Can You Have Oatmeal On The Keto Diet

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Toppings For Low Carb Oatmeal

Can I Eat Oatmeal on Keto? Dr. Berg on Ketogenic Diet

You can use your favorite toppings for this Keto Oatmeal. Here are some of our favorites:

Blueberries – Blueberries are low in carb and they add lots of flavor to noatmeal, with a touch of sweetness.

Raspberries – Raspberries are also great in keto oatmeal. They are super low in carbs and they add flavor and texture. They’re not too sweet.

Sliced Almonds – We love adding a little crunch to our keto oatmeal. Sliced almonds are perfect for sprinkling on top.

Low Carb Maple Syrup – Who doesn’t love maple flavored keto oatmeal? We do. Lakanto makes a great sugar-free keto friendly maple flavored syrup.

Toasted Coconut – Coconut is crunchy, a little sweet, and nutty in flavor. It’s great for adding texture and substance to your keto oatmeal.

Can You Eat Skippy Peanut Butter On Keto

If you want to incorporate peanut butter into your low-carb or ketogenic diet, we recommend avoiding commercial brands like Jif and Skippy because they tend to contain these added ingredients. Instead, stick to all-natural peanut butters without all of the unnecessary trans fats, hydrogenated oils, and sugars.

Keto Cream Cheese Frosting

While these cookies taste just like oatmeal cookies do, they may not be as sweet as you would like. Thats why we suggest using this cream cheese frosting on top of the cookies. It is easy to make and is a great way to top other cookies with, as well as cakes.


8 ounces of softened cream cheese

2 teaspoons of vanilla extract

1 ½ teaspoons of powdered sugar substitute

How to Make Keto Cream Cheese Frosting

  • Cut the cream cheese into small one-inch cubes. If the cream cheese is still cold, pop it in the microwave for 10 seconds at a time until it is soft enough that you can whip it.
  • Place the cream cheese in a bowl and use a hand mixer to whip it until it becomes thick and creamy.
  • Add the vanilla and ½ teaspoon of the powdered sugar substitute. Keep whipping the mixture as you add more of the powdered sugar substitute until it reaches a frosting consistency.
  • This recipe makes enough frosting for up to 12 cookies or six cupcakes. If you have any frosting leftover, you can keep it in an airtight container in your refrigerator for up to five days.

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    What You Can Drink On Keto

    There are a variety of drinks that get the green light on a keto diet. These include water, unsweetened coffee and tea, unsweetened plant-based milks, and low-carb protein shakes.

    First, lets start with the most basic drink of all. Water is an essential part of any healthy diet, and is especially important on a keto diet to help flush out toxins and support hydration, says Winnifred. Sparkling water is fair game, too. As Winnifred notes, its a refreshing alternative to plain water and its usually low in carbs, making it a good choice for a keto diet. Still, she says, be sure to choose a brand that is unsweetened and has no added flavors or sweeteners to keep the beverage keto-friendly.

    Coffee and tea drinkers are also in luck. So long as its unsweetened, you can feel free to stick to your hot or iced cup whatever routine. Both coffee and tea are low in carbs and can be enjoyed on a keto diet as long as they are unsweetened, says Winnifred, noting that adding a bit of dairy milk or cream is fine as long as you stay within your daily carb limit.

    For those following a keto diet, feel free to drink unsweetened plant-based milks, too. Nut milks, such as almond or cashew milk, can be a good source of healthy fats on a keto diet, says Winnifred. Coconut milk is a good source of healthy fats on a keto diet, and can be used as a milk substitute in coffee or as a base for smoothies.

    But not all protein powders are low in carbohydrates, so you’ll have to check the label.

    Chocolate Peanut Butter Keto Oatmeal

    21 Best Can You Have Oatmeal On Keto Diet

    Oatmeals are great options when looking for a low-carb diet. The pinch of flavors you can add to them gives a wide range of options, so you never get bored while you stay healthy.

