you found a spaghetti bush, or a doughnut tree! Thank you for telling me what I could take if I should get slightly 'bunged-up'.
  20. 21
    Andra
    May 25 2016
    Looking forward to try this! Looks very healthy and yummy!
    Chia seeds are Salvia seeds. They are high in fiber and protein (for a seed) and are considered a superfood these days. They taste good, and if left for a few minutes in a liquid the fiber will absorb it and make a sort of gel, just like when you mix ground flax seed and liquid. Here's a wiki article about them : https://en.wikipedia.org/wiki/Salvia_hispanica.
    As far as i know the reason why flax seeds are generally consumed ground is because they contain insoluble fiber, and they are not digestible whole. This is the case with many seeds, they have a indigestible shell. The seed, if left whole, will simply be eliminated virtually untouched. Nature's way of ensuring the plant gets to reproduce and has some fertilizer too. :) Grinding the seed lets the fiber actually come into contact with the liquids in the stomach & intestine, and thus you can benefit from it. Anyway, that's what i remember from a long explanation from a digestive tract doctor years ago when i asked him about a fiber supplement made of seeds.
    For the laxative effects of flax & chia, it's just the fiber, and it is not laxative as such, unless you plan to eat a bowl of ground flax and drink some 5 liters of water. Fiber is very important for the health of the bowls and it does alleviate constipation, but that's only if you are properly hydrated. If you eat too much fiber and don't drink enough water you will become constipated. It's also very satiating, so eating large quantities is not very easy. I used to take a fiber supplement for healthy bowls and taking 2 big spoonfuls of mixed ground seeds (mostly flax, really) in the morning and staying properly hydrated throughout the day had the desired effect usually the next morning. So not a serious laxative. In most cases eating a ripe pear or some plums will have a much stronger and immediate laxative effect... But if in doubt just try mixing a teaspoonfull of ground flax in a large glass of water and letting the fiber get hydrated for 10 mins, stirring, than drink the result. Do this for a couple of evenings and see if you have any undesirable effects. ;)
  21. 22
    Reply to comment #18 by Lisa P.
    hannah
    May 26 2016
    Lisa, I'm not a doc or dietician or anything, but I was thinking about that years ago, when I first discovered flax seeds. I thought that the seed casing must be nature's perfect packaging, protecting nutrients within the seed, from damage due to oxidation. At the same time, one may observe whole seeds pass through the stool, which leads one to believe the seed casings might be an obstacle to nutrient absorption. Rather than buy ground seed, I grind them myself just before using, in a small electric coffee mill.

    Re heating/cooking of the seed, I was going to ask the same question.
    I've heard that flax is very delicate, only tolerating baking at temperatures 350 degrees or below. I was wondering if this recipe would be good soaked, rather than cooked. Not everybody would agree, but I think Chia seeds are great unground, and soaked soaked in almond or other milk, with a few drops of vanilla flavouring. I'm sort of suspicious that ground soaked flax might be a bit too gelatinous; it is that sort of property that makes it an egg substitute for those who are allergic, or are vegan. When told a recipe was good but came out too crumbly, I've added 1 or 2 T. with good results. This kind of thing though, who knows. I've made a note to experiment, but probably won't get around to trying it for several weeks.

  22. 23
    Taiga's mom
    May 26 2016
    Perhaps the whole seeds may not be good for people with diverticulitus. I tried it, added some liquid stevia, and thought it was not only tasty, but filling!
  23. 24
    Mariska, Northern Ireland
    May 26 2016
    Hi there,

    Can I just say that you made the past week so much more enjoyable for me by posting this recipe?

    Before I started on LCHF, I had porridge (from oats) for breakfast for years and I really loved it. It was good to fill my stomach with something warm, tasty and filling first thing in the morning, and it had the added bonus of keeping my intestines happy (they can be a bit fussy at times).

    After starting on LCHF approximately 5 months ago, breakfast was the meal I struggled with the most. Because I take medication in the morning, I have to eat something and can't just fast until lunchtime. In the end I settled on yoghurt and some berries, but it just wasn't the same.

    Last week I came across this recipe on your Facebook site, and immediately decided to give it a go. It's perfect! It's delicious, warm, filling and has just the right consistency to remind me of the oatmeal porridge I used to eat. I've also noticed it helps my intestines, so whatever was commented above - clearly it depends on the person whether it's helpful or harmful. For me it's helpful :-)

    I grind all dry ingredients together before adding regular whole milk to them (my LCHF is not very strict, as it is not for weight loss but for health purposes only). I then microwave it for 2,5 minutes and let it sit for a wee bit as it is very hot and liquid when it comes out of the microwave. I usually add some berries to it, but you can eat it without as well. I've noticed that I don't really need any artificial sweeteners in it, so I guess my tastebuds have adjusted to this new way of eating.

