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

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4.83 from 339 votes
By Carine - - 43 Comments

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.

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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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By Carine from Sweetashoney

Keto porridge ingredients

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 into 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, 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.

keto oatmeal hemp hearts

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 good for you.
  • 10 grams of protein.
  • 1.2 grams of fiber.

oatmeal with hemp hearts

How to cook 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, 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.

To view this recipe a different way, watch my story about making the creamiest keto oatmeal!

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 too. Below I listed my favorite vegan keto breakfast recipes for you to try.

No bake chocolate oatmeal balls made with 5 simple ingredients : peanut butter, unsweetened cocoa powder, rolled oats, oat flour and brown rice syrup. A delicious and easy breakfast energy bite loaded with plant based protein and fibre to starts the day with energy.
No bake chocolate oatmeal balls 10.3g

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.

XOXO Carine

Recipe Card

Hemp Heart Oatmeal

Hemp hearts oatmeal keto
4.1gNet Carbs
4.83 from 339 votes
Prep Time: 5 mins
Cook Time: 3 mins
Total Time: 8 mins
Net Carbs 4.1g
Fat 40.6g
Protein 23.2g
Calories 494kcal
Author: Carine Claudepierre
1 Serve
A creamy keto oatmeal recipe made of hemp seeds, chia seeds and coconut to start the day with healthy fat and fulfilling proteins.

My Macros

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Net Carbs
4.83 from 339 votes
Review Print


  • ¼ cup hemp seeds also called hemp hearts or hulled hemp hearts
  • 1 tablespoon ground flaxseeds
  • 1 teaspoon Chia seeds
  • 1 teaspoon Almond butter
  • 2 tablespoons shredded coconut
  • ½ cup Unsweetened Almond Milk
  • ½ tablespoon erythritol add up to 1 tbsp. if you have a sweet tooth


  • ½ teaspoon Vanilla
  • ¼ teaspoon Ground cinnamon
  • 1 teaspoon MCT oil powder optional

Serving ideas

  • 1 tablespoon berries of choice
  • ½ tablespoon pecans finely chopped
  • 1 teaspoon Sugar-free maple flavored syrup optional
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  • 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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Nutrition Facts
Hemp Heart Oatmeal
Amount Per Serving (1 serving/bowl (without toppings)
Calories 494 Calories from Fat 365
% Daily Value*
Fat 40.6g62%
Saturated Fat 10.7g67%
Sodium 171.1mg7%
Potassium 175.8mg5%
Carbohydrates 12.2g4%
Fiber 8.1g34%
Sugar 1.6g2%
Protein 23.2g46%
Vitamin A 259IU5%
Calcium 279.9mg28%
Iron 8.2mg46%
Net Carbs 4.1g
* Percent Daily Values are based on a 2000 calorie diet.

Keto maple pecan oatmeal

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Recipe Rating

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    43 thoughts on Keto Hemp Heart ‘Oatmeal’ – Super Creamy Keto Porridge ready in 5′
    1 2
  1. 5 stars
    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.

  2. 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.

  3. 5 stars
    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.

  4. 5 stars
    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.

  5. 5 stars
    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!

  6. 5 stars
    Really good, the almond butter helps become even more creamy. I like the addition of the maple and pecan flavors

  7. 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?

  8. 5 stars
    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 🙂

  9. 5 stars
    Thank you so much for this recipe!! SO GOOD! Reminds of Maypo, which I love! Really appreciate your recipe. I need all the keto help I can get! 🙂

    • Maypo…!!! I haven’t seen that in decades! I loved that when I was a kid growing up in New England.

  10. 5 stars
    Thanks so much for this recipe, I made it for breakfast this morning and love it. So nice to have something other than eggs which I find too rich sometimes.

  11. 5 stars
    Hi Carine
    That was amazing! So nice to have porridge as a choice for breakfast. I used cow’s milk and it was fab.
    If I double up the recipe and save half for the next day do you think it’ll microwave ok?

  12. Bonjour,

    Je suis une fan de vos recette. J’ai un problème avec le système unitaire métrique qui ne s’affiche pas. Est-ce que c’est que chez moi ou est-ce un problème général? Merci pour toutes vos superbes recettes.

1 2


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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