Ingredients
- Hemp Hearts (Shelled Hemp Seeds): 3 Tablespoons (Provides bulk, healthy fats, and a slightly nutty, chewy texture)
- Chia Seeds: 1 Tablespoon (Act as a powerful thickener, creating a gel-like consistency, rich in fiber and omega-3s)
- Ground Flaxseed (Flax Meal): 1 Tablespoon (Adds fiber, helps thicken, and provides additional omega-3 fatty acids)
- Unsweetened Shredded Coconut: 1 Tablespoon (Optional, adds texture and subtle sweetness) OR Coconut Flour: 1 Teaspoon (Optional, acts as an additional thickener and adds slight coconut flavor)
- Unsweetened Almond Milk (or other keto-friendly milk like coconut milk beverage, macadamia milk): 1/2 Cup (Adjust for desired consistency)
- Water: 1/4 Cup (Optional, can be used alongside or instead of some milk to adjust thickness)
- Keto-Friendly Sweetener: 1-2 Teaspoons (e.g., Erythritol, Monk Fruit, Stevia – adjust to your taste preference)
- Vanilla Extract: 1/4 Teaspoon (Enhances flavor)
- Ground Cinnamon: 1/4 Teaspoon (Optional, for warmth and flavor)
- Pinch of Salt: Crucial for balancing and enhancing flavors.
- Butter or Coconut Oil: 1 Teaspoon (Optional, adds richness and healthy fats)
Instructions
- Combine Dry Ingredients: In a small saucepan, combine the hemp hearts, chia seeds, ground flaxseed, and shredded coconut or coconut flour (if using). Add the cinnamon (if using) and the pinch of salt. Stir briefly to mix everything together. This ensures the thickening agents (chia and flax) are evenly distributed before adding liquid, preventing clumps.
- Add Wet Ingredients: Pour the unsweetened almond milk and water (if using) into the saucepan with the dry ingredients. Add the vanilla extract and your chosen keto-friendly sweetener. Stir well to combine everything thoroughly. Make sure there are no dry pockets.
- Heat Gently: Place the saucepan over medium-low heat. It’s important to use gentle heat to prevent scorching, especially as the mixture thickens.
- Simmer and Stir: Bring the mixture to a gentle simmer, stirring frequently. As it heats, the chia seeds and flax meal will begin to absorb the liquid and thicken the “oatmeal.” This process usually takes about 5-8 minutes. Keep stirring to prevent sticking to the bottom of the pan.
- Achieve Desired Consistency: Continue simmering and stirring until the keto oatmeal reaches your preferred thickness. If it becomes too thick, you can stir in a little more almond milk or water, a tablespoon at a time, until it’s just right. If you prefer it thicker, let it simmer for another minute or two, keeping in mind it will thicken slightly more as it cools.
- Add Fat (Optional): Once the oatmeal reaches the desired consistency, remove it from the heat. Stir in the teaspoon of butter or coconut oil, if using. This adds a lovely richness and boosts the healthy fat content.
- Taste and Adjust: Give it a final taste. Adjust sweetness if necessary by adding a little more keto sweetener.
- Serve: Pour the warm keto oatmeal into a bowl and add your favorite toppings immediately.
Nutrition
- Serving Size: One Normal Portion
- Calories: 300-350
- Fat: 25-30g
- Fiber: 10-12g
- Protein: 12-15g