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Keto Oats: The Ultimate Guide to a Low-Carb Breakfast

Are you tired of the same old breakfast routine? Look no further than keto oats! This low-carb breakfast option is an easy and delicious way to start your day with energy and fuel your body with the right nutrients.

At its core, keto oats are simply a low-carb version of traditional oatmeal. Instead of using oats, however, we’ll be swapping them out for some delicious and fiber-rich alternatives. Let’s dive into the details!

What are Keto Oats?

Keto oats are a combination of low-carb ingredients that mimic the texture and flavor of traditional oatmeal. They are made with ingredients like chia seeds, flaxseed, and coconut flour, which are all excellent sources of fiber, protein, and healthy fats. By swapping out oats for these high-fiber alternatives, you’ll be able to enjoy a nutrient-dense breakfast that won’t spike your blood sugar or derail your keto diet.

Benefits of Eating Keto Oats

Not only are keto oats delicious, but they bring with them several benefits, including:

1. High in fiber: With keto oats, you’re getting a significant amount of fiber, which is essential for digestive health and maintaining a healthy gut microbiome.

2. Packed with nutrients: Chia seeds and flaxseed are high in omega-3 fatty acids, which are beneficial for heart health, brain function, and joint health.

3. Aids in weight loss: Due to the high fiber content and low-carb nature, keto oats can help you feel satiated longer, which can contribute to weight loss.

How to Make Keto Oats?

Here’s a step-by-step guide on how to make keto oats:


– 1 cup unsweetened almond milk
– 2 tbs chia seeds
– 1 tbs flaxseed meal
– 2 tbs coconut flour
– 1 tbs granulated sweetener
– 1 tsp vanilla extract

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1. In a medium-sized mixing bowl, combine all the ingredients and whisk until the mixture is uniform.

2. Allow the mixture to sit for at least five minutes, giving the chia seeds a chance to absorb the liquid and thicken up.

3. When the mixture has thickened to your liking, serve it up with your favorite keto-friendly toppings, such as berries, nuts, or a dollop of unsweetened yogurt.


1. How many carbs are in keto oats?

One serving of keto oats has around 6-7 carbs, which makes them a great low-carb breakfast option.

2. Can I meal prep keto oats?

Yes! Keto oats can easily be made in batches and stored in the fridge for up to five days.

3. Can I use different milk alternatives for keto oats?

Absolutely! Almond, cashew, coconut, and oat milk all work well in keto oats.

4. Can I make keto oats without coconut flour?

While coconut flour does add some texture and flavor to keto oats, you can substitute it with almond meal or ground flaxseed.

5. How do I sweeten keto oats?

You can sweeten keto oats using natural sweeteners like stevia or erythritol, or use a small amount of honey or maple syrup if it fits within your carb goals for the day.


Keto oats are a delicious and nutritious way to start your day with energy and fuel your body with the right nutrients. By swapping out traditional oats for high-fiber alternatives, you’ll be able to enjoy the same great taste of oatmeal without derailing your keto diet. Whether you’re looking to lose weight, improve your digestive health, or simply switch up your breakfast routine, keto oats are a great option for any low-carb lifestyle. So go ahead and try out this easy and delicious recipe today!