Instant Cinnamon “Oatmeal” (Low Carb and Grain Free)

Grain Free Instant Cinnamon Oatmeal

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In the mornings I’m always dragging myself out of bed late so I don’t have much time to eat breakfast before I leave the house.  I usually pack up a breakfast skillet or leftovers from the night before and enjoy that for breakfast at work.  Lately I’ve noticed a lot of people eating oatmeal in the mornings.  They dump the prepackaged junk in a bowl and add some hot water. Yum? Yeah, not so much.  It’s not just the grains that gives me cause for concern…it’s also the extra stuff that is added to the mix to create this Frankein-meal. Check out the ingredients in a peaches and cream instant oatmeal:

nutritional info


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Grain Free Instant Cinnamon Oatmeal_p

It has been years since I’ve had oatmeal so I can imagine there are others out there that miss oatmeal and would love to add a low carb and grain free version to their morning routines.  The good part about this recipe is that you can make up a batch at the beginning of the week so you have instant breakfast every morning…just add water and coconut milk (optional).  I store my leftover mix in an airtight container in the fridge.  I also like to add fruit to my prepared “oatmeal.”  It’s the perfect change from my usual meat and veggies.


P.S. You may have noticed this breakfast is egg free.  I do not eat eggs for breakfast because I don’t tolerate eggs very well and I’ve never really been a fan of eggs (and yes I think eggs are a super food!).  Perhaps you love eggs, but maybe you are looking for something different to have for breakfast?  My ebook “Awaken: 30+ Egg Free and Grain Free Breakfasts” gives you great low carb and paleo friendly recipes to enjoy when you want something besides eggs or if you are allergic to eggs.
Instant Cinnamon “Oatmeal”


  • ½ cup + 2 Tbsp chia seeds
  • ½ cup + 2 Tbsp golden flax meal
  • ½ cup + 2 Tbsp finely shredded unsweetened coconut
  • 1 Tbsp + ¾ tsp ground cinnamon
  • For one serving of prepared "Oatmeal"
  • ½ cup hot water
  • 2 Tbsp unsweetened coconut milk
  • Sweetener to taste (I use Swerve or use honey for Paleo)


  1. Combine the chia seed, golden flax meal, unsweetened coconut, and cinnamon in an airtight container.
  2. Scoop out ½ cup of “oatmeal” in a serving bowl and keep the rest stored in the airtight container.
  3. Pour ½ cup of water over the “oatmeal” mixture and let sit for 3-5 minutes.
  4. Add sweetener (to taste) and 2 Tbsp of cream into the bowl and stir to combine.
  5. Top with fresh berries or toasted coconut


Net Carb Count*: Instant Cinnamon "Oatmeal": 2.76 net carbs (per prepared serving--yields 4 servings).

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts and gluten information.

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  1. Barbara says

    Hi! — I would love to try this as it sounds like a great “on the go” breakfast and a great alternative to eggs. I’m a little confused about the amounts of the ingredients to make the oatmeal “mix” … How much of the chia seed, golden flax meal, coconut, and sweetener do you use to make up the “mix” that is stored in the container? I am gathering that once you have the mix prepared, to make individual servings you scoop out 1/2 cup plus 2 Tablespoons of the mix and add to it the water and coconut milk correct?

    Thanks for clarification.

    • Karen LowCarbOneDay says

      The top part of the recipe makes 5 servings of mix and you can either store it or make 5 batches of “oatmeal.” 1/2 cup + 2 Tbsp of mix plus the water and coconut milk make 1 serving of “oatmeal”

  2. TRAUMAMAMA says

    Hi Karen !!
    First I want to say that I love love love all your amazing recipes.
    I am a little unclear however, on the measurements for this oatmeal recipe …
    What exactly do you mean by “½ + 2 Tbsp cup ” ??

    Thanks for all you do for us.


  3. Shawn Morrison says

    The measurements seem to be a bit off on this recipe. Are they correct as written? Thanks I sure miss my oatmeal :)

    • Karen LowCarbOneDay says

      I’m not sure if it will have the same texture, but you could probably use more chia or flax to replace the coconut. Almond milk would work too.

  4. CAROL says

    I just bought your awaken breakfast ebook. The recipes are not complicated and the pictures are beautiful. I am very much looking forward to trying them. I am trying to get my family on board with eating healthy delicious foods and these will fit the bill. Thank you so much for the variety. God Bless :o)

    • Karen LowCarbOneDay says

      The dry recipe makes 5 total servings….the 1 1/4 cup sweetener is divided among the 5 servings.

