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Keto Hemp Heart ‘Oatmeal’ – Super Creamy Keto Porridge ready in 5′

4.70 from 160 votes
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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.

Hemp heart oatmeal

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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.


  • 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.
keto oatmeal hemp hearts

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.
oatmeal with hemp hearts

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.

Keto hemp heart oatmeal

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.

How to make hemp heart oatmeal_

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 hearts oatmeal keto

Hemp Heart Oatmeal

4.1gNet Carbs
A creamy keto oatmeal recipe made of hemp seeds, chia seeds and coconut to start the day with healthy fat and fulfilling proteins.
Prep: 5 minutes
Cook: 3 minutes
Total: 8 minutes
Yield: 1 Serve
Serving Size: 1 serving/bowl (without toppings
4.70 from 160 votes



Serving ideas

This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.


  • 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.


How to cook this recipe in a microwave? 
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-second bursts until it reaches your favorite texture.
Sit for 2-3 minutes before eating and adding toppings.

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Nutrition1 serving/bowl (without toppings
Yield: 1 Serve


Serving: 1 serving/bowl (without toppingsCalories: 494 kcal (25%)Carbohydrates: 12.2 g (4%)Fiber: 8.1 g (34%)Net Carbs: 4.1 gProtein: 23.2 g (46%)Fat: 40.6 g (62%)Saturated Fat: 10.7 g (67%)Sodium: 171.1 mg (7%)Potassium: 175.8 mg (5%)Sugar: 1.6 g (2%)Vitamin A: 259 IU (5%)Calcium: 279.9 mg (28%)Iron: 8.2 mg (46%)
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, 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!

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    72 Thoughts On Keto Hemp Heart ‘Oatmeal’ – Super Creamy Keto Porridge ready in 5′
    1 2 3
    • Thanks!! It’s rich in protein by using high-protein ingredients like Hemp hearts (35g of protein per 100g), chia seeds (17g/100g), and almond butter (21g/100g). All added in a portion give you that 🙂

  1. 5 stars
    Our favorite porridge now! Who would have thought that hemp hearts would cook up like this. Would it work to soak overnight like overnight oats?

  2. 5 stars
    This is the best hot cereal that I’ve had donce doing keto. The flavour/texture is wonderful. Thanks for this cereal. Keep up the good work.

  3. 5 stars
    THANK YOU CARINE!!! This tastes ABSOLUTELY FABULOUS!!!! I have serious and chronic health issues, so for me it is my ‘food is medicine’! But this medicine is wonderful! I love starting my day off with this cereal that helps me stay on a healthful track for the day. To make it easier and quicker, I make enough for 8 days–1 serving per day. That way before the last day I can make another week’s worth and it’s ready to go! Thank you so much for having the tool with your recipe to be able to calculate that! This hot cereal is delicious, very filling, mega nutritious, and the definition of “comfort food”, especially on a cold morning.

  4. 5 stars
    I found this incredibly satisfying. As I was cooking I thought there’s no way this is enough food for breakfast. It was perfect. because I used to eat steel cut oats. I wouldn’t call this a dupe for oatmeal, however, it’s a great hot breakfast. Thank you so much.

  5. Rather than buying the hemp hearts, flaxseed, and chia seeds separately I get them mixed together in a container. So how would you recommend the measurements be changed? Just 1 1/4 cup?

  6. 5 stars
    This one is a winner ! I’ve been a lowcarber for more than 20 years and its good to finally find a “porridge” that I do not feel guilty about eating. The single portion is very generous, as well.

  7. 5 stars
    I made this today and the only difference was I used coconut milk instead of almond milk. It was delicious and satisfied the oatmeal itch I’ve been having. This recipe also covers me finding ways to get flaxseed, hemp hearts and chia into my body everyday. I just don’t feel like a cold smoothie in the morning when fall comes. I left out the sweetener because I always have Sweet as Honey’s raspberry jam in the fridge and used a tablespoon mixed in after cooking the oatmeal in the microwave for 50 seconds.

  8. 5 stars
    I love this hot cereal. It is so versatile, with many options. The single serving recipe is great in a pinch, or can be made ahead, as needed. I added blueberries and walnuts with sugar-free syrup. It was a comforting bowl of goodness.

  9. 5 stars
    I totally enjoyed this recipe. I want to know if you can x2or more and store in fridge. I just find it tedious to do every morning. I used to love having Oatmeal for breakfast prior to doing keto. I was missing it.

  10. 5 stars
    I love this keto oatmeal! It’s also really gotten me addicted to hemp seeds too! I absolutely love how I can change it up by adding different toppings, for a completely different flavor. The variety keeps me from getting tired of eating the same thing over and over again. I’ve tries it three ways: with Sukrin Gold syrup and berries, with chocolate chips and with 1-2 tablespoons natural peanut butter and raspberries. Each time I like it better than before! I think the best adjustment was using brown Swerve as the sweetener, which really adds to the oatmeal flavor.
    This recipe has really been a lifesaver to me when I recently had oral surgery and found the diet restrictions incredibly difficult to maintain while staying on keto. Recipes like this make certain I’m not falling behind with nutrition, which has really helped me.
    I now prep by putting the dry ingredients in small containers so I can just add milk and nut butter and cook! Thank you for this awesome and delicious recipe, I really appreciate what you do!

  11. 5 stars
    I wasn’t certain what to expect. This recipe satisfied my oatmeal craving. I did not add the flaxseed. Thank you.

  12. I’m hooked! I had some hemp hearts I had yet to open. Well this morning i did and I had to leave out the coconut flakes cause they were sweetened, added coconut oil, left out the erythritol and just added some extra sugar free maple syrup and since I had no almond milk I used half whipping cream and water to make my milk. Its really good!

  13. 5 stars
    Personally I found this portion quite small and I didnt feel satisfied after having it but I have changed it little bit and now its great! So this recipe was a great inspiration for me anyway so thank you for that. I did:
    -60g hemp
    -10g flasxeed meal
    -20g tahini sauce
    -1tbsp powdered stevia
    -1tsp freeze dried raspberry
    -1tbsp double cream
    -1tsp cinnamon
    -1 cup almond milk (I used alpro, which has 0 carbs)

    The macro came out as follows: C-4g, P-27g, F-51,8g

    Very filling!

  14. How can I substitute for the Chia seeds? I can’t have that anymore. This is a favorite recipe of mine as well as the overnight version.

    I can’t have Chia seeds because of IBS. I can’t have seeds, but I get around it if I can grind them.

    Should I add more flaxseed meal more? How much more? I really miss this recipe in my daily rotation of breakfast

  15. 5 stars
    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!

  16. 5 stars
    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.

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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.