Keto Porridge (4g Net Carbs)

5 from 254 votes

This super healthy keto porridge recipe is as close as you get to real porridge on a low-carb diet. It is a quick and easy breakfast, and there’s nothing quite like a filling bowl of hot cereal on a cold morning!

Keto porridge in a cereal bowl with strawberries and blueberries.
Super healthy keto porridge with omega-3 fatty acids and fiber.

Low-carb oatmeal is very easy to customize to your tastes;

  • For cinnamon – add 1/2 teaspoon of ground cinnamon
  • For brown sugar – sprinkle over one tablespoon of natural brown sweetener
  • For double chocolate chip – add one teaspoon of unsweetened cocoa powder and two tablespoons of Lily’s Dark Chocolate Chips

This keto oatmeal recipe makes one serving. One serving is approximately 1 cup of low-carb porridge.

One serving of our keto porridge is only 4g net carbs – which is tiny compared to a regular bowl of oatmeal containing 23g net carbs!

Keto Oatmeal Recipe
Keto Oatmeal Recipe

We recommend making this quick and easy breakfast fresh to order. It can be made the night before and microwaved when you get to work, but you may need to add additional liquid.

Keto Porridge Ingredients

Keto Oatmeal Ingredients simmering in a saucepan
Keto Porridge Ingredients.
  • 2 tablespoons of Golden Flaxseed Meal
  • 2 tablespoons of Coconut Flour
  • 2 tablespoons of Chia Seeds
  • ½ cup of Unsweetened Almond Milk
  • 2 tablespoons of Heavy Cream
  • 2-3 tablespoons of Sugar-Free Maple Syrup
  • 1 teaspoon of Vanilla Essence

This Keto Porridge recipe contains healthy, high-fiber ingredients, including chia seeds, a superfood full of omega-3 fatty acids, and flaxseed for optimal nutrition. 

How to Make Keto Porridge

  1. Place the dry ingredients into a small saucepan and mix them.
  2. Add the remaining ingredients.
  3. Place the saucepan over medium heat and whisk the ingredients together for about 10 minutes until it has thickened and is warmed through.
  4. Pour into a bowl and top with your favorite toppings – we recommend extra Sugar-Free Maple Syrup and chopped Pecan.
Keto porridge recipe.

Keto Porridge – Oatmeal Replacement

This super healthy Keto Porridge Recipe is as close as you get to real oatmeal on a low-carb diet, plus it has no oats. It is a quick and easy breakfast, and there's nothing quite like a filling bowl of hot cereal on a cold morning. This low-carb porridge is super healthy made with flaxseed and chia seeds, and is gluten-free also.

Rate it

4.98 from 254 votes
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Course: Breakfast, brunch
Cuisine: American, Australian, British, Canadian
Cook Time: 10 minutes
Total Time: 10 minutes
Servings: 1 serving
Calories: 381kcal
Author: Matt Dobson

Unit Conversion



  • Place the dry ingredients into a small saucepan and mix together.
    2 tablespoons Golden Flaxseed Meal, 2 tablespoons Coconut Flour, 2 tablespoons Chia Seeds
    Keto porridge ingredients.
  • Add the remaining ingredients.
    1/2 cup Unsweetened Almond Milk, 2 tablespoons Heavy Cream, 1 teaspoon Vanilla Essence
    Keto Chicken Congee Ingredients - Chinese rice porridge recipe
  • Place the saucepan over medium heat and whisk the ingredients together for about 10 minutes until it has thickened and is warmed through.
    Keto Oatmeal Ingredients simmering in a saucepan
  • Pour into a bowl and top with your favorite toppings – we recommend extra Sugar-Free Maple Syrup and chopped Pecans.
    2-3 tablespoons Sugar-Free Maple Syrup
    Keto Oatmeal in a bowl topped with pecans and maple syrup


Keto Recipe – Oatmeal & Porridge Substitute – Tasty Low Carb, Healthy Breakfast Cereal (Omega 3s)


STORING: We recommend making this porridge fresh to order. It can be made the night before and microwaved when you get to work, but you may need to add additional liquid.


