Low FODMAP Protein Noatmeal (Keto, Paleo) - casa de sante

This low FODMAP, keto & paleo oat-free porridge is a hearty warm breakfast that can be made on the stovetop or in the microwave for a healthy, quick breakfast that only has 5g net carbs per serving.

  • Prep Time 1 minute
  • Cook Time 4 minutes
  • Total Time 5 minutes
  • Servings 1 serving
  • Calories 489 kcal


  • 1/2 cup water or low FODMAP milk 
  • 2 tablespoons hemp hearts
  • 2 tablespoons almond flour
  • 2 tablespoons unsweetened shredded coconut
  • 1 tablespoon golden flaxseed meal
  • 1 tablespoon chia seeds
  • 1 tablespoon Casa de Sante low FODMAP certified protein powder
  • 1 pinch salt
  • 1/2 teaspoon pure vanilla extract


To make our low FODMAP Keto Noatmeal, follow these steps:

Stovetop Method:

  1. Add all ingredients except the vanilla to a small saucepan over low heat.
  2. Cook until thickened, stirring constantly, about 3 to 5 minutes; stir in the vanilla. Serve warm.

Microwave Method:

  1. Add all ingredients except the vanilla to a large bowl 
  2. Microwave on high until thickened, about 2 minutes, then stir in the vanilla.
  3. Serve warm.


Net Carbs: 5g per serving

Instead of water you can use low FODMAP milk for a creamier texture.


  • Granola: Top with low FODMAP granola
  • More protein: add a tablespoon of low FODMAP protein powder
  • Maple Walnut: Top with 1 teaspoon maple syrup and 1 tablespoon chopped walnuts.
  • Blueberry Pie: Add 1/4 teaspoon ground cinnamon; stir in 1/3 cup blueberries (fresh or frozen) right before serving.
  • Cinnamon Brown Sugar: Add 1/2 teaspoon ground cinnamon; top with 1 pat grass-fed butter and 1/2 teaspoon coconut sugar.
  • Pina Colada: Top with 1/3 cup cubed fresh pineapple and 1 tablespoon unsweetened shredded coconut.
  • Almond Joy: Top with 1 tablespoon chocolate chips, 1 tablespoon chopped toasted almonds, and 1 tablespoon unsweetened shredded coconut.


For more amazing Keto low FODMAP recipes, click here.

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We hope you enjoyed another low FODMAP keto recipe from Casa de Sante— Low FODMAP Keto Noatmeal!

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