Keto Oatmeal

Do you miss your morning oatmeal? This quick keto oatmeal recipe can be easily prepared in just five minutes.

PLUS….it’s sugar-free, gluten-free, dairy-free, and has zero oatmeal in it!

Sadly, oatmeal is not part of a ketogenic, paleo or AIP diets. The carbohydrate content of oatmeal is the most damaging in ketosis.

Typically, many people would eat a larger serving and add LOTS of goodies for flavour. It’s not uncommon for people to add brown sugar, bananas, syrup, chocolate chips, blueberries, or other accessories that blow the carbohydrate and calorie amount even higher.

With that being said, oatmeal is a delicious bowl of comfort in the morning. Here is a keto alternative that has the same texture and warmth of oatmeal without the carbs. YUM!

Keto Oatmeal


  • 1/4 cup (30 g) almonds or other nuts, crushed
  • 1/4 cup (48 g) chia seeds
  • 1/4 cup (28 g) flax meal
  • 1/2 cup (40 g) shredded coconut
  • 1 cup (240ml) coconut milk, heated
  • 1 Tablespoon (15 ml) vanilla extract
  • Stevia to taste
  • Top with berries (optional)



Mix everything together. Enjoy! 

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Karen Gallagher

Karen Gallagher

As a fitness expert and Holistic Nutritionist, Karen brings a unique blend of experience gained working in the health industry for over 20 years. Her holistic coaching offers an individualized process to help you move forward in life and to end the diet/binge cycle for good. She provides coaching tools and assists with strategies to promote self-discovery and the exploration of different perspectives to help inspire you to reach your health and wellness goals. She has had great success with her clients by taking a holistic approach to health. Karen believes every individual requires support, knowledge and compassion to achieve great health and wellness.

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About Karen Gallagher

Karen is a Holistic Lifestyle & Fitness Expert on a mission to cut through the over-complicated B.S. around food, health and well-being so that busy women, can learn how to transform their bodies and nourish their souls so they can feel strong, fit and confident.

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