Serving: 1cup | Calories: 381kcal | Carbohydrates: 20g | Protein: 9g | Fat: 27g | Saturated Fat: 10g | Cholesterol: 41mg | Sodium: 265mg | Potassium: 211mg | Fiber: 17g | Sugar: 1g | Vitamin A: 440IU | Calcium: 357mg | Iron: 3mg
Made this recipe?Tag me at @myketokitchen
Is oatmeal low-carb and keto-friendly?

Oatmeal is not low-carb or keto-friendly as it is high in carbohydrates.

On the other hand, our keto porridge recipe (not oatmeal but chia seed and flaxseed) is very low-carb, high in fiber, and loaded with many more healthy fats, such as omega-3, than you’ll find in oats.

The Best Keto Porridge Recipe
The Best Keto Porridge Recipe

If you like our Low-Carb Porridge, try our other Keto Breakfast Recipes:

Adjust the servings above to make a larger batch of this Keto Porridge recipe.

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Matt Dobson profile picture.

Matt Dobson

I am the founder of My Keto Kitchen. I am a nutritionist, cooking enthusiast, and part-time Van Lifer! Along with a qualified chef, we have created a collection of delicious and healthy recipes.

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81 thoughts on “Keto Porridge (4g Net Carbs)”

  1. 5 stars
    This was sooo good! I added some unsweetened coconut a few raisins and some cinnamon. It filled me up for many hours.

  2. Hi.
    I’m curious about the chia seeds.
    I used them a lot but never for cooking, just to sprinkle on things.
    Doesn’t cooking them void them of their nutrients?

  3. Hello! I’m new here, is there anyway to sub the coconut flour with almond flour? And also are the chia seeds needed?

    • Hi Ellae,

      Yes the chia is needed. Chia seed thickens the porridge. Coconut flour won’t work for this recipe. Sorry.

  4. 5 stars
    I tried another recipe for keto porridge and it was not what I was looking for in taste or texture. Your recipe is AMAZING! It’s delicious and I love the texture too! I added extra cream and almond milk, skipped the maple syrup and added monkfruit sweetener and it was yummy! I was looking for more of a cream of wheat replacement and it’s PERFECT!! I’m so excited that I found this and so grateful to you!

  5. Hi thank you for this recipe, I’m confused about one thing. It’s said that this only contains 4 grams of carbs, but the button facts on the page says that this contains 21 grams of carbs. Could you please clarify?

  6. 5 stars
    OMG! SO easy and yummy! Perfect for a really quick simple hot delicious meal that is filling and low carb AND low calories.. THANK YOU!! it’s so easy to just add different ingredients to this to make it a little different. I have had this every day this week and it will remain one of my go to for a quick good meal

  7. 5 stars
    I hate porridge, my partner loves it, he’s supporting me on my low carb journey. Tried making this…..

    Absolutely amazing, that’s me saying that, it’s nothing like porridge it’s a million times better. Had mine with pecans and sugar free maple syrup. I am in love. He loves it too. Thank you for taking the time to give us the recipe. Will definitely make again. So yummy

  8. 5 stars
    This was absolutely perfect. I have missed oatmeal so much on Keto and this satisfied and tasted good! I added hemp heats, crushed almonds and hemp hearts with a little extra cream and almond milk. So yummy and texture was oatmeal with little nutty pieces.

  9. 5 stars
    This was great! Mine got super thick so I just added more almond milk. topped with strawberries, sf chocolate chips, unsweetened coconut and sliced almonds. This will be my go to hot breakfast in the winter. So much you can do with it!

    • Hi Cheryl,

      The chia seeds and flax meal will start soaking up the liquid as soon as they are combined, if you’ve left your mixture to sit before heating it will thicken up. Nothing to worry about there 🙂

    • Mine did too so I just doubled the liquid. I also added a tbls of cocoa and used monk fruit sweetener and it was delicious!