    This meal has no wheat, grains, or oats, but you can never tell from the taste. So instead, it would be best to have flax seeds, hemp hearts, chia seeds, milk, and milk-ins.

    The recipe is straightforward, take all the ingredients and mix them in a bowl. Refrigerate them for 30 minutes to become creamy. Now microwave it, and they are ready to have. For extra taste, you can add chocolate peanut butter to it.

    Calories Per Serving: 191

    Preparation Time: 2 Minutes

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    Eating Oatmeal On Keto

    Though it makes for a great morning meal, Keto dieters should avoid eating oatmeal. Its true that oatmeal is packed with fiber and protein, which makes it an excellent breakfast food.

    The ketogenic diet plan is a high-fat, low-carbohydrate diet that causes the body to enter a metabolic state called ketosis. Your body will be burning fat for energy instead of carbohydrates.

    The keto diet is a low-carb diet that restricts your intake of carbohydrates to less than 20 grams per day, with many followers only consuming 10 or fewer grams per day.

    The primary benefit to this type of diet is that it forces your body to burn fat for fuel instead of carbohydrates, as well as to makes it easier for you to lose weight.

    While there are many foods that are allowed on the keto diet, oatmeal is not one of them.

    Because oatmeal contains a high amount of carbohydrates, they are not allowed on the keto diet.

    The recommended carbohydrate intake for a ketogenic diet is about 5% of total calories, which equates to around 20 grams per day for most people. Thats one serving of oatmeal or two servings of fruit per day.

    Can You Eat Oat Fiber On A Keto Diet

    Yes, you can. Oat fiber is the outer hulls of the whole grain oats, which are not digestible in the body, therefore oat fiber is completely keto-friendly.

    Oat fiber is not the same as oat flour. Its not processed from the grounded oat groats.

    Instead, its made from the fibrous outer husk of the oat. Thats why its purely insoluble fiber.

    The best part of oat fiber is that it contains just three grams of dietary carbs per teaspoon. Since its carb content is indigestible compared to the regular oatmeal, it can be a perfect addition to your keto diet.

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    Plain Greek Yogurt And Cottage Cheese

    Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto.

    Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness .

    Either one makes a tasty snack on its own, but you can combine them with chopped nuts, cinnamon, or other spices to make a quick keto treat.

    Why You Will Love This Keto Oatmeal Recipe

    Keto Oatmeal In 5 MINUTES | One of THE BEST Easy Keto Breakfast Recipes

    If youre following a keto diet, you know that it takes effort and lots of planning to ensure your meals align with how you want to eat! Sometimes, you might be craving a heaping bowl of pumpkin protein oatmeal or cookie dough protein oatmeal and WISHING you could indulge in some oatmeal.

    BUT you dont have to say goodbye to all your favorite foods! Did you know that you CAN have oatmeal on Keto? Yep, you heard right, and todays oatmeal recipe is going to be one of your weekday morning breakfast go-tos! Its a low carb, high fiber, delicious way to start the day! One bowl of this will keep you full until your next meal and will give you the energy you need to tackle the busy day ahead!

    Read Also: What Can You Drink On Keto

    Why You Will Love This Oatmeal Recipe

    • Filling: An oatmeal breakfast bowl that will keep you full for hours and gives you that energy boost to jumpstart your morning the right way.
    • Tasty and easy to make: Creamy goodness with each bite, this healthy breakfast recipe is so easy to make and ready in under 15 minutes.
    • Healthy and good for you: You are covered with every nutritional aspect in this breakfast bowl recipe. Healthy and nutritious, this chocolate oatmeal bowl is packed with fiber and healthy fats.

    Is Quaker Oatmeal Keto

    Quaker oatmeal is one of the worlds most popular types of oatmeal. You can choose a quick cook oat for a fast and convenient breakfast or go with oats that require a longer cooking time. Neither variety are keto-friendly though. Quaker oatmeal has so many carbs that a small serving can impact your entire days carb allowance.

