I’ve been working on a series of oatmeal recipes, and this high-protein keto oatmeal is where it all started. It’s my base recipe — simple, creamy, and so close to real oatmeal that you won’t miss the oats one bit.
What I love about it is that it’s completely nut-free, dairy-free, and egg-free, so just about anyone can enjoy it. And unlike some keto porridges that turn out gloopy or grainy, this one has the perfect texture — thick, smooth, and really satisfying.
It’s also quick to make and keeps me full for hours, which makes it perfect for busy mornings. I usually top mine with a drizzle of allulose syrup (the chocolate and pancake syrups are my go-tos), a few fresh berries, and sometimes even a little dark chocolate. Pure comfort in a bowl.
Why You’ll Love This Recipe
- High in protein – Keeps you full and energized for hours.
- Perfect texture – Creamy and hearty, just like real oatmeal!
- Allergy-friendly – Naturally nut-free, dairy-free, and egg-free.
- Quick & easy – Ready in minutes with simple pantry ingredients.
- Great for meal prep – Mix dry ingredients ahead for grab-and-go convenience.
- Customizable – Add berries, chocolate chips, or sugar-free syrup to suit your taste.
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Ingredients and Swaps
- Shredded coconut – Toasted briefly for flavor and sweetness. If you’re not nut-free, you can also sprinkle toasted almond or coconut flakes on top just before serving for extra crunch.
- Coconut flour – Helps thicken and gives a creamy consistency.
- Chia seeds – Add natural thickness and fiber.
- Hemp seeds – Provide protein, magnesium and healthy fats.
- Flax meal – Adds a hearty texture and extra fiber.
- Collagen powder – Boosts protein without changing flavor. I like Perfect Keto or Equip (20% off Perfect Keto here | 20% off Equip here). Unflavored is best. If you use flavcored options, go easy on any sweetener topping.
- Cinnamon – Adds warmth and flavor; adjust to taste.
- Almond milk – Use unsweetened almond milk to keep carbs low. Any unsweetened nut or seed milk will work — I love House of Macadamias nut milk (15% off here).
- Optional toppings – Drizzle with RxSugar allulose syrup (20% off here), add fresh berries, more cinnamon, or a few dark chocolate chips.
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Can I use dairy milk?
No — even full-fat milk is too high in carbs to keep this recipe keto-friendly. If you’d like to use dairy, mix 2 tablespoons of heavy cream with enough water to make 3/4 cup (180 ml). This gives you the creamy texture without the extra carbs.
Can I make this ahead for meal prep?
Absolutely. Mix the dry ingredients in bulk (8× the recipe is a good amount). Store in a jar and scoop out 1/2 cup per serving. Just add hot milk of choice, stir, and your oatmeal is ready in minutes. The dry mixture can be kept at room temperature for up to a month.
What can I use instead of collagen?
Collagen adds protein without changing the flavor. If you don’t have any, just skip it — the oatmeal will still work. For extra protein, you can stir in a scoop of whey, egg white, or plant-based protein powder (adjust liquid as needed).
Is this keto oatmeal low FODMAP?
Not as written, since it uses coconut flour which can be high FODMAP in larger amounts. Shredded coconut can be high FODMAP in larger amounts, but 2 tbsp is within the low FODMAP serving size. To make this recipe more suitable for a low FODMAP diet, swap the coconut flour with additional flax meal or chia seeds. You’ll still get a thick, creamy texture without the FODMAP load.
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Tips for Best Results
- Toast the coconut – Just 1–2 minutes in a dry pan makes a big difference in flavor.
- Stir often – Hemp, flax, and chia thicken quickly; stirring prevents clumps.
- Adjust thickness – Add more milk if you prefer a looser, porridge-style texture.
- Add crunch last – If using almond or coconut flakes, sprinkle them on right before serving so they stay crisp. Same applies to chocolate chips (dark or sugar-free milk/white).
- Meal prep smart – Mix the dry ingredients ahead (x8 works well) and scoop out 1/2 cup per serving. Add hot milk, stir, and it’s ready in minutes.
Storage Tips
This high-protein keto oatmeal is best enjoyed fresh, but you can also make it ahead. Store it in a sealed container in the fridge for up to 1 day. Reheat gently on the stovetop or in the microwave, adding a splash of nut or seed milk if it gets too thick.