    So I just wanted to say a huge big thank you for this recipe. For all LCHF oatmeal lovers out there: give this recipe a go! You'll be very pleasantly surprised.

    Kind regards,
    Mariska

  24. 25
    Brenda
    May 27 2016
    Brenda
    I made this yesterday using coconut milk. It came out as a really slimey glutinous mess. In fact made me heave when trying to eat it. Any advice as to what I did wrong. Love my oat bran and am really missing it.
  25. 26
    Wendi
    May 30 2016
    Thanks for this great recipe. As a long-time lover of daily oatmeal (with chia seeds and flax, by the way), this is a wonderful stand in. The only change I made to this recipe is that I mixed it up the night before and let it thicken up in the fridge. I also added a little ginger and cinnamon. Another good liquid to add is vanilla cashew milk, which is still low carb. If you aren't a fan of chia pudding, this probably isn't for you.
  26. 27
    KATH
    June 1 2016
    Hello where is the best place to get the ingredients for this recipe please? I too have been eating porridge oats soaked in almond milk with soya yoghurt and a little honey soaked over night but as a struggling type 2 diabetic I'd like to try this as an alternative. Thank you
    Reply: #28
  27. 28
    Reply to comment #27 by KATH
    Kristin Berglund Team Diet Doctor
    June 2 2016
    Hi KATH!
    I guess it could depend on where you live but for the most part you can find all of the ingredients in a well-stocked grocery store. If you search online I'm sure you'll find places to order from. Good luck!
  28. 29
    Patricia
    June 5 2016
    I just made this and it was absolutely delicious! I used grounded sprouted flax meal. It took a bit longer on my side to "gel" than indicated on recipe but after a good 10min this has the same consistency as oatmeal... Enjoy!
  29. 30
    Eunice
    June 22 2016
    to Bob T: :( and every one else :) any one can have an adverse reaction to ANY new food for example constipation or "laxative" effect. Flax seed whole or ground and chia seeds do wonders for keeping your ldl and hdl numbers in balance as well as lowering tygl."cant spell" I am fairly new to the LCHF program, and i am having great success. before i started the LCHF diet i had a difficult time digesting any seeds, nuts, and berries that had seeds. I was diagnosed with diverticulitis, but I think it was really more of a problem with gluten and carbs, because now i dont have a problem at all. So BOB T, anyone with common sense would try any new food in a small quantity , and not everyday. MY heart Dr. ask me how i lowered my LDL and raised my HDL I told him i was using Flax seed and Chia seed every day. He Said my #'s were better than his and was pleased. However i started with small quantities and noticing no adverse side effects, i gradually increased to daily and about 1 ounce each flax ground and chia seed ground.
    The above porage sounds yummy and i will be making some soon! Sorry if I rambled, just felt irritated with Bob's comments which didnt sound as though he was writing from personal experience.
  30. 31
    Lynn Gruntz
    June 24 2016
    I just finished polishing off a bowl of this made exactly with the ingredients above and it is the most delicious meal I have ever consumed, I was missing my bowl of porridge, but let me tell you this is even better, If I get the shats today from eating it , so what? I will be dumping a lot of bad cholesterol with it, for it is a know fact in a medical study done that ground flax seed taken everyday lowered cholesterol better than any statin drug. It is time that we let our food be our medicine,
  31. 32
    Sandra Biggin
    June 25 2016
    I can eat chia seeds but am allergic to flax seeds. Can I leave out the flax seeds?
    Reply: #34
  32. 33
    Jenni
    June 25 2016
    Looking so forward to trying this recipe... Thanks for sharing and all the great comments ...?
  33. 34
    Reply to comment #32 by Sandra Biggin
    Kristin Berglund Team Diet Doctor
    June 26 2016

    I can eat chia seeds but am allergic to flax seeds. Can I leave out the flax seeds?

    Hi Sandra!

    Yes you can. Replace with a bit more of the other seeds. Good luck!

  34. 35
    Fafa
    June 27 2016
    Fantastic!
    Just made today and it was amazing! I added some dryed coconut for flavor. But the best of it it's how fast it is! perfect for bussy running moms. thanks so much for posting it!
  35. 36
    Nicholas
    June 30 2016
    I'm eating this now and I followed the recipe exactly but it didn't quite work out as well as I was hoping.

    After ~7 minutes there wasn't a hint of it thickening so I added a tsp of psyllium husks which helped. It's taking me forever to eat because I want to grind up all of those little seeds with my teeth which I find frustrating. The flavour is unusual and for my taste I wouldn't call it pleasant even with some stevia added. A little disappointed but perhaps I need to give my taste buds some time to adapt.

    I will try it again but next time I'll grind up all the seeds in my spice grinder as mentioned in an above comment.

