Keto Oatmeal With Keto Flour And Chia Seeds
Another way to make a good homemade keto friendly oatmeal recipe is with ingredients like almond meal or almond four, coconut flour, flaxseed meal, chia seeds, heavy cream for thickness and your favorite flavoring.
Specifically you will need:
- 2 tablespoons of almond meal
- 1 tablespoon of coconut flour
- 1 tablespoon flaxseed meal
- 1 teaspoon of chia seeds
- 1 tablespoon of keto sweetener
- ½ cup of heavy cream
- 3 tablespoons of water
- tsp vanilla extract or cinnamon
Combine all the dry ingredients in a saucepan, then whisk in the heavy cream until the keto oatmeal starts to thicken, about 3-4 minutes, on low to medium heat.
The additional 3 tablespoons of water is optional. Use it in case the keto porridge becomes too thick for your liking.
The combination of these ingredients undoubtedly makes a richer, creamier oatmeal recipe worth trying.
Homemade Keto Oatmeal With Hemp Hearts Flaxseed Etc
If youve been missing oatmeal, you can make a homemade keto oatmeal recipe. All you will need are ingredients like:
- ¼ cup of hemp hearts
- 2 tablespoons of flaxseed meal
- 1 tbsp chia seeds.
- 1 cup of a keto friendly milk like coconut milk or almond milk
- 1 tablespoon of a good keto sugar substitute
- 1 teaspoon of butter for flavor
Also your favorite optional flavorings like vanilla extract, cinnamon, nutmeg etc. After all, the best thing about homemade low carb oatmeal is that you can customize your recipe to your own taste!
To make it, simply combine all the dry ingredients in a saucepan. Then whisk in the milk and the butter and let this cook for 4 minutes or until it thickens up nicely. Serve topped with your favorite keto berries or some chopped nuts.
Are Bananas High In Carbs
Bananas Are Healthy but High Carb, Though Berries Can Work on Keto. According to the USDA, one small banana has more than 20 g of net carbs, which means you may blow your entire carb allowance on a single banana.
How many carbs are in a bowl of oatmeal? You Arent Serving Up the Right-Sized Bowl
One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Snyder, RDN, CDCES, and CEO of Vital RD in Centennial, Colorado. That amount will contain 154 calories, 27 grams of carbs, and 4 g of fiber, according to the U.S. Department of Agriculture.
What foods can I eat on a low-carb diet?
Low-carb foods include:
- nuts and seeds, including nut butter.
- oils, such as coconut oil, olive oil, and rapeseed oil.
- some fruit, such as apples, blueberries, and strawberries.
Can I eat an apple on a low carb diet? Apples are great if youre on a low-carb diet a small, 4-ounce apple has about 55 calories and contains only 15 grams of carbohydrates. Apples also have fiber and contain nutrients such as vitamins C and potassium.
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Other Diets This Recipe Is Good For
- Keto/Low Carb A good breakfast with only a couple of net carbs per serving.
- Sugar-free There is no need for any sugar in this low carb oatmeal. Add some berries for extra sweetness.
- Vegetarian A perfect breakfast for you if you do not eat eggs and meat. It is satisfying and filling.
- Dairy-free If you do not use the cream and substitute it with more almond milk or water.
- Gluten-free A perfect warm breakfast without any gluten.
Ingredients In Low Carb Oatmeal
Almond meal – You can use both almond meal or almond flour, they are interchangeable in this recipe.
Coconut flour – A sweet, nutty flavor that goes a long way and is filling.
Ground flax-seed – Adds flavor, fiber, and texture.
Sweetener – We like our low carb oatmeal sweet. You can add as much or as little as you like.
Chia seeds – A super food and super delicious in noatmeal. Chia seeds absorb some of the liquid ingredients and they add nutrients.
Sea salt – Salt enhances the other flavors. You can leave it out if you like, but we recommend adding it.
Cinnamon – For flavor and sweetness.
Water – The main liquid ingredient that pulls it all together.
If you have any questions, please leave it in the comment section below.
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Keto Hot Breakfast By Keto And Co
A great low carb replacement for oatmeal is Keto Hot Breakfast by Keto and Co. This Keto Hot Breakfast by Keto and Co is a type of low carb breakfast cereal made with coconut flour, erythritol, soluble oat fiber and some other keto friendly ingredients.
This keto oatmeal alternative works well because it comes in so many different flavors including plain, maple brown sugar, peaches and cream and apple cinnamon which is my favorite flavor even though I dont quite like oatmeal all that much.
Each and every flavor is keto friendly and has less than 4 net carbs too! You can grab a few packets of Keto Hot Breakfast by Keto and Co to try out here.
What Are Hemp Hearts
Hemp hearts are hulled hemp seeds that are soft and chewy and are the inside of the shell of the hemp seed. It is the best part of the hemp, similar to how the heart is the best part of an artichoke.
