Keto Superfood “Oatmeal” with Berries

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Lolita Carrico
Lolita Carrico
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Four years later, she has maintained a 65-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

This superfood packed, deliciously comforting keto oatmeal for breakfast packs in tons of antioxidants, protein and healthy fat with only 3g of net carbs per serving! The mixture of hemp hearts – which are loaded with protein, essential fatty acids and Vitamin E – chia seeds and flaxseed meal along with slivered almonds creates an oatmeal dupe and topped with fresh blueberries, it’s a low carb and power-packed way to start the day.

I make this with homemade almond milk – I make a batch each week and it’s so easy to make from scratch to ensure you aren’t getting any unnecessary fillers and crap in your almond milk. Between my sons and I, we finish off a carton in a few days. I love it in this keto “oatmeal” recipe because it adds creaminess without heaviness. I use a combo of hemp hearts, flaxseed and chia because each are packed with healthy fats and antioxidants our bodies need and especially all are INCREDIBLE for our skin to maintain elasticity and vibrance.

Plus, the combo along with slivered or sliced almonds creates an oatmeal-like texture that is so comforting and satisfying. You can add whatever sweetener you have on hand – I often just use regular Allulose or Monkfruit but if you have the Swerve brown sugar substitute, it brings you back to those cold mornings growing up! Adding a handful of fresh berries (I prefer blueberries or blackberries) adds even more delicious sweetness, plus even MORE fiber and antioxidant goodness!

keto oatmeal


5 from 5 votes
Servings 4
Calories 199 kcal


  • 1 cup unsweetened almond milk?
  • 1/4 teaspoon ground cinnamon?
  • 1/4 teaspoon ground cardamom ?
  • 1/2 cup organic hemp hearts?
  • 2 tablespoons flaxseed meal?
  • 1 tablespoon Swerve brown sugar substitute?
  • 1 tablespoon chia seeds?
  • 1/2 cup fresh blueberries?


  • In a small saucepan, bring the almond milk, cardamom and cinnamon to a slow simmer over medium high heat.
  • Add the hemp hearts, flaxseed and sweetener.
  • Reduce heat to low and allow to thicken, stirring consistently.
  • After 4 – 5 minutes, add the chia seeds and mix well – if the "oatmeal" gets too thick for your liking, add almond milk until the consistency is where you want it.
  • Mix in blueberries and serve topped with a couple more blueberries.


Calories: 199kcalCarbohydrates: 7gProtein: 11gFat: 14gSaturated Fat: 1gTrans Fat: 1gSodium: 83mgPotassium: 59mgFiber: 4gSugar: 2gVitamin A: 141IUVitamin C: 2mgCalcium: 141mgIron: 4mg
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