You can also enjoy it cold straight from the fridge. For toppings like allulose syrup, berries, or chocolate chips, add them just before serving so they stay fresh and crunchy.
If you’d like to prep ahead, mix the dry ingredients and store them at room temperature for up to a month — then simply measure out 1/2 cup per serving and add hot milk of choice whenever you’re ready to make it.
Recipes You Will Love
Love this high-protein oatmeal? Try more of my favorite low-carb porridges and creamy breakfast bowls!
Hands-on Overall
Allergy information for High-Protein Keto Oatmeal
✔ Gluten free
✔ Dairy free
✔ Egg free
✔ Nut free
✔ Nightshade free
✔ Pork free
✔ Avocado free
✔ Fish free
✔ Shellfish free
✔ Beef free
Nutritional values (per serving)
Net carbs4.2 grams
Protein28.2 grams
Fat23 grams
Calories382 kcal
Calories from carbs 5%, protein 34%, fat 61%
Total carbs17.3 gramsFiber13.1 gramsSugars2 gramsSaturated fat4.4 gramsSodium128 mg(6% RDA)Magnesium184 mg(46% RDA)Potassium611 mg(31% EMR)
Ingredients (makes 1 serving)
Instructions
- Measure out all of the dry ingredients so they’re ready to go.
- Place the shredded coconut in a dry saucepan and toast over medium heat for 1–2 minutes, stirring often, until lightly golden and fragrant. Watch closely, as coconut can burn quickly.
- Add the remaining dry ingredients and pour in the almond milk (or cream + water mixture for a dairy option — see tips).
- Stir well to combine. Cook for 2–4 minutes over medium heat, stirring frequently, until the mixture thickens into a porridge-like consistency.
- Remove from the heat and transfer to a serving bowl. Add any toppings you like — allulose syrup, fresh berries, a sprinkle of cinnamon, or dark chocolate chips.
- Enjoy hot, or refrigerate for up to 1 day. Reheat gently with a splash of milk if it thickens too much, or enjoy cold.
Ingredients
Instructions
- Measure out all of the dry ingredients so they’re ready to go.
- Place the shredded coconut in a dry saucepan and toast over medium heat for 1–2 minutes, stirring often, until lightly golden and fragrant. Watch closely, as coconut can burn quickly.
- Add the remaining dry ingredients and pour in the almond milk (or cream + water mixture for a dairy option — see tips).
- Stir well to combine. Cook for 2–4 minutes over medium heat, stirring frequently, until the mixture thickens into a porridge-like consistency.
- Remove from the heat and transfer to a serving bowl. Add any toppings you like — allulose syrup, fresh berries, a sprinkle of cinnamon, or dark chocolate chips.
- Enjoy hot, or refrigerate for up to 1 day. Reheat gently with a splash of milk if it thickens too much, or enjoy cold.
Nutrition (per serving)
Calories382kcal
Net Carbs4.2g
Carbohydrates17.3g
Protein28.2g
Fat23g
Saturated Fat4.4g
Fiber13.1g
Sugar2g
Sodium128mg
Magnesium184mg
Potassium611mg
Detailed nutritional breakdown (per serving)
| Total per serving | |||
| 4.2 g | 28.2 g | 23 g | 382 kcal |
| Almond milk natural (unsweetened) | |||
| 0.7 g | 0.9 g | 2.2 g | 25 kcal |
| Coconut, dried, desiccated, shredded (organic, unsweetened) | |||
| 0.9 g | 2.4 g | 1.5 g | 40 kcal |
| Coconut flour, organic | |||
| 0.9 g | 1.4 g | 1.2 g | 29 kcal |
| Chia seeds | |||
| 0.8 g | 3.2 g | 5.1 g | 82 kcal |
| Hemp seeds, hearts (hulled, natural) | |||
| 0.7 g | 7 g | 10 g | 120 kcal |
| Flax meal (flaxmeal), ground flaxseed | |||
| 0.1 g | 1.3 g | 3 g | 37 kcal |
| Gelatin powder, hydrolyzed (collagen) | |||
| 0 g | 12 g | 0 g | 47 kcal |
| Cinnamon, spices | |||
| 0.2 g | 0 g | 0 g | 2 kcal |
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