Eat porridge guilt-free with this low carb keto porridge recipe. Choose from the different flavour variations included for a delicious creamy keto breakfast.
Bowl of porridge with berries and yoghurt on top.

Low Carb Porridge

I just know you will love my keto porridge. This recipe has been an incredibly popular low carb oatmeal alternative and I know how many of you want more keto breakfast ideas without eggs!

This recipe was originally published in February 2019 and has been updated as of September 2021.

The perfect quick and easy keto breakfast that you can make in less than 10 minutes. With different variations, this low carb keto noatmeal is full of flavour, creamy and delicious.

This recipe is sugar-free, gluten-free, vegan and paleo-friendly (optional).

Learn how to make keto porridge in your Thermomix, microwave or on the stovetop.

Serve with Keto Milk, Peanut Milk or Hemp Milk (dairy free keto milk) or thick homemade keto yogurt.

Why We Love This Recipe

No eggs!! If you’re looking for a change from the variety of egg-based keto breakfasts, this is a great option for a low carb breakfast without eggs.

Versatile. There are so many keto-friendly ways to change the flavour, that you can have this over and over again and it could be different each time!

Basic keto pantry ingredients. All the ingredients are what you probably already have in your pantry, and with the substitute options available, this is a simple recipe to make.

Cook it your way. With stovetop, microwave and thermal cooker instructions, you can cook this whichever way you prefer.

The Ingredients

Scroll to the bottom of this post for the amount of each ingredient needed to make our incredible keto porridge recipe.

Keto porridge ingredients in small bowls.
  1. Coconut Flour. Now I know the idea of a coconut flour porridge recipe does not excite some of you, so I have included an almond meal option BUT let me say it doesn’t taste overly coconutty!
  2. Golden flax seed meal.  For those of you with brown flax you can use that instead, but it will be more savoury and bitter. I love golden flax meal and use it in loads of recipes, so I think it is well worth buying some.
  3. Whey protein isolate. WPI adds extra protein to the porridge as well as creaminess. It can be substituted with micellar protein powder or skim milk powder.
  4. Almond milk, coconut milk, hemp mylk or macadamia milk. You choose whatever milk you want to use in your keto porridge.

Step By Step How to Make it

Keto porridge ingredients in a bowl with a spoon.

Step 1: Mix the dry ingredients together in a mixing bowl.

Porridge mixed with milk.

Step 2. Place all the noatmeal / keto porridge ingredients into a medium saucepan or microwave-save bow. Mix with keto milk of choice. Whisk the mixture on medium heat until it starts to thicken or heat in the microwave for 1-2 minutes until thickened to your liking. Alternatively, use 1/4 cup with 100-150ml of keto milk for an individual serving.

Keto oatmeal with various flavours and toppings.

Step 3: Pour into individual bowls. Add cream and toppings or flavourings of choice and stir to combine.

Low Carb Porridge Variations

There are endless variations you can make with keto porridge, and here are just a few of my favourites.

  1. Vanilla Honey. Low Carb Emporium have a new low carb, no sugar honey that is pretty incredible. I mix this with a small number of vanilla seeds to make a tasty vanilla honey to drizzle over the top.
  2. Peanut Butter. Any nut butter will do, and this is one of my most favourite flavouring additions in porridges or in Chia Pudding.
  3. Chocolate. Mix through some unsweetened cocoa or cacao powder for a creamy chocolate porridge.
  4. Brown “sugar”. Add a teaspoon of Sukrin Gold sweetener, in granular or fibre syrup form, for that old fashioned brown sugar porridge taste.
  5. Berry. Whether you make a fresh berry porridge or use a sugar free jam, this makes for a very tasty porridge indeed. In the picture above I have added some Hawthorne Hill sugar free Blackberry Jam.

