Noatmeal (Low-carb |Keto|Gluten Free)

This delicious simple low-carb porridge is made with hemp hearts and other grain-free ingredients. It has 5g of net carbs per serving and is full of healthy fats and fiber. It is a terrific low-cab breakfast alternative. Both my mom and I love this healthy breakfast cereal. We think it is better than traditional oatmeal.
This recipe is for one person, but you can easily scale it for any number of servings you like. Enjoy!

Grain-free porridge

1/2 to 3/4 cups water (see Note)

2 tablespoons hemp hearts

2 tablespoons almond flour

2 tablespoons unsweetened shredded coconut

1 tablespoon golden flax seed meal

1 tablespoon chia seeds

1/4 teaspoon granulated stevia/erythritol blend or any kind of sweetener you like, to taste

pinch salt

1/2 teaspoon pure vanilla extract

  1. Stove Top Method: Add all ingredients except the vanilla to a small saucepan over low heat. Cook until thickened, stirring constantly, about 3 to 5 minutes; stir in the vanilla. Serve warm.

  2. Microwave Method: Add all ingredients except the vanilla to a large cereal bowl that’s microwave-safe. Microwave on high until thickened, about 2 minutes; stir in the vanilla. Serve warm.

Recipe Notes
Water: You can use your favorite kind of milk instead, or just stir in a splash of your favorite kind of milk or cream once it’s cooked for a creamier texture.

premixed noatmeal

Make Ahead: I like to premix all dry ingredients ahead of time. Then when you are read to make it, you pour it in a sauce pan. Add the water or milk, heat and add the vanilla at the end. It only takes a few minutes!


  1. Mango Cardamom: Add 1 teaspoon ground cardamom to the noatmeal; top each bowl with 1/4 cup mango puree.

  2. Maple Walnut: Top with 1 teaspoon maple syrup and 1 tablespoon chopped walnuts.

  3. Blueberry Pie: Add 1/4 teaspoon ground cinnamon; stir in 1/3 cup blueberries (fresh or frozen) right before serving.

  4. Cinnamon Brown Sugar: Add 1/2 teaspoon ground cinnamon; top with 1 pat grass-fed butter and 1/2 teaspoon coconut sugar.

  5. Pina Colada: Top with 1/3 cup cubed fresh pineapple and 1 tablespoon unsweetened shredded coconut.


Here are a few good low-carb fruit options for topping your low-carb noatmeal. You can probably fit a lot of these fruits into a keto way of eating, just make sure they fit into your macros. Additionally, note that if a full serving doesn’t fit into your meal plan, you might be able to easily fit in half a serving. I’ve also included serving size and nutrition information for each.

  • Shredded Unsweetened Coconut: Serving size 3 tablespoons (15 g); 100kcals; 1g protein; 9g total fat; 4g carbohydrates; 3g fiber; 1g net carbs

  • Peach: Serving size 1/2 medium (about 75g): 29kcals; .68g protein; .19g total fat; 7.15g carbohydrates; 1.1g fiber; 6.05g net carbs

  • Blackberries: Serving size 1 cup (144 g); 62kcals; 2g protein; .71g total fat; 13.84g carbohydrates; 7.6g fiber; 6.24g net carbs

  • Red Raspberries: Serving size 1 cup (140 g); 70kcals; 2g protein; 0g fat; 17g carbohydrates; 9g fiber; 8g net carbs

  • Strawberries: Serving size 1 cup (144g); 46kcals; .96g protein; .43g total fat; 11.06g carbohydrates; 2.9g fiber; 8.16g net carbs

  • Blueberries: Serving size 1/2 cup (74g); 42kcals; .55g protein, .24g total fat; 10.72g carbohydrates; 1.8g fiber; 8.92g total carbs

Net Carbs: 5g per serving

Nutritional Information

Recipe and photo adapted from Healthy Sweet Eats

#glutenfree #vegetarian #lowcarblifestyle #keto #recipes #healthyeating


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- Booker T. Washington
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