Keto Hemp Heart ‘Oatmeal’ – Super Creamy Keto Porridge ready in 5′
By Carine Claudepierre
Published on 01/15/2021 - Last updated on 04/09/2023
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This hemp heart oatmeal recipe is the best creamy keto-friendly porridge recipe to start the day!
If you are tired of eggs for breakfast on your keto journey, try this keto maple pecan porridge recipe made with hemp hearts!
Bonus, the recipe is also a great vegan keto breakfast, 100% egg-free and dairy-free.
You are probably wondering why using hemp hearts in porridge and not rolled oats. So, let me answer all your questions below.
Is Porridge Keto?
No, regular porridge is not keto-friendly. A classic porridge recipe is made of high-carb cereal, usually rolled oats or instant oats.
While oat is a healthy whole-grain cereal for many people, it won’t fit on a keto diet.
Rolled oats contain 56 grams of net carbs per 100 grams, so a tiny amount of this cereal will quickly spike your blood sugar level and take you out of ketosis.
This is without mentioning the often added sugar you find in oatmeal recipes from whole milk and sweeteners.
Can You Eat Porridge On A Keto Diet?
No, you can’t eat a regular porridge recipe made of oat and milk. One serving of a classic porridge recipe, 1/4 cup cooked oatmeal in milk, contains about 20 grams of net carbs.
It means it will reach your daily carbs allowance in one meal.
However, there are plenty of options to make keto-friendly porridge, using keto flours, seeds, and nuts like keto coconut flour porridge or this keto oatmeal hemp heart recipe.
How To Make Keto Porridge
To make a creamy keto porridge recipe with a similar oatmeal texture, you need a combination few easy keto ingredients.
Ingredients
- Hemp hearts – also known as hemp seeds, unhulled works the best.
- Ground golden flax meal – to add a sticky texture to your porridge. You can use brown or golden ground flax seeds. I personally like golden flax meal because it doesn’t have much flavor. Some people find brown flax meal bitter and refer to it as a fishy flavor, so I won’t recommend this option if you are new to keto.
- Chia seeds – this adds a gooey, sticky oatmeal texture to this hemp hearts oatmeal keto recipe. You can use white or black chia seeds. Both are the same.
- Unsweetened shredded coconut – this adds a chewy texture like oatmeal.
- Erythritol 0r a few drops of stevia to sweeten the porridge.
- Almond butter – peanut butter – this adds a creamy texture to your keto oatmeal recipe. Note that almond butter contains fewer carbs, and it makes the recipe grain-free and paleo-friendly.
- Unsweetened almond milk or unsweetened coconut milk.
Optional add-ons
You can play with flavor and add many ingredients to your porridge, like:
- Vanilla extract – optional, but it adds a lovely flavor to the recipe.
- Ground cinnamon – optional, but cinnamon is a great spice to add to a sugar-free diet as it helps stabilize blood sugar levels.
- MCT oil powder – mine as a hint of vanilla flavor. It adds fat to my bowl and a delicious vanilla flavor.
- Protein powder – don’t add more than 1 teaspoon, or the recipe will be very dry, or you will have to increase the liquid in the recipe.
How To Serve Your Hemp Heart Oatmeal
This is a great keto vegan breakfast recipe, delicious on its own or topped with a few keto-approved toppings. My favorite options are:
- Nuts – the best low-carb nuts on a ketogenic diet are pecans, macadamia, almonds, and coconut. Chop 1 tablespoon of these nuts to add crunch to your bowl.
- Sugar-free syrup – I love maple-flavored syrup with pecan or chocolate syrup with coconut.
- Keto fruits – like boysenberries, raspberries, blueberries.
Hemp Heart Nutrition
Hemp hearts are complete plant-based seeds to add to your keto diet.
They contain very few net carbs and lots of healthy fats and protein to keep you full for long.
Hemp heart nutrition profile for 3 tablespoons (30 grams) contains:
- 166 kcal
- 1.4 grams of net carbs.
- 14.6 grams of fat and mainly healthy poly/monosaturated fat are good for you.
- 10 grams of protein.
- 1.2 grams of fiber.
Cooking Hemp Hearts Like Oatmeal
You don’t need fancy tools like an instant pot to cook hemp porridge.
This is the easiest keto breakfast recipe cooked in 3 minutes in a saucepan or 1 minute in the microwave. Let me share both options below.
Hemp oatmeal in the saucepan
This is my favorite option because you can control the texture.