  36. 37
    Rachael B.
    July 2 2016
    Eating this for the first time. Pretty much the exact consistency of oatmeal, but it really needs some stevia and/or berries otherwise it has no flavor. I will have this again, but will add sweetener and maybe a little butter. It is very filling and has great potential to be yummy!
  37. 38
    Sharon
    July 4 2016
    I have no time to cook in the morning as I start work early. Can this be mixed together the night before and then heated in the microwave at work around 10.30 the next morning? Will it have thickened or do I need to actually boil it for awhile?

    I'd love to find a recipe I can throw together the night before and just heat the next day?

    I'm trying to do the 16:8 Intermittent Fasting so I'd like a good late breakfast to tide me over till my evening meal. Something simple is what I'm after with basic ingredients, thanks :)

    Any suggestions please would be appreciated :)

  38. 39
    Marie-Christine Gauvin
    July 4 2016
    I loved it, cant wait for breakfast tomorrow morning so i can eat it again:), I made mine with sugar free vanilla almond milk and I didn't have sunflower seeds so I put in pumpkin seeds, also added cinnamon, psysillium husk and stevia, I have Type 1 Diabetes, so lets see what happens!!
  39. 40
    Julilly
    July 5 2016
    Do I have to use coconut or almond milk? Can I just use regular whole milk? The first is expensive around her, and I don't like the second...
    Reply: #44
  40. 41
    Tracey
    July 10 2016
    Just cooked this in a tent, interesting. Love the coconut milk, clearly I need to adapt the milk volumes and add berries. Chia seeds, never had them before, a first for me.
  41. 42
    Murray
    July 11 2016
    Thank you for this recipe! I've made a big batch so the measurements for that were very helpful. I added some vanilla bean powder, delicious! I put 3 Tablespoons of the recipe in the almond milk in the pot and let it stand for 5 mins then cook for a couple of minutes. A great Winter pre-gym meal!!
  42. 43
    Claudia
    July 12 2016
    I was missing my morning oatmeal especially since it helps keep me "regular". This did the trick quite nicely without any horrendous side effects! The Chia definitely gives it that puddingy texture and the sunflower seeds add a nice crunch. The flax seeds I am a bit ambivalent about because for me the taste/smell of the oils is a bit too strong so I halved the flax amount in the recipe and it is perfect. If you have this same problem but don't want to change the recipe then I also recommend grinding right before you mix (for the week is fine) because a lot of times the smell can be stronger if the flax seeds have been ground for too long (which sometimes happens when you buy the pre-ground packages)...it's a little reminiscent of oil that has started to go rancid. Anyway, I grind my seeds right before and make 1/2 the mix specified above (so the ground flax doesn't sit around too long) with 1/2 of the recommended flax amount. I cook it with coconut milk and a few organic stevia leaves and serve with a few chopped strawberries - mmm, delicious! Sometimes when I want it crunchier I'll add some extra chopped almonds on top.
  43. 44
    Reply to comment #40 by Julilly
    Claudia
    July 12 2016
    Hi Julilly,

    I think the point of using coconut/almond milk is to use a LCHF milk substitute as regular milk has more sugar (lactose) than is recommended. Hope you find a good alternative!

  44. 45
    Vicki
    July 13 2016
    I'm allergic to sunflower seeds. Can you suggest an alternative? Thanks, Vicki
  45. 46
    Reply to comment #8 by Bob T
    anonymous
    July 22 2016
    Bob, some people are allergic to these things as well, but we don't need warnings on every recipe. Most people who are health-conscious already know about their tolerance for flax, chia, and sunflower seeds. Thanks for attempting to give a heads-up, though.

    (You want even more of a laxative? Check out the MCT oil that some people don't know they need to ease into!)

  46. 47
    Jackie
    July 24 2016
    Can this be made in the microwave?
  47. 48
    Violet
    July 27 2016
    Answer to Kath,
    You can find all the ingredients at Holland and Barrett , I got all my ingredients today already ground in powder form, I am looking forward to making some porridge tomorrow,
    VIOLET.
  48. 49
    Violet
    July 29 2016
    I had the porridge today, I wouldn't like it without berries,
  49. 50
    Bec
    August 3 2016
    I was so excited about this recipe and went out specifically to buy these ingredients. But when I made it I was so let down. It didn't taste that great, even with Stevia, cinnamon and coconut flakes added. The consistency was phlegm like. So gross! I'm so sad I didn't like this recipe. Has anyone tried any variations?
    Reply: #53
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Ratings

5
53%
4
13%
3
11%
2
4%
1
18%
3.8
1
2
3
4
5
122 Ratings

Ratings

5
53%
4
13%
3
11%
2
4%
1
18%
3.8
1
2
3
4
5
122 Ratings