They are used in a number of low carb recipes, similar to chia seeds and flax seeds, as a healthy replacement for some high-carb ingredients.
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Are Oats Keto Friendly
Oatmeal is one of the most popular breakfast foods in the world, which is why so many people ask, can you eat oatmeal on the keto diet? There are a handful of brands that now make packaged protein oatmeal that has fewer carbs and more protein than traditional oatmeal does. Youll also find that you can eat a small bowl as long as you watch your carb intake the rest of the day. Most people, though, look for alternatives to oatmeal, including recipes for overnight oats and oatmeal cookies because they dont want to risk eating too many carbs.
What Ingredients Are In Low Carb Oatmeal
- Flaxseed Meal Which is full of fiber.
- Chia Seeds This is a superfood that is super absorbent with a lot of nutrients.
- Almond Milk A non-dairy milk that is made from almonds.
- Heavy Cream This has fewer net carbs than milk.
- Vanilla An extract that adds great flavor to your breakfast cereal.
- Xanthan Gum Just a little bit offers your oatmeal thick stability.
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How Does The Keto Diet Work
Your body uses the carbs that you eat as fuel to help you get through the day. When you do not eat enough carbs, your body will burn the reservoirs of fat you stored. To reach this stage, you cannot consume more than 50 grams of carbs in a day. Some people on the keto diet consume as little as 20 carbs per day or even less. Relying on the keto diet helps you enter ketosis. The keto diet requires that you make some big changes to your life. Youll eat more fats and meats than you do fresh veggies and fruits.
As oatmeal has a lot of carbs, its not a daily treat you can eat on this diet.
Can I Buy Low Carb Oatmeal
Since eating oatmeal is a favorite of so many people, lets face it we all grew up on it, you may be wondering if you could buy any low carb oatmeal online or in the stores. Here are a few suggestions:
There is a company called HighKey that does a good job making a very good oatmeal that is a true duplicate in texture. It is creamy and thick and not mushy at all because of the nuts that add a slight crunchiness and balanced out with just the right amount of sweetness and saltiness.
They have 4 flavors which are:
- Strawberries and Cream
- Brown Sugar and Maple
And they all have either 1 or 2 net carbs per serving for a cup portion.
Another company called Pure Traditions also makes an unsweetened hot cereal which is not only low carb but a good choice for the Paleo diet. They use great ingredients and have come up with a great texture resembling oatmeal which also comes in at 2 net carbs per cup serving.
Then there is a LowKarb Keto Hot Cereal that is also a winner with a few flavors:
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In Short The Easiest Substitutes For Oatmeal On Keto Are:
- Keto hot breakfast by keto and Co
- Keto unsweetened instant hot cereal
- Homemade keto oatmeal with hemp hearts
- Keto oatmeal with almond meal
- Keto overnight oats
All of these oatmeal substitutes are significantly lower in carbs and can be enjoyed for breakfast anytime and without guilt! Each will be discussed below.
Is Quaker Oats Keto Friendly
Quaker Old Fashioned Oats is not keto-friendly because it is high in carbs. It may kick you out of ketosis even with a small serving size.
Are bananas keto-friendly?
Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.
How much oatmeal can I eat on keto diet?
But can it also fit into the Keto diet? Yes! Pure, Raw oatmeal is also a great source of resistant starch an important component in the Keto diet. And 1/4 cup to 1/2 cup contains only about 12 to 24 g of available carbs.
Are apples keto-friendly?
2. Apples. An apple a day may keep the doctor away, but it really has no place on a keto diet. One medium apple has more than 20 g of net carbs enough to blow someones entire carb allotment for the day.
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Are Oats And Oatmeal The Same Thing What Are They
The scientific name for oats is avenue sativa, which is considered a whole-grain food.
From what I’ve found, the main difference between oats and oatmeal is that the preparation of oats for consumption makes it oatmeal.
Oats are commonly prepared by boiling the oats in water or milk and often referred to as porridge.
Storing Freezing And Meal
- To store: Leftovers can be stored in the refrigerator, covered, for up to one week.
- To freeze: Place single portions of the oatmeal in an airtight container and store them in the freezer for up to six month.
- Meal prep: Prep up to seven servings in one go. Simply quadruple the ingredients and let it sit overnight in the refrigerator. Once set, distribute into seven jars or bowls and cover. When ready to enjoy, simply microwave then add the toppings.
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Oats In The Keto Diet You Betcha
What is the Keto Diet?
The ketogenic diet is a very low-carb, high-fat diet. Keto demands the dieter to drastically reduce carbohydrate intake and replace it with fat. This reduction in carbs puts the body into a metabolic state called ketosis.
