Coach C’s Cinnamon Keto NOatmeal (aka Keto Oatmeal)

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Have you been thinking of going keto but are holding off because you would miss out on your favorite foods such as oatmeal? Are you afraid having your favorite breakfast comfort food will kick you out of ketosis? Or maybe you think the only things you can eat on the keto diet for breakfast are bacon and eggs? Think again. It’s Keto NOatmeal time.

You can not only indulge in this heart-healthy keto NOatmeal, but you can use my basic recipe and add whatever your favorite toppings are to change it up every day so you never get bored.

Here are the basics:

  • Hemp hearts
  • Chia seeds (whole)
  • Flax meal (ground)
  • Milk-like substance of your choosing
  • Sweetener of your choosing

Let me break down the health benefits and the importance of some of the heavy hitters (or the holy trinity of any Keto NOatmeal as I like to call them). Then I will share with you my favorite recipe.

The Holy Trinity of Keto NOatmeal

1. Chia Seeds. These tiny superfoods create a gel-like substance in the stomach which act as a prebiotic and support the growth of healthy bacteria in the gut. Chia seeds make you feel full for longer, which can help reduce the urge to overeat.

The starches and carbohydrates present in chia seeds are released slowly in comparison to conventional foods, so they don’t result in a blood sugar surge soon after consuming.

Additionally, the omega-3 fatty acids may help maintain moisture levels in the skin, prevent dryness, and delay the signs of aging and the appearance of wrinkles.

2. Flax Meal. Flaxseeds are one of the richest dietary sources of the omega-3 fatty acid ALA. In fact, they are only exceeded in this category by the aforementioned chia seeds. Flaxseeds also contain protein and essential amino acids, in addition to both soluble and insoluble fiber. They may also help prevent heart disease, support immune function, and are a natural laxative (they can promote regularity).

As if that wasn’t enough, flaxseeds are a good source of several vitamins and minerals needed for optimal health, including thiamine (B1), copper, molybdenum, magnesium, and phosphorus.

3. Hemp Hearts. In case you aren’t familiar with this healthy source of plant protein, hemp hearts contain an easily digested protein, which is known as edestin. Edestin is absorbed easily into the body and is also known to encourage antibody creation. (Antibodies are important in terms of resisting attacks on our immune system.)

Fun fact: For those with allergies, hemp hearts may act as hypoallergenic, providing you with an option to replace food items like peanuts and soy as a source of healthy protein.

Because of hemp hearts’ high amino-acid content, especially arginine, they may help lower blood pressure and reduce the risk of heart disease.

Similar to chia and flaxseeds, hemp hearts are rich in omegas, provide a healthy dose of fiber, contain great digestive benefits, and are a great source of magnesium, which could be beneficial in reducing headaches and muscle cramping.

Now, let’s get to the Keto NOatmeal…

Coach C’s Ageless Keto NOatmeal

Keto Oatmeal Recipe



  1. Combine all ingredients on the stove over medium heat.
  2. Bring to a boil, stirring frequently.
  3. Remove from heat, add cinnamon.
  4. Enjoy!

Chef Notes: You can also prepare this the night before—sort of the same as an overnight oats type deal. Simply combine all of the above ingredients in a mason jar (or sealed container) and place in the refrigerator. In the morning, remove the lid and microwave for roughly 1 minute, then add cinnamon (or other toppings), and enjoy!

Chef Notes: Toppings I also enjoy for this Keto NOatmeal are any variety of nuts and whipped butter.

Chef Notes: Canned coconut milk also adds a really nice flavor to this. I like to cut it with 1:1 ratio of water, but you may want to play around with this to see what you prefer.

Nutrition Facts:
Yields 2 servings

  • Calories: 581
  • Fat: 52 g
  • Carbs: 17 g
  • Fiber: 6 g
  • Sugar: 4 g
  • Protein: 27.5 g