3 Ways to Make this Low Carb Oatmeal

  1. Stove top porridge. Simple, quick and easy, and all in one saucepan over low to moderate heat. Keep stirring until the porridge is thickened and to your liking.
  2. Microwave porridge. This is my favourite way to make this, as it is done in just 3 minutes!
  3. Thermomix® porridge. This is still an easy method, as it’s a set and forget cooking method that allows you to make a topping while the Thermomix® does all the work.

Hot Tips and FAQs

Can you eat porridge on a keto diet?

Porridge is usually grain-based, which doesn’t suit a keto diet. Low carb versions that do not include grains are a keto-friendly and gluten-free substitute for this popular breakfast!

What can I replace golden flaxseed with?

Golden flaxseed is the milder flavoured option which is why I have recommended it in this and other recipes of mine. They also have fewer calories and fat and more protein than brown. You can substitute with the brown flaxseeds and if the nuttier flavour isn’t to your liking, increase the flavouring to compensate!

How can I store the keto porridge for the week?

Keep the serves for the rest of the week in an airtight container in the fridge. Simply reheat a serving in the microwave for a minute, or on the stovetop on low heat.

Is there a substitute for the coconut flour?

Almond meal and hemp seeds are both good substitutes for coconut flour.

Keto Cookbooks & Ebooks

More Recipes to Try

Here are some of my favourite low carb breakfasts without eggs. The last two do have eggs in them as an ingredient, but you know what I mean! Most of us are looking for options other than eggs cooked in various ways, like many keto breakfast options seem to be!

What to Serve it With?

Here are just a few of my favourite recipes to serve with keto oatmeal.

A bowl of keto porridge with strawberry compoyte on top.

Love our spectacular keto porridge recipe? Then please rate the recipe ⭐️⭐️⭐️⭐️⭐️ and leave us a review to help others know that our keto oatmeal is a recipe worth trying.

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Keto Meal Plans & Support
Bowl of porridge with berries and yoghurt on top.

Keto Porridge Recipe

Eat porridge guilt-free with this low carb keto porridge recipe. Choose from the different flavour variations included for a delicious creamy keto breakfast.
4.99 from 109 votes!
Prep Time: 3 minutes
Cook Time: 4 minutes
Total Time: 7 minutes
Course: Breakfast
Cuisine: Australian Keto
Diet: Diabetic, Gluten Free
Recipe Category: Low Carb
Calories: 112kcal
Author: Megan Ellam
Servings: 4 serves
Tap or hover over number to scale ingredients
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  • 1 teaspoon (1 teaspoon) sweetener Sukrin Gold would be perfect


  • 2 tablespoons (2 tablespoons) cream
  • 30 g (1 oz) choice of berries or use 1/2 tbsp sugar-free jam/serve
  • 1 teaspoon (1 teaspoon) sugar free keto honey
  • 1/4 teaspoon (1/4 teaspoon ) vanilla
  • 1 teaspoon (1 teaspoon) nut butter
  • 1 teaspoon (1 teaspoon) sugar free jam



  • Place all ingredients into a small saucepan over medium heat and whisk until mixture begins to thicken. (It will take longer for almond meal than coconut flour. (To make an individual serve just add 1/4 cup of dry mix to 1/2 to 3/4 cup of milk of choice).


  • Place all ingredients into a microwave-safe bowl. Heat 2 minutes on high. Whisk porridge. Heat for a further 1 minute. Whisk or stir before serving. (To make an individual serve just add 1/4 cup of dry mix to 1/2 to 3/4 cup of milk of choice).
  • Pour into individual serving bowls. Serve with cream and/or toppings of choice.


  • Mix all ingredients 5 sec/speed 4. Scrape down the sides of the bowl.
  • Insert whisk attachment. Cook 9 min/80°C/speed 2.
  • Pour into individual serving bowls. Serve with cream and toppings of choice.