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    More Keto Breakfast Ideas:

    Keto Quiche – Crustless Keto Quiche is a low carb, filling egg dish that is as delicious as it is impressive. This recipe is versatile enough to suit any flavor preferences and perfect for a family meal or a special event.

    Keto Breakfast Casserole – Keto Breakfast Casserole is a hearty, savory dish packed with protein, veggies, and melty cheese to keep you full and happy all day long. It’s simple to make and it uses minimal ingredients.

    Almond Flour Crepes – Easy to make Almond Flour Crepes are light and delicious and ready for your favorite fillings.

    Keto Donuts – A tender keto cinnamon sugar donut using almond flour that is simple to make and bakes up quickly. You’re going to love these low carb almond flour donuts. They are healthy and use minimal ingredients.

    Keto Energy Bites – When you need an afternoon pick-me-up or a great post-workout snack, keto energy balls are the way to go. These keto chocolate energy bites are filled with protein, caffeine, and healthy fats to keep you satisfied and boost your energy.

    Keto Coffee Cake – A piece of classic coffee cake is the perfect accompaniment to your morning cup of coffee. This keto coffee cake recipe is not only decadent, but it’s paleo, gluten-free, and dairy-free too.

    Did you make any of these keto breakfast ideas? Leave us a comment below letting us know what you thought.

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    Is 50 Grams Of Carbs Alot

    Keto Overnight Oats

    If you occasionally want to carb up, or if you can maintain ketosis at a higher level of carbs, eating 50 grams of carbs means you’re still staying relatively low carb. Here’s 50 grams of refined or higher carb foods: three slices of bread, three potatoes, a cup of rice and a cup of pasta.

    How To Find Your Keto Carb Limit

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    Can You Eat Oatmeal And Still Lose Weight

    Yes, you can eat oatmeal and you will still lose weight. Oatmeal carbs are essential for your health and in fact the oatmeal diet is entirely based on eating whole grain oats for every meal.

    Oatmeal is very filling i.e. it means they will keep your stomach and appetite full for a long time. Plus, they reduce unwanted hunger pains as well.

    Furthermore, many bodybuilders and high performance athletes incorporate oatmeal recipes into their power packed diet.

    Since oatmeal keeps your stomach full for a significantly long time and decreases hunger pangs, it will definitely help you lose weight. When consumed in moderation, there is no doubt about it.

    Easy Low Carb Keto Oatmeal Recipe

    This reader favorite recipe is included in The Wholesome Yum Easy Keto Carboholics Cookbook! Inside this beautiful hard cover keto recipe book, youll find 100 delectable, EASY keto recipes to replace all your favorite carbs: bread, pasta, rice, potatoes, desserts, and more each with 10 ingredients or less! Plus, a photo, macros, & tips for every recipe.

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    Chocolate Peanut Butter Oatmeal Breakfast Bowl

    By Rena Awada | Updated On December 26, 2022

    Home » Breakfast » Chocolate Peanut Butter Oatmeal Breakfast Bowl

    This Chocolate Peanut Butter Oatmeal Bowl is the ultimate breakfast recipe that will keep you full and satisfied all morning. The best way to jumpstart your day is with a delicious bowl of oatmeal that is so delicious and satisfying.

    This creamy and chocolatey oatmeal breakfast recipe is going to be your go-to healthy breakfast recipe for months to come. If you love oatmeal and chocolate, this breakfast bowl is made just for you. The combination of chocolate and peanut butter gives it that rich flavor for a satisfying breakfast that will taste like a dessert. Serve this easy healthy oatmeal recipe any day and they are also great for meal prepping ahead. Have breakfast on the go by prepping this chocolate oatmeal bowl for the entire week.

