Are Oats Keto?

Last Updated on Feb 18, 2024 by HappyDieter

Are you following a keto diet and wondering if you can still enjoy oats? The answer is not as straightforward as you might think. Oats, being a high-fiber grain, contain a significant amount of carbohydrates, which makes them unsuitable for a strict keto diet. However, if you’re willing to make some adjustments, it is still possible to include oats in your keto journey.

When it comes to incorporating oats into a keto diet, it’s all about moderation and making smart choices. By being mindful of portion sizes and opting for low-carb alternatives and toppings, you can still enjoy a delicious and satisfying breakfast without compromising your ketosis.

Key Takeaways:

  • Oats are not keto-friendly due to their high carbohydrate content.
  • If you choose to include oats in your diet, be mindful of portion sizes and toppings.
  • Consider low-carb alternatives like low-carb hot cereal, chia pudding, or protein smoothies for a keto-friendly breakfast.
  • Focus on maintaining ketosis by managing your carbohydrate intake throughout the day.
  • Experiment with different alternatives and find what works best for your individual dietary needs and goals.

Oatmeal’s Nutritional Content and Role in the Ketogenic Diet

Oatmeal is a high-fiber grain that offers a wealth of nutrients and health benefits. It is a great source of fiber, which aids in digestion and promotes feelings of fullness. Additionally, oatmeal contains essential vitamins and minerals, including iron, magnesium, and vitamin B6.

However, when it comes to the ketogenic diet, oatmeal presents a challenge due to its high carbohydrate content. The ketogenic diet is a low-carb, high-fat eating plan designed to promote ketosis, a metabolic state where the body utilizes fat for fuel instead of carbohydrates.

In order to maintain ketosis, it is necessary to limit carbohydrate intake to a specific range, typically around 20-50 grams per day. Unfortunately, a single serving of oatmeal can easily exceed this carbohydrate limit, making it incompatible with the ketogenic diet.

Nevertheless, if you still wish to incorporate oatmeal into your keto lifestyle, there are a few considerations that can help make it more suitable. One option is to choose steel-cut oats instead of processed varieties. Steel-cut oats are less refined, allowing for slower digestion and better blood sugar control. This can help prevent rapid spikes in blood glucose levels, which can disrupt ketosis.

Additionally, portion control is crucial when consuming oatmeal on a keto diet. Limiting your serving size and balancing it with adequate protein and healthy fats can help offset the carbohydrate content and minimize its impact on ketosis.

Nutrient Amount per 100g
Calories 389
Protein 16.9g
Fat 6.9g
Carbohydrates 66.3g
Fiber 10.6g
Sugar 0.8g

Table: Nutritional content of oatmeal per 100g.

Suggested Low-Carb Oatmeal Add-Ins and Keto-Friendly Alternatives

To make a bowl of low-carb oatmeal more flavorful, various keto-approved add-ins can be used. These ingredients not only add taste but also provide additional nutrients and healthy fats. Whether you’re looking to enhance the flavor of your low-carb oatmeal or explore alternatives to oats altogether, there are plenty of options to choose from that can be enjoyed on a ketogenic diet.

Low-Carb Oatmeal Add-Ins

Here are some low-carb oatmeal add-ins that can elevate the taste and nutritional profile of your breakfast:

  • Hulled Hemp Seed Hearts: These tiny, nutrient-dense seeds are packed with protein, omega-3 fatty acids, and fiber, adding a nutty flavor and extra crunch to your low-carb oatmeal.
  • Flaxseed Meal: Rich in fiber and healthy fats, flaxseed meal not only provides a pleasant texture but also promotes digestive health and helps manage blood sugar levels.
  • Nuts: Almonds, walnuts, and pecans are excellent choices for adding crunch and a dose of healthy fats to your low-carb oatmeal. They also provide essential vitamins and minerals.
  • Berries: While berries contain natural sugars, they are relatively low in carbohydrates compared to other fruits. Adding a handful of raspberries, strawberries, or blueberries to your oatmeal can enhance the taste and provide antioxidants.

Experiment with different combinations to find your favorite low-carb oatmeal add-ins that suit your taste preferences and dietary needs.

Keto-Friendly Alternatives

If you prefer to avoid oats altogether, there are plenty of delicious low-carb alternatives to oatmeal that can satisfy your breakfast cravings on a ketogenic diet. Here are a few options to consider:

  • Low-Carb Hot Cereal: Made from ingredients like almond flour, coconut flour, and flaxseed meal, low-carb hot cereal offers a similar texture to oatmeal without the high carbohydrate content.
  • Chocolate Protein Chia Pudding: Chia seeds soaked in almond milk or coconut milk, cocoa powder, and protein powder create a creamy and satisfying breakfast option that is low in carbs and high in protein.
  • Green Goodness Protein Smoothie: Blend together spinach or kale, avocado, almond milk, and your favorite low-carb protein powder for a nutrient-packed breakfast smoothie that can keep you full and energized.

These keto-friendly alternatives provide a variety of flavors and textures to keep your breakfasts interesting while aligning with your low-carb and ketogenic dietary goals.

Whether you choose to enhance your low-carb oatmeal with delicious add-ins or explore alternative breakfast options, there are plenty of ways to enjoy a satisfying and keto-friendly meal to start your day.


While oatmeal is not considered keto-friendly due to its high carbohydrate content, it is still possible to enjoy it in moderation and maintain ketosis. By being mindful of portion sizes and choosing low-carb toppings, oatmeal can be a part of a balanced ketogenic diet.

However, for those who prefer to explore oatmeal alternatives, there are plenty of low-carb options available that can provide a similar taste and texture. These alternatives ensure you can enjoy a keto-friendly breakfast without compromising your dietary goals.

Ultimately, the key to success on a keto diet is finding what works best for your individual dietary requirements and goals. Whether you decide to incorporate oatmeal in moderation or opt for low-carb alternatives, the most important factor is making choices that align with your unique needs while staying on track with your keto journey.


Q: Are oats keto?

A: Oats are not considered keto-friendly due to their high carbohydrate content.

Q: Can I eat oatmeal on a keto diet?

A: While oatmeal is high in carbohydrates, it is possible to enjoy it in moderation and still maintain ketosis.

Q: What are some low-carb alternatives to oatmeal?

A: Some low-carb alternatives to oatmeal include low-carb hot cereal, chocolate protein chia pudding, and green goodness protein smoothie.

Q: How can I make my oatmeal more keto-friendly?

A: To make your oatmeal more keto-friendly, you can use low-carb toppings such as hulled hemp seed hearts, flaxseed meal, nuts, and berries.

Q: Can I have steel-cut oats on a keto diet?

A: Steel-cut oats are recommended for slower digestion and better blood sugar control on a keto diet. However, portion sizes should still be monitored.