December 13, 2019
  • 10:58 pm Keto Nachos – Pork Rind Nachos
  • 8:58 pm Navratan Korma – Restaurant Style | How to make Navratan Korma | Mix Veg Korma
  • 7:58 pm Boom Boom Meatballs! – Spicy Italian Meatballs – Low Carb Keto Recipe
  • 5:58 pm Easy Classic Beef Stroganoff Recipe – Natasha’s Kitchen
  • 4:58 pm These Funny Low Cost Cosplay Dresses Will make your day – The Top Infos
Low Carb Oatmeal! Hot Porridge & Overnight Oats Keto Breakfast Recipes – Mind Over Munch

Hey Munchers!
My name is Alyssia if you’re new to the
I am so glad to have you here.
One item I hear people who transition to a
low carb lifestyle
struggle with all the time is OATS.
They miss their oats!
Hot and cold,
and today I’m sharing some LOW CARB “oats”
a hot porridge, and an overnight “oats.”
Both of these are from my new Low Carb Meal
Prep Recipes eBook,
so be sure to get these recipes and more there!
And, check out my Keto 101 video if you’re
curious about
how a low carb lifestyle or a ketogenic diet
First let’s check out this hot porridge¬.
For meal prepping purposes, I’m adding coconut
ground flax seeds,
hemp hearts,
sweetener of choice,
and salt to some jars.
Thumbs up for omega-3s in those flax seeds
and hemp hearts!
Add the lids and shake to combine.
Store until you’re ready to use!
To make them, add a cup of almond milk to
a saucepan.
Once bubbly, add the jarred mixture and allow
to cook and thicken,
about 1-2 minutes, stirring occasionally.
Feel free to add in some grass fed butter
or ghee to really make this flavorful.
Once it’s reduced and integrated, add your
desired toppings and enjoy!
You can also make this in the microwave
and I provide the directions for that in the
eBook as well.
This REALLY tastes like hot cereal—it’s
so satisfying and super delicious!
I was really surprised!
If you want more low carb recipes like this,
subscribe and hit the bell so you’ll be
notified of new videos!
You can also check out my Low Carb Breakfast
Lunch & Dinner video
from earlier this month.
For the cold “oats,” I’m meal prepping
by adding hemp hearts,
chia seeds,
sweetener of choice,
and a pinch of salt to a jar.
I mix that together and store until I’m
ready to make.
The night before I want the “oats,” I
add in coconut milk and mix to combine.
Cover, and refrigerate until morning.
Stir it up, you can add more milk if you want
to adjust the texture,
and feel free to add toppings!
I like sliced berries, almonds and pumpkin
This cold cereal is mushy just like regular
overnight oats,
and you’re in control of the flavors with
your added ingredients.
If you’re missing your oats on a low carb
lifestyle, you’ve got to consider these
They’ll be sure to satisfy and give you
some new low carb recipes
that you can get excited to add to your collection.
Are you a hot oats or a cold oats fan?
What low carb breakfasts are your favorite?
Comment below and let me know!
For even MORE low carb recipes that are meal-preppable,
you’ve got to check out my new Low Carb
Meal Prep Recipes eBook.
It’s got recipes for 10 breakfasts, including
these I shared today,
10 on-the-go lunches, 10 dinners, and 5 snacks
that are ALL low carb and designed for meal
You can find it at,
along with my OTHER new eBook, it’s a Vegetarian
Meal Prep Recipes!
You can get 10% of either of these eBooks
or any package of your choice
this month only, using the code “KICKSTART”
at checkout.
Happy almost weekend!
We’ve got another very special episode for
you coming on Monday,
the FINAL episode of our January series—I cannot believe it!
I hope you’re having a happy and healthy
start to 2018.
Thank you so much for joining us through this
month and for your constant support.
You guys are the most AMAZING community and
you inspire me every day.
I’ll see you on Monday, and remember, it’s
all a matter of Mind Over Munch.

Randall Smitham



  1. Kelly G