  10. Are the nutritional facts correct as it says 21g carbs for one serving but further up the page it says 4g? All of the other nutritional facts also seem very high?
    Thank you

    • Hi Rachael,

      The carb count in the nutritional information is for TOTAL carbs, that is the carbs with the fiber or sugar alcohols included. Once these are removed, the NET carbs per serving is 4g.

      I hope that helps.

  11. 5 stars
    I’ve been craving oatmeal. I actually like this even better. I topped it with extra butter and swerve brown sugar. I also made up 8 servings of the dry ingredients and put them into a mason jar to make it easier for me to get things together in the morning.

  12. 5 stars
    I just wanted to express my thanks for this recipe. I especially enjoy it in the winter and it’s great to have an alternative to eggs as much as I like them. What is particularly nice to me is the maple flavor. I miss that since I pretty much gave up French toast and pancakes.

  13. 5 stars
    Hi! I make a lot of recipes I find online, but I rarely make them more than once and I definitely don’t look them up 4 times in week until I memorized them. And I for sure don’t usually make up little packets of the dry ingredients and hand them out at Christmas. Thank you so much for providing this recipe. It is fantastic and gives me a break from eating eggs every morning. This is a new staple in my house.

    • Oh, Kristin! Your comment has made my week! And gave me a little giggle 🙂

      Thank YOU for giving the recipe a try, for loving it, and then for coming back to tell me about it!

  14. This was quite nice. I’m into pumpkin pie spice so I added that to the recipe and swapped in a different sweetener, but I am so happy to have porridge / hot cereal back

  15. This is really wonderful! Porridge is one of my most favourite things and when I started reacting to oats and other high carb options I was resigned to a porridge-less life!
    Now there’s this…hurrah and a million thank-yous! May blessings rain upon you! Yes, I liked it that much

    • Hi Claire,

      I’m so thrilled that you get to enjoy this version of your favourite food! Thank you for stopping by 🙂

  16. 5 stars
    Been really searching for an oatmeal substitute since on keto. This is delicious and satisfying! This added to my egg recipes and Greek yogurt and fruit breakfasts will make my morning menu complete. Awesome – thank you!
    Like someone else said – gonna premix the dry ingredients for sleepy mornings.

  17. Hi I am putting the ingredients manually in my fitness pal and net carbs equate to 14gms not 4gms. The sugar free maple syrup is 5 net carbs alone.
    Was looking forward to having it.

    • Hi Maria,

      We calculate based on net carbs, this means that the fiber and sugar alcohols are subtracted from the total carbs. There may be some variations on carb counts with different ingredient brands.
      The sugar-free maple syrup that we use has zero net carbs per serve, you may want to check the label of yours for sugar alcohols (that have not be subtracted) or switch to a different brand with lower carbs. (On a side note, myfitnesspal does have a lot of user-added data which can often contain errors).

      We do not share recipes that have more than 10g net carbs per serving.

  18. This is absolutely delicious and perfect for keto meal-prep! I measure out dry ingredients into small containers ahead of time so its quick and easy to make. Thanks for a keto staple!

  19. At first it looked Unpalatable, but it turned out to be a great meal. We added blueberries, chopped pecans, a dab of butter, and a little extra milk. Add a slice of wholesome yum paleo keto bread with it and a little outdoor sunshine, and you’ve got a perfect way to start the day.

  20. 5 stars
    Perfection! Thank you for this yummy Oatmeal recipe, no other has come even close to how great this one turned out! My search ends here! Thank you so much ☺️

  21. 5 stars
    I love oatmeal and have been missing it since I started keto. This hit the spot! It was so good! This recipe is going in the front of my recipe box. Thank you!

  22. 5 stars
    I’m a believer! This was so good. So easy and whips up fast.
    Used some skinny syrup and brown swerve.

