Looking for a low carb baked oatmeal recipe, similar to the ones you saw on TikTok? This keto baked oats recipe will have you covered and will quickly become your newest obsession!

You’ll need an egg, butter, brown sugar sweetener, cinnamon, baking powder, walnuts, almond flour and coconut flour to make this baked keto oatmeal recipe.

You must have seen the viral TikTok baked oats trend by now. It’s all over the internet, and for good reason! These things are delicious. But they’re also loaded with carbs, upwards of 70g per serve. That’s just not going to work for me on a keto diet.

When I was growing up, my mom used to make us a big batch of oatmeal every week. It was always so comforting and filling, and it would last us all week long. But as I’ve gotten older, my taste buds have changed and I just can’t eat oatmeal like I used to.

But that doesn’t mean I don’t crave the comfort of a warm bowl of oatmeal on a cold winter morning. So I set out to create a keto-friendly version of baked oats that would satisfy my cravings without all the carbs.

So here’s my take on keto-baked oats. With only 3.2g net carbs per serve and only 266 calories, you can enjoy this comforting breakfast every day of the week without any guilt! This recipe makes 2 servings but you can easily half it to make it a single serving keto baked oatmeal.

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Can I eat oatmeal on a keto diet?

Unfortunately, no. Oats are a grain, and grains are too high in carbs to be suitable for the keto diet. According to the U.S. Department of Agriculture, 100g of oats has around 70 grams of carbs! That’s way over the carb limit of 50g per day on a keto diet.

Even without the added milk and toppings (which let’s face it, are the best part), you’re looking at a breakfast that’s going to kick you right out of ketosis. But don’t despair, there are plenty of keto-friendly breakfast options out there.

A 3.5 oz (100g) serving of oats has the following nutritional values:

Calories: 389

Fat: 6.3 g

Protein: 13.2 g

Carbs: 69.9 g

(source)

What can I use instead of oats for Keto?

There are a few different options you can use instead of oats.

I also like to use almond flour or coconut flour (sometimes a mixture of both). They have a similar texture to oats, and they’re both low in carbs. (And these are the ingredients we will be using in this recipe!)

Another option is to use ground flaxseed meal. Flaxseeds are high in fiber and low in carbs, making them a great choice for a keto-friendly breakfast.

And lastly, you can use chia seeds instead of oats on keto. Chia seeds have a very similar texture to oats once they’re soaked, and they’re a nutrient powerhouse!

What do low carb baked oats taste like?

This keto baked oatmeal recipe tastes nutty, slightly crunchy, warming, like a big oatmeal cookie. It will also fill your whole house with a delicious cinnamon and baked goods smell that will just make your mouth water.

How to make the best keto baked oats:

Name: Keto Baked Oats Recipe (So Easy!)
Prep time: 3 min
Cook time: 15 min
Total time: 18 min
Yield: 2
Cuisine: American
Ingredients: 1 large egg (at room temperature); 1 tbsp butter (melted); 2 tbsp brown sugar sweetener; 1 tsp cinnamon; 1 tsp baking powder; 1/4 cup chopped walnuts (if you can't find chopped walnuts, simply take up regular walnuts and chop them with your kitchen knife.); 1/4 cup almond flour; 1/8 cup coconut flour

What you’ll need (makes 2 servings):
A small ramekin

1 large egg – at room temperature
1 tbsp butter – (melted)
2 tbsp brown sugar sweetener – this is the one I use
1 tsp cinnamon1 tsp baking powder
1/4 cup chopped walnuts – if you can’t find chopped walnuts, simply take up regular walnuts and chop them with your kitchen knife.
1/4 cup almond flour
1/8 cup coconut flour

How to make keto baked oatmeal (Instructions): makes 2 serves

1.Preheat oven to 350F/180C.

2. Mix all the dry ingredients in a bowl.

3. In a separate bowl whisk the egg and melted butter together then pour it into the dry ingredients and blend until well combined.

4. Spread the mixture into the two seperate ramekins and bake for 15 minutes or until golden brown on top. Serve with some sugar-free syrup for extra deliciousness!

The texture of the baked oats should be slightly mushy when it first comes out of the oven. Bake for longer if you want a more dense consistency.

Top with a few keto chocolate chips. For an even softer and runny consistency, top with 2 tbsp of almond milk.

What can I add to this baked keto oatmeal recipe?

The toppings for this simple keto oats recipe are endless! From almond milk to low carb chocolate chips, keto raspberry jam, keto honey and fresh or frozen berries. Add whichever low carb toppings your heart desires.

My go to is cold almond milk + choc chips.

Yield: 2

Keto Baked Oats Recipe (So Easy!)

4.4 Stars (9 Reviews)

The most delicious keto baked oats recipe you'll ever try! This single serve keto baked oatmeal recipe will make you excited to get up in the morning to enjoy this tasty low carb breakfast!

Prep Time 3 minutes

Cook Time 15 minutes

Total Time 18 minutes

Ingredients

1 large egg (at room temperature)
1 tbsp butter (melted)
2 tbsp brown sugar sweetener
1 tsp cinnamon
1 tsp baking powder
1/4 cup chopped walnuts (if you can't find chopped walnuts, simply take up regular walnuts and chop them with your kitchen knife.)
1/4 cup almond flour
1/8 cup coconut flour

Instructions

1. Preheat oven to 350F/180C.
2. Mix all the dry ingredients in a bowl.
3. In a separate bowl whisk the egg and melted butter together then pour it into the dry ingredients and blend until well combined.
4. Spread the mixture into the two separate ramekins and bake for 15 minutes or until golden brown on top. Serve with some sugar-free syrup for extra deliciousness!

Notes

Optional: serve with some almond milk for an even softer and runny consistency, top with a few lilys keto chocolate chips.

Tips:

To make this baked oats more cake like, blend all of the ingredients in a high speed blender or food processor.
You can make these overnight and place them in the fridge so they're ready to be cooked in the morning. Makes for the perfect grab-and-go breakfast!

Nutrition Information:

Yield:

Serving Size:

1
Amount Per Serving: Calories: 266Total Fat: 22.8gSaturated Fat: 4.4gCholesterol: 93mgSodium: 87mgCarbohydrates: 7.7gNet Carbohydrates: 3.2gFiber: 4.5gSugar: 0.9gProtein: 6g

FAQs:

How long will this keep in the fridge?

I recommend eating it right away, if you want to pre make them, I recommend leaving them uncooked and popping them into the oven or air fryer when you’re just about ready to eat the baked oats.

Can you make these gluten free baked oats in an air fryer?

Yes! That is actually my preferred way of making them since I’m usually baking for just one person and don’t want to needlessly heat up an entire oven. To cook these in an air fryer, pop them in at 180C(350F) for 8-10 minutes depending on the power of your particular air fryer.

Conclusion

There you have it, my take on keto baked oats. Hopefully you enjoy this recipe as much as I do and it will become a staple in your keto breakfast meals.

Even though we’ve technically not used any oats in this recipe, the texture and flavor are spot on. And with only a fraction of the carbs, you can enjoy this delicious breakfast every day without having to worry about ruining your diet.

So next time you’re craving a warm bowl of oatmeal, give these keto-baked oats a try. I guarantee you won’t be disappointed! Thanks for reading!