If you're following a ketogenic diet and missing the warm, comforting feel of a chocolate oatmeal bowl, this Keto Choco “Oats” is your new go-to breakfast. With zero grains and only 10g of net carbs per serving, this fiber-rich meal uses riced cauliflower and flax seeds to mimic the creamy texture of traditional oats, without the blood sugar spike.
Did you know that traditional oatmeal contains around 27g of carbohydrates per ½ cup serving (USDA)? That’s more than double the daily carb limit for strict keto dieters. Our version slashes those numbers while packing in fiber and antioxidants from cocoa and raspberries.
What Makes This Choco “Oats” Perfect for Keto?
- Cauliflower Base: Low in carbs, high in vitamin C, and ideal for creating creamy textures without grains.
- Flax Seeds: Excellent source of omega-3s and dietary fiber, with 0 net carbs per tablespoon (NCBI).
- Coconut Milk: Adds creaminess and healthy fats to keep you full longer.
- Antioxidant-Rich Cocoa: Helps fight inflammation and boost mood, supported by research from PubMed.
Keto Choco “Oats” Recipe
- Preparation Time: 5 minutes
- Cooking Time: 5 minutes
- Servings: 2
Ingredients:
- 200 g cauliflower, riced
- 1 cup coconut milk
- 2 tbsp. flax seeds
- 1 tbsp. erythritol (or preferred keto sweetener)
- 2 tbsp. unsweetened cocoa powder
- 1 tbsp. vanilla extract
- 50 g fresh raspberries
- 1 tbsp. cacao nibs (for crunch)
Instructions:
- In a small pot, combine the riced cauliflower, coconut milk, flax seeds, erythritol, cocoa powder, and vanilla extract.
- Bring to a gentle simmer over medium heat for 3–5 minutes, stirring occasionally.
- Once thickened to your desired consistency, divide into two bowls.
- Top with fresh raspberries and cacao nibs before serving.
Nutrition Facts (Per Serving):
- Calories: 464
- Fats: 41g
- Proteins: 22g
- Net Carbohydrates: 10g
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