Keto Porridge Recipe: Low-Carb Comfort in a Bowl
Try our delightful Keto Porridge recipe. Packed with wholesome ingredients and flavors.
  1. Wholesome Base: Combine almond flour, ground flaxseed, chia seeds, cinnamon, and a pinch of salt in a microwave-safe bowl. These nutrient-rich ingredients provide a hearty foundation for your keto porridge.
  2. Liquid Magic: Pour in the unsweetened almond milk and add vanilla extract. The almond milk brings creamy goodness, while a hint of vanilla enhances the flavor profile. Adjust sweetness to your liking with a keto-friendly sweetener.
  3. Microwave Mastery: Microwave the mixture on high for 1-2 minutes, stirring halfway through. This quick cooking method ensures your porridge is ready in a jiffy, perfect for busy mornings.
  4. Customization Galore: The beauty of this keto porridge lies in its versatility. Feel free to swap almond milk for coconut milk or any other low-carb milk alternative. Experiment with different flavors like cocoa powder or almond extract for a twist.
  5. Serving Perfection: Once your porridge reaches your desired consistency, it’s time to serve. Scoop it into a cozy bowl and get ready to indulge in comfort food minus the guilt.
  6. Topping Dreams: Elevate your keto porridge with an array of toppings. Chopped nuts like almonds or walnuts add crunch, while shredded coconut offers a tropical touch. For a burst of color and antioxidants, crown your porridge with a handful of berries.
How to Store:
Got leftovers?
Simply refrigerate any unused porridge in an airtight container. When you’re ready to enjoy another bowl, gently reheat in the microwave or on the stovetop, adding a splash of almond milk to restore the desired consistency.
The dry porridge mix can be stored in the pantry up to the best before date of the ingredients.
  • Any kind of plant-based milks can be used. Almond, Macadamia, Like Milk, Coconut Milk, Hemp Mylk. Alternatively, our Keto Milk recipe is perfect if you are not dairy-free or paleo.
  • Adjust milk or cream to suit your preferred consistency of porridge.
  • Reheat in microwave for 60 seconds on high, or over low heat on the stove.
  • Stir through any of your favourite porridge “extras” once heated. 

Your Own Notes


Serving: 1serve | Calories: 112kcal | Carbohydrates: 5g | Protein: 9g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Cholesterol: 8mg | Sodium: 134mg | Potassium: 72mg | Fiber: 4g | Sugar: 1g | Vitamin A: 112IU | Vitamin C: 0.1mg | Calcium: 142mg | Iron: 1mg | Magnesium: 30mg | Net Carbs: 1g
Tried this recipe?Mention @meganellam or tag #madcreations!

Megan Ellam is an Australian keto recipes blogger living in Thornton, NSW. She is the author of amazing keto cookbooks such as Slow Cook KetoKeto LocoThe Healthy Family Keto Cookbook and Every Day Keto.

Megan has been following a ketogenic diet since being diagnosed with insulin resistance in early 2017. After a long cooking career Megan simply swapped her “foodie focus” to easy keto recipes. Her keto Australian recipes all include both metric and US customary measures so that everyone can enjoy them.

Megan also makes all the recipes suitable for conventional cooks, Thermomix recipes and thermal cookers e.g. Magimix recipes.

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73 responses to “Easy Keto Porridge Recipe”

  1. Shashi

    How cool is this recipe – I’ve never attempted a keto porridge and now I cannot wait to try!

    1. Megan Mad Creations Hub

      I am sure will you love it Sashi

  2. Julie

    5 stars
    This is absolutely delicious and just what I was looking for! But…I almost didn’t make it because I was looking for a higher protein breakfast and according to the info this only has 3g per serve. But that didn’t make sense to me as the WPI alone is 26g in 2 Tbs and therefore 6.5 per serve. When you also add the protein from the flaxseed, it comes out higher again. So for me it is perfect – just not sure how you came to those figures Megan? Did I miss something?

  3. Louise

    5 stars
    Simply brilliant with so many options. I can highly recommend both Almond and Keto milk subsitutions.