    Can You Have Oatmeal On Keto


    The keto diet is all about burning fat and building muscle. One of the best ways you can do that? Eat oatmeal! For example, 1/4 cup dry measure has only 12-24 grams available carbohydrates which means it will help sustain energy levels throughout your day while also providing vital nutrients like fiber , iron & zinc needed for tissue growthand most importantlyresistant starch!! This carb comes from plants such as potatoes or rice but does NOT include wheat so people on stricter diets have more options when they eatthis delicious breakfast stapleIt might seem hard at first since were used to having regular white pasta

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    How To Make Low Carb Oatmeal

  • Using a spoon, stir together all dry the ingredients in a small serving bowl.
  • Add ½ cup boiling water, mix and let stand 2-3 minutes.
  • Top with your favorite toppings and enjoy!
  • If you want to cook it on the stove top, bring your water to a boil, add in your dry ingredients and continue to boil for 1 minute.
  • It’s really simple to make low carb oatmeal, a.k.a noatmeal. You cook it on the stove top like you would regular oatmeal.

    You can also add hot water to your keto oatmeal and let it sit, like you would instant oatmeal.

    How Many Carbs Can You Have On Keto

    The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a dayless than the amount found in a medium plain bageland can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

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  • Turn the oven on to 400°F.
  • Chop the onion and rosemary.
  • Put the wings in a dish for baking.
  • Add all remaining ingredients to a saucepan and cook for 3 minutes.
  • Pour the mixture over the chicken and bake for 30 to 35 minutes. Test for doneness.
  • Serve the wings hot or place in a covered warming dish or crock pot until ready to serve.
  • Notes

    Is Oatmeal Good For Keto Diet Alternatives To Oatmeal

    Keto Oatmeal Breakfast Bowl

    Now that you know you usually cannot eat oatmeal on the keto diet, its time to consider some alternatives.


    Bulgur is another whole grain that might work for your diet. One cup has less than 26 grams of carbs. You can easily incorporate other ingredients to stretch out the bulgur.

    Hemp seeds

    Hemp seeds are a great option because they have omega-3 fatty acids and B vitamins, along with Vitamin E and zinc. One serving of 3 tablespoons of hemp seeds has a little more than 2 grams of carbs and less than 170 calories. A serving also has 9 grams of protein.

    While you can eat a handful raw as a snack, you can also mix them with non dairy milk to make a quick breakfast.

    Flax seeds

    Flax seeds are also high in omega-3 fatty acids and has lots of fiber. Studies found that flax seeds are good for your digestive and heart health.

    Chia seeds

    You can also try chia seeds, which have tons of fiber and omega-3 fatty acids. Chia seeds are great for breakfast meals and snacks. They make a delicious addition to keto pudding and can also replace oatmeal in the morning when mixed with other ingredients.

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    Baked Keto Chicken Wings

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    What You Cant Drink On Keto

    There are several types of drinks that should be avoided on a ketogenic diet due to their high carbohydrate and sugar content, says Winnifred, noting that these drinks can disrupt ketosis and make it more difficult to achieve the desired health benefits of the diet.

    First, steer clear of sugary drinks. Winnifred shares that this category includes sodas, energy drinks, and other sweetened beverages that are high in added sugars and carbs. These types of drinks can cause a rapid increase in blood sugar, which can disrupt ketosis and lead to weight gain, she says.

    Fruit juices ought to be avoided, too. While fruits themselves can be a part of a healthy keto diet in moderation, fruit juices should be avoided due to their high sugar content, says Winnifred. Most fruit juices are made from concentrate and are high in added sugars, which can disrupt ketosis and increase the risk of health issues such as diabetes and heart disease.

    Most fruit juices are high in carbohydrates , which makes them almost impossible to drink on the keto diet, echoes Mike Israetel, a sports nutrition consultant and former professor of exercise science at Temple University in Philadelphia.

    Case in point: An 8-ounce ounce of cranberry juice has 30 grams of carbs. Apple juice? That’s roughly 24 grams of carbs.

    That said, there are diet or reduced sugar juices that contain minimal carbohydrates, making them good keto-friendly drinks.

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