This low carb oatmeal is made possible by the superfood ingredient lupini flakes from Aviate Foods. When this company reached out to me and told me about these flakes, I was skeptical! A legume that was keto-friendly and tasted good? Something I could use to replace oatmeal, rice, beans, and pasta? Why wasn’t everyone talking about this?
When I received the package, this was the first recipe I started playing with. Jeremy and I had really been missing a warm bowl of comforting oatmeal. After a week of playing with the ratios and ingredients, our favorite combination was this one.
Why Aviate Lupin Flakes?
We’ve taste-tested multiple brands of lupin flakes and prefer the flavor of Aviate Lupin Flakes. Turns out, there's a good reason for this.
All The Superfoods
This low carb oatmeal is packed full of nutritious superfoods to support your wellness and help you reach your goals. I’d like to take just a moment to highlight a few of these powerhouse ingredients:
Lupini Flakes
The lupini bean is a low carb superfood in the same food family as chickpeas and lentils. It’s the perfect base for this keto superfood oatmeal. Each ¼ cup serving of lupini flakes has only 1 net carb making it the perfect replacement for oats, rice, pasta, couscous or lentils. Plus, it’s packed full of protein, fiber, and antioxidants to support your wellness.
We’ve taste tested multiple brands of lupin flakes and prefer the creamy flavor of Aviate Lupini Flakes. To purchase Aviate Lupini Flakes, click here and use coupon code TARAKETO20 to save 15% off your purchase.
Look for many more recipes using Aviate Lupini Flakes coming soon!
Chia Seed
Chia seeds are a low-calorie nutritional powerhouse that is packed full of fiber, ALA omega-3 fatty acids, quality protein, and antioxidants. They have been studied to aid with weight loss, reduce blood sugar levels, lower chronic inflammation, improve bone health, lower the risk of heart disease, and help with feelings of satiety. Click here to learn more about the health benefits of chia seeds.
Cinnamon
If you’re a regular to my blog, you know by now I’m a big fan of using cinnamon because of the health benefits it brings to the body. I’ll shake a little into my morning cup of coffee or tea and use it anywhere I can in recipes.
The best type of cinnamon to use is ceylon or “True” cinnamon because the cassia variety contains coumarin which can prove to be harmful in large doses. Most cinnamon we purchase is this cassia variety, so if you’re going to use a lot of it, invest in the Ceylon Cinnamon instead. Click here to learn more about the health benefits of cinnamon.
Pepitas
Pumpkin seeds, also known as pepitas, are packed full of antioxidants and healthy fats. They are one of the best natural sources of magnesium which most of us are deficient in.
Magnesium is an essential nutrient for the body involved in over 600 chemical reactions including regulating blood sugar levels, creating energy, nervous system regulation, forming and maintaining healthy bones, controlling blood pressure, and reducing heart disease risk. Pepitas are a delicious addition to this keto superfood oatmeal.
Low Carb Milk Options
There are a number of low carb milk options you can use to make this low carb oatmeal. Here are some of my favorites:
- Unsweetened Almond Milk
- Unsweetened Coconut Milk
- Milkadamia Unsweetened Macadamia Nut Milk
- Ripple Unsweetened Original or Unsweetened Vanilla Pea Protein Milk
- Combine 2 Tablespoon heavy cream with 6 Tablespoons water
Now all that’s left to do is purchase your Aviate Lupini Flakes. To purchase click here and use coupon code TARAKETO to save 15% off your purchase.
Superfoods
- Lupin Flakes
- Chia Seed
- Cinnamon
- Pepitas
Ingredients for Low Carb Oatmeal (Keto Superfood Oatmeal)
There are a few important keto ingredients you'll need to make your Low Carb Oatmeal:
- Aviate Lupin Flakes
- whole chia seeds
- Lakanto Golden Monk Fruit Sweetener
- cinnamon
- salt
- Coconut Butter (Nutiva Coconut Manna)
- unsweetened coconut milk (see notes for options)
- vanilla extract
- MCT oil
- Pepitas
Tutorial Video: Low Carb Oatmeal (Keto Superfood Oatmeal)
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📖 Recipe
Low Carb Oatmeal (Keto Superfood Oatmeal)
Ingredients
- ⅛ cup Aviate Lupin Flakes
- 1 Tablespoon whole chia seeds
- 2 Tablespoons Lakanto Monk Fruit Sweetener
- 1 teaspoon cinnamon
- Pinch salt
- 1 Tablespoon Coconut Butter Nutiva Coconut Manna
- ½ cup unsweetened coconut milk see notes for options
- ½ teaspoon vanilla extract
- 1 Tablespoon MCT oil
- 2 Tablespoons pepitas
Instructions
- In a cereal bowl, combine lupin flakes, chia seeds, sweetener, cinnamon and salt and stir. Measure the coconut butter and put that on top of the lupin flake mixture. Set aside.
- In a glass measuring cup, measure out coconut milk and then mix in the vanilla, and MCT oil.
- Pour the liquid ingredients into the lupin flake mixture and stir to wet all the ingredients.
- Place your bowl in the microwave and cook for 5 minutes on power level 6.
- Top with pepitas.
- Allow to cool a few minutes so you don’t scald your mouth. Enjoy.
Notes
Unsweetened almond milk
Unsweetened coconut milk
Ripple Unsweetened Original or Vanilla Pea Protein Milk
Combine 2 Tablespoon heavy cream with 6 Tablespoons water * *Nutrition facts provided as estimates only. The nutrition facts for our Low Carb Oatmeal (Keto Superfood Oatmeal) were calculated using Cronometer. All of our recipes are available in Cronometer if you are a Gold member and friend request me at tara@wholebodyliving.com through Cronometer. Click here to save 10% off of Cronometer Gold or try it out with a free account.
Nutrition
Other Keto Breakfast Recipes
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