    Does it have to have the whey protein powder? Or is there a substitute? I have everything else.

  5. Lynda H

    5 stars
    Yum yum .. i had it this morning .. been craving porridge for days now.
    Love it with sugar free maple syrup or some natvia strawberry jam.

    1. Megan Mad Creations Hub

      So happy you tried it and enjoyed it Lynda. I am having some myself today too.

  6. Rosalie Baker

    5 stars
    Absolutely the best keto porridge out there, creamy smooth just perfection, I had mine with nut butter and sugar free malt syrup, instead of serving 4 I was greedy and made it serve 3 thankyou so much Megan it has made my morning 😃

  7. Eileen B

    5 stars
    Made it for the first time today and it’s delicious. Used the keto milk in the recipe and added Sukrin Gold sweetener with a sprinkle of sunflower seeds as my flavourings. Definitely recommend this porridge!

  8. Mel

    5 stars
    I forgot how good this is! I double the ingredients so I have enough for the week. So easy in the thermomix.

  9. Tina

    Hi megan I can’t get hold of golden flaxseed is there a substitute?

    1. Megan Mad Creations Hub

      Hey Tina, you can just add a little bit of hemp seeds or chia instead.

  10. Sally

    Hi Megan I don’t understand your measurements. 1.88 cups of milk and 3.75 tablespoons of golden flax meal. How is that measured?

    1. Megan Mad Creations Hub

      Hey Sally, not sure what was happening with the measures there for you but they are all correct now.

  11. Sue

    5 stars
    Wow. Just made this for DD’s breakfast tomorrow. Taste is sensational. Think it may be a regular breakfast especially with winter coming soon. Thanks for a delicious change from eggs 🙂

    1. Megan Mad Creations Hub

      Yeah I love the porridge and can see it being made here a bit with the weather cooling down. Thanks for trying it and leaving a great review Sue.

  12. 5 stars
    this sounds like a great healthy breakfast option! Perfect for bringing to work.

    1. Megan


  13. 5 stars
    The coconut flour and vanilla honey both sound delicious. YUM! I bet this tastes fantastic and I can’t wait to try it.

    1. Megan

      Thanks Adrianne it is pretty delicious!

  14. Dannuu

    5 stars
    This is such a comforting winter breakfast. It looks delicious too.

    1. Megan

      Thanks Dannii

  15. 5 stars
    So many variations! I love having porridge for breakfast, so I will try one of your suggestions!

    1. Megan

      Enjoy Alina!

  16. 5 stars
    I love porridge! Looks so delicious and comforting! Perfect for winter breakfast ♥

    1. Megan

      Perfect any time of the year for me Natalie lol.

  17. Christine

    5 stars
    This is an amazing recipe, it’s so filling and brings that comfort feeling over you. I prep in advance, divide up for our work b’fast then just reheat and top as needed. It’s perfect winter food!

    1. Megan

      Thanks Christine x

  18. 4 stars
    This was yummy! I don’t know why I thought i was making a single serve but I once I added the milk it was obviously for 4. I ate the whole 4 servings for breakfast today anyway. I think i will make up single serve sandwich ziplock baggies so I don’t have to measure in the mornings 😊 I could definitely eat this every day. One of my 2 year olds helped me too.

    1. Megan

      Haha. It is pretty filling.

  19. Karen Holt

    Megan, what could you substitute for the whey protein isolate, please?

    1. Megan

      I have written the substitutes in the blog post. ALternatively you can just leave out if you wish.

  20. Kristen Madeley

    Would egg protein powder work in this? I don’t have any WPI at the moment. Also, the thermo method doesn’t have the speed for the blend step – “Blend all ingredients 5 seconds/speed Scrape down sides”.

    1. Megan

      Whoops thanks Kristen I will fix that now. I haven’t tried the egg protein but I am going to say yes it will work fine.

4.99 from 109 votes (78 ratings without comment)

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