When we think about Keto we generally thinkwell most starches and grains are all carbs, so no carbs means no oatmeal right? Wrong! Pure Oatmeal is one of the most nutritious of all grains. But can it also fit into the Keto diet? Yes! Pure, Raw oatmeal is also a great source of resistant starch an important component in the Keto diet. And 1/4 cup to 1/2 cup contains only about 12 to 24 g of available carbs. Gluten-Free Prairie Oats and are a perfect choice because the large flakes are digested more slowly and will help keep your blood sugar levels more stable. Also, Oats are high in fiber, something that can be missing in a Keto diet. So enjoy a bowl of cool oatmeal. And to ramp up the protein, consider adding high-protein cottage cheese along with some peanut or almond butter. I also add cardamom and cinnamon for little savory and sweetness to the bowl. Depending on your serving the bowl should contain a about 15 and 30 g of carbohydrates. Perfectly suitable for the Keto diet.
More about Resistant Starch
Bonus: To increase the resistant starch, cool your oats before eating them.
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Is Oatmeal Carbs Bad
No, oatmeal carbs are not bad. Rather, these are known as healthy carbs.
Rest assured that these whole, fiber-rich foods are extremely healthy for your body. Most people have a common misconception carbohydrate contents lead to weight gain, but this is not the case for oatmeal.
There is a huge difference between healthy carbs and bad carbs. Healthy carbs will never induce weight gain.
Instead, they supply a bunch of vitamins, minerals, antioxidants, and many essential nutrients. The perfect example is oatmeal, a nutritionally wholesome food.
On the contrary, bad carbs are closely linked to weight gain. Thats why you are recommended to reduce the intake of bad carbs as much as possible.
For keto diet, you are required to follow a low-carb diet i.e. you should reduce the intake of those food options that contain bad carbs. Since oatmeal is based on healthy carbs, please feel free to include small portions in your calculated diet.
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Does Oatmeal Fit Into A Low
Oatmeal can be one of the tougher high-carb healthy foods to give up when starting a keto diet.
But the good news is that there are plenty of low-carb oatmeal alternatives that will fit your ideal keto macronutrients.
However, if youre following a low-carb or keto diet and really want to squeeze in a little oatmeal, its not impossible.
While 100 grams of oats comes out to 56 grams of carbs, you could limit your intake to a quarter of that . Youll be lowering your carb count all the way down to 14 grams of carbohydrates, staying within the safe zone for carbs per serving.
The standard keto diet recommends that you stay between 20-50 grams for your daily carb intake. This is especially important if youre just starting keto.
Carbs are your bodys preferred fuel choice, pulling energy from your glycogen stores first. However, when your body is deprived of carbs, it will pull from its second favorite energy source fat. If youre just starting to transition to ketosis, your body is still going to search for carbs as its primary energy source. So the lower your carb intake, the better.
For those who have been in ketosis for a while and know how to listen to their body, there may be other options.
The targeted ketogenic diet is a type of keto diet made for more active people who need that extra carb intake allowing 20-50 extra grams of carbs up to 60 minutes before and after exercise.
Can You Eat Oats On The Keto Diet
Bad news, oatmeal lovers: If you’re on the keto diet, your breakfast staple is probably not going to stay on the menu for you. While oats are a great source of fiber and a perfect pre-workout complex carbohydrate, they are still carbohydrates, so adding them to an incredibly low-carb diet is nearly impossible.
The keto diet generally relies on eating between 20 and 50 grams of carbohydrates per day . A half cup of oats is a whopping 27 grams of carbohydrates, or 23 net carbohydrates once fiber is subtracted . That means a single serving of oats could be your entire day’s worth of carbohydrates.
While technically, the serving of oats may fit into the keto confines, adding that amount of carbs in one sitting could make it much tougher for your body to get into ketosis, and maintaining a low-carb diet will be much more difficult. Once you’re used to a keto diet, you may be able to introduce smaller servings of oats into your diet, but you will need to be careful .
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Tips For Making Oats Keto
There are a few things you can do to make oatmeal keto-friendly. First, ensure you have the right kind of oats and the right amount . Be sure that they are rolled oats and not instant oats. The rolled oats will take longer to cook, but they will be easier to digest and contain more fiber. There are also a few different ways to cook your oatmeal so you can reduce the amount of sugar and carbs in it. For example, you can soak your oats in water before cooking them to reduce the amount of sugar. You can also opt for unsweetened keto-friendly milk or cream instead of regular milk. Another thing you can do is add some extra fat to your oatmeal, like nuts or avocado. Adding fat adds flavor and healthy fat that will help keep you full throughout the day.
Can I Use Cream Or Milk Instead Of Water In This Low Carb Oatmeal
Yes, you can use heaving cream or milk in this low carb oatmeal recipe. You can also use a dairy-free milk if you need to keep it dairy-free.
Bring the milk to a boil, stirring frequently, and add your dry ingredients and continue to boil for 1 minute. For the “instant” version, heat your milk to a boil, pour it over your dry ingredients, stir and let it sit for up to 5 minutes.
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