First, add all the dry ingredients to a saucepan, and stir well to combine. Then, whisk in liquid ingredients and place the saucepan on the stove over medium heat.
Stir constantly with a spoon until bubbles forms on the side. Keep cooking and stirring for 3-4 minutes. The seeds will absorb the liquid in the saucepan and thicken.
Finally, when the oatmeal texture suits you, transfer to a bowl and let sit for 2-3 minutes to steam out.
Microwave option
In a tall and wide microwave-safe bowl, stir all the dry ingredients. Whisk in the liquid and place the bowl in the center of the microwave.
Microwave on high power 800W for 1 minute. Remove the bowl from the microwave, stir, and if your oatmeal is not dry enough, return to the microwave by 20 seconds burst until it reaches your favorite texture.
Sit for 2-3 minutes before eating and adding toppings.
More Keto Vegan Breakfast Options
Keto egg-free breakfasts don’t obviously mean tofu scramble for breakfast! It can be so much more fun and sweet.
Below I listed my favorite vegan keto breakfast recipes for you to try.
Made this keto porridge? Share a review or comment below, or join me on Instagram to share a picture of your creation on your insta-story with me.
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Hemp Heart Oatmeal
Ingredients
- ¼ cup Hemp Seeds also called hemp hearts or hulled hemp hearts
- 1 tablespoon Flaxseed Meal
- 1 teaspoon Chia Seeds
- 1 teaspoon Almond Butter
- 2 tablespoons Unsweetened Shredded Coconut
- ½ cup Unsweetened Almond Milk
- ½ tablespoon Granulated Sweetener add up to 1 tbsp. if you have a sweet tooth
Optional
- ½ teaspoon Vanilla Extract
- ¼ teaspoon Ground Cinnamon
- 1 teaspoon MCT Oil Powder optional
Serving ideas
- 1 tablespoon Berries
- ½ tablespoon Pecans finely chopped
- 1 teaspoon Sugar-Free Maple Syrup optional
Instructions
- In a small saucepan, stir all the dry ingredients together: hemp seeds, chia seeds, ground flaxseed, unsweetened shredded coconut, erythritol, cinnamon, and MCT oil powder (optional).
- Whisk in almond milk, vanilla, and almond butter.
- Bring the saucepan to the stove over medium heat, constantly stir with a wooden spoon until it forms bubbles on the side of the saucepan and the oatmeal starts to thicken. Keep cooking/stirring for 3-4 minutes or until it reaches your favorite texture. The longer you cook it, the dryer it will be as moisture evaporates.
- Remove from heat and transfer to a serving bowl. Let sit for 2-3 minutes to steam out, then add toppings of your choice. The nutrition panel is without toppings. The suggested toppings add 3 grams of net carbs per serving/bowl.
Notes
Tools
Getting Started What Is Keto? Macro Calculator Sweetener Converter Intermittent Fasting Keto Fruits Keto Vegetables Keto Flours Fighting Keto Flu Healthy SweetenersWant My Kitchen Equipment?
Nutrition
About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
Disclaimer
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
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This Keto hot cereal recipe is SOOO good! I used to be a fan of Bob’s Red Mill steel-cut oats, except for its high carb count, but this is so much better AND low carb. I substitute WHOLE flax seeds for chia seeds – it gives the same grainy texture. I also use peanut butter instead of almond butter, & my PB is only 1g/TBSP. I use a little LIQUID MCT oil (instead of the powdered form). Finally, I multiply the recipe X4 & store the rest in a Tupperware container in the refrigerator, making it very convenient to just reheat in my microwave. BTW, it makes about 6 servings for me since it is very filling… & I LOVE the grainy texture & coconut! Even better is I count EVERYTHING & get a total 1.55g net carbs/serving (based on 4 servings)… though I get even more servings from it (X4)! Most of the ingredients have SO much fiber or NO CARBS (such as my vanilla, cinnamon, erythritol, & MCT oil). HOW do you get 4.1g net carbs?!?! Finally, I want to thank you SOOO much or your great recipes!
Thank you so much! Net carb is calculated as total carbs minus fiber minus sugar alcohol.
This keto oatmeal was awesome! I have really been missing oatmeal since starting keto, this was perfect. The texture isn’t the same as traditional oatmeal and to my surprise it was still great, full of flavor! This will now be a regular in my breakfast rotation.