  23. 5 stars
    This recipe was easy, fun and delicious! I’ve been craving a hot cereal for a long while now.., got tired of eggs , and needed to change up… This is the best tasting and easy and quick recipe ever! Thank you! I look forward to seeing more of your recipe’s and trying them

  24. 5 stars
    Absolutely the best Keto Oatmeal I have had to date. Such a large portion, not just a couple of bites. I will make this again and again and no longer need to search for an oatmeal recipe. Thank you so much.

  25. 5 stars
    Loved it!! Did not add vanilla as I had unsweetened vanilla almond milk. So easy to make. Will definitely be making this a lot! This time used sugar free maple syrup and blueberries. I want chocolate next time. The possibilities are endless!! Thank you!! ❤️❤️❤️

  26. So that was really good!!! Used 1 cup of almond milk, no heavy cream, stevia (didn’t have sugar free maple syrup) and a little vanilla, made it in the microwave at work. Sprinkled a few sliced almonds on top. Reminded me of cream of wheat, delicious!! Thank you!!!

  27. 5 stars
    I loved this recipe! I would have been satisfied with about half the recipe. I added about 1/8 tsp of salt to bring out the flavor. I microwaved it for 2 min. Delish! Thanks for this one!

  28. 5 stars
    So good. Quick and easy. I microwaved mine. I was thinking I’d make up a bulk jar of ingredients for sleepy mornings. It’s so nice not to have to add an egg to breakfast.

  29. 5 stars
    Delish! Just started keto and already sick of eggs. This is perfect as i’ve always been a porridge person.

    Used semi skimmed milk and thinned it out with water. Didn’t need any sweeteners. Added some berries.

  30. This recipe is the answer to my prayers! It’s all very well going keto but I really missed porridge and struggled with breakfast ideas.
    I’ve just made this and it’s a delicious healthy alternative. Thank you

  31. 5 stars
    It’s just perfect! One does not even have to worry about the ingredients (provided the pantry is well supplied) and the preparation takes such little time 🙂 currently, my favourite supper, thanks a lot!

  32. I absolutely loved this “oatmeal”. I’ve been keto since December 2018 and have been missing my favorite breakfast cereal. This one is a great contender. The Taste was perfect. Instead of vanilla and syrup I added a skinny syrup and some kerrygold butter with a little bit of almond milk on top. I will be making this again. I also shared for all my keto friends

  33. After adding the hwc I added water to help make it thinner, this didn’t dilute the flavor at all plus didn’t add anymore calories! I added a small scoop of my Keto protein powder in replacement of the vanilla essence. It was about a tsp that i added, best recipe ever!!!

  34. 5 stars
    This was very good. I enjoyed it a lot. I didn’t have the vanilla. Also instead of heating it up on the stove I microwaved it for 2 mins and it came out perfect. I put some munkfruit on the top and a dash of cinnamon and a splash of almond milk to cool it down. It reminded me of my favorite cereal as a kid. Wheatabix from England!! Very yummy and I will be making this again!! Thank you for the recipe.

  35. Hi, Super excited to make this recipe and once I was ready to sit down and eat it, I read it has 21 grams of carbs? I thought it had 4 grams. Well I was not gonna eat it, so disappointed it looked yummy too.

    • Hi Olga,

      The recipe does have 4g of net carbs – it doesn’t need to go to waste! To get the net carbs, you subtract the fiber from the total carbs. We are a keto website and I would not post a recipe that doesn’t fit into the ketogenic principles of 20g net carbs per day. I hope that helps.

  36. This was the BEST “keto” recipe I’ve made in a looooong time. Absolutely delicious. I had it for breakfast this morning and I’m making it for dinner later! If you’re on the fence, just go ahead and make it. I used half a cup of Fairlife whole milk and a half cup water and it was perfect. I suspect all water would work too.

  37. I have made many keto recipes. I have a book of my favourites. This is going in my book ! I didn’t have almond milk so I used some protein powder and water. It doesn’t taste like oatmeal but it is just good. I love peanut butter in my oatmeal so I added unsweetened peanut butter. Yummy

    • Hi Elaine,

      It thickens up quite quickly. If you prefer it a bit thinner, just keep adding almond milk until it’s as thick or thin as you like.


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