  5. Amy S says

    I made this this morning and the texture was great! However, I thought it was way too sweet. I’m going to add in more flax, coconut and chia to see if I can tame the sweet. I should say that I didn’t use Swerve (am I the only one in the world that still detects the weird cooling sensation in my mouth with Swerve??) and used Steviva (erythritol+Stevia). So, really, this is a warning to other readers to start with less if you are NOT using Swerve. You can always add more, but you can’t take it back out. :)

  6. Miranda says

    I only put in 1 cup of sweetener and it was still far too sweet for me. Going to chuck the mix and start over with a 1/4 cup for the whole batch.

    • Karen LowCarbOneDay says

      Sorry to hear that :( I adjusted the recipe. If the next one is too sweet you could always add more chia, flax, and coconut instead of throwing out the whole batch.

  7. Adrienne says

    I may be reading it wrong but I don’t see how it comes to 5 servings. The dry ingredients add up to only about 2 cups total. But you say that a serving is 1/2 cup plus 2 tbsp plus the hot water which is almost 3 cups. Do you mean it’s 5 servings when it’s all been cooked together and you scoop out 1/2 cup plus 2 tbsp afterimage combined with the water and coconut milk?

  8. Kristine says

    I never sweeten porridge (or oatmeal as you US folk call it!) Is this something you could have without any sweetener??

  9. Jennifer says

    I have been using this for “overnight oats” and it is fantastic. I use a little kefir, a couple of tablespoons of the cereal, a few blue berries and a squeeze of sweetener. I mix it all in a small glass jar and eat it cold at work, YUM!

  10. Brooke says

    I am very new to cooking and eating a paleo diet, but would love to try this! Just one issue…What could I substitute for the flax seed? I am HIGHLY allergic :(

    • Karen LowCarbOneDay says

      I’m not sure since I don’t count calories. and are great sites for figuring out nutritional info.

  11. Geri says

    Can you use regular ground flax seed instead of golden? I have a lot of regular and don’t want to have to buy golden if I don’t have to.

  12. Maggie says

    I just came across your recipe and love the sound of it. I’m wondering if you think it would be suitable to use as a ‘refrigerator oatmeal’ breakfast. I had been absolutely hooked on the chocolate banana version until deciding to go paleo for my healthful healing….I’m doing a Whole30 now. The refrigerator version is found at if you wanted to take a look at it.

    • Karen LowCarbOneDay says

      I have a refrigerator version in my breakfast ebook….it just uses chia seeds. I think everything put the coconut would work overnight…the coconut might get a little too soggy.

    • Karen LowCarbOneDay says

      I’m sorry I only track carbs. and are good for tracking all values.

  13. Veronica says

    Karen, just tried this. Amazing! Thank you. My new low carb breakfast favorite. Can’t wait to try some of your other recipes.

  14. Kay N. says

    I love love love this breakfast cereal. However, I use 1/4 cup of the “mix” in a bowl and add 2/3 cup of hot water. After it sets awhile, I add whipping cream and sugar free syrup….then heat in the microwave for 2 minutes (because the SF syrup and cream cool the cereal). Sometimes I add cream and Splenda/Brown sugar. This recipe has made me a Chia seed lover!!!!

  15. says

    This is just yummy. First time I made it, it was a little thick so I added more water…then some blueberries. Wow..that did it. My first time in 68 years being off grains so I miss my oatmeal. Thank you so much for your inspiration!

  16. Cindy says

    This was so good! I added some walnuts and 1/2 a chopped apple to make it “fancy”. Great recipe! I’m a happy, happy, girl!

  17. Alice Prier says

    Am dying to try this, but the amounts are still very confusing:
    ½ cup + 2 Tbsp CUP golden flax meal
    ½ cup + 2 Tbsp CUP finely shredded unsweetened coconut
    I’m guessing just delete the CUP measurement ??

  18. Kay N. says

    This is a wonderful recipe….I’ve been making it ever since I first saw the recipe. However, I did find that the recommended amount for a bowl was too much for me. I use 1/4 cup of the dry “cereal” mix and 2/3 cup of hot water. Let set til it thickens. Then I add SF syrup and HWC and heat another 2 minutes to warm the cream and syrup. Enjoy!!!.

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