My daughter is a Type 1 Diabetic who LOVES oatmel and barley cereals (and other grain porridges) but the carbs in one meal is tremendous. Made this for her this morning with her usual additions of cinnamon and nutmeg, brown sugar swerve, crunchy peanut butter and butter. When done added a tablespoon of plain yogurt, a handful of blueberries and peanuts. She loved it, so it’s a keeper and she required only 1/4 of the usual insulin. My “issue” with this recipe is the number of ingredients!! I doubled the recipe, so that tomorrows prep will just be warming and adding toppings. After breakfast I made ziplock bags with all the dry ingredients that are ready to go for a REALLY QUICK breakfast moving forward. Thanks so much!! WIN-WIN!!
I have been dieing for oatmeal and this hit the spot! Made a couple minor tweaks like cut the flax in half and used 1t each of Eryth/monk and Swerve BROWN. Topped it with a little more brown and sugar free maple syrup and a few crushed pecans!
Oh… I also used 1/4C each unsweetened Oat and Almond milks.
This is a keeper…will definitely be making this often!
I thought I was not going to like this but I really enjoyed it and it taste just like regular oatmeal even though the texture is slightly différent. This did not spike my blood sugar and I was very satisfied. Thanks for the recipe.
Have you tried pre-cooking with a slightly shortened cooking time and refrigerating to rewarm in the microwave in the morning? Looking for a really easy and fast out the door keto breakfast for the hubby who loves oatmeal.
No I didn’t but it sounds like a great idea!
I follow a lectin free diet and don’t eat chia seed, or peanuts, but chia seeds are easily replaced by basil seeds, which act the same as chia, and almond butter is super quick and easy to make at home.
Hi there!
Can you please tell me
What brand of hemp seeds you used?
And what brand of MCT oil powder?
I am using local New Zealand brands not sold worldwide so I am not sure it will help you much I am sorry.
Thank you so much for this recipe. I miss eating oatmeal. Unfortunately, it spikes my blood sugar. I am so happy to find this alternative. I’m eating some right now and even though not quite the same texture as oatmeal, the flavour is just as good if not better.
I am a HUGE oatmeal fan and this hit the spot. I topped with a tiny bit of sugar-free maple syrup and a sprinkle of some keto granola….divine! I am so happy to have a nice porridge to eat in the coming cold months!
Thank you for the lovely feedback!
What should be used in place of almond butter?
Peanut butter, sunflower seed butter all nut and seed butter works well here.
Just made this as a late night snack…delicious
Really good, the almond butter helps become even more creamy. I like the addition of the maple and pecan flavors
Delicious and filling! Love your recipes, merci!
What can be used in place of almond butter, that’s not peanut butter?
Sunflower seed butter is keto, but a bit bitter
you could try coconut manna? (coconut butter) it’s good on EVERTHING! 😉
Probably, I never tried this option, feel free to experiment
Is there a baked version of this recipe? I would hope it can be more crunchy that way
I didn’t try this recipe in the oven so I am not sure how it will come out. For crunch try my keto cereals, try my granola recipe here. Enjoy
I’m excited to try this! Is it possible to make this overnight-oats style (Put it all in a jar and let it soak in the freezer FHE overnight), or must it be cooked?
I didn’t try that option. I am not sure hemp soak as well as oat and absorb all the liquid. Feel free to experiment and let me know!
What can be substituted for almond butter? I’m not a fan of nut butters.
Thanks in advance.
or coconut butter- if you love all things coconut like me! 🙂
Sunflower seed putter or skip it !
If we skip the almond or peanut butter, what would the Nutritional Content change to? I’m sure the butters add fat & carbs, so that would change, wouldn’t it?
Of course, it adds both fat and a bit of carbs. If you adapt a recipe, use a nutrition tracking app to double check how your recipe changes impact your nutrition panel
So good, thank you! I halved the hemp seeds and coconut (too much coconut makes me nauseous), doubled the milk and topped with pumpkin seeds. No sweetener. Yum! I used to eat porridge pretty much every morning but this “oatmeal” is as delicious and satisfying as the real one. It is one of my favourites now.
PS. I read your comment in the recipe about the brown flaxseeds and wanted to share my experience. I have used the brown ones for years and have never found them to have a fishy taste. I have bought several brands or in bulk, always organic though. I buy them whole and grind them as I need them with a small coffee grinder, as I know flaxseed meal tend to get rancid (and bitter) pretty easily. So people, do not fear the brown flaxseed 🙂
Can I use macadamia nut milk instead of the almond milk or unsweetened coconut milk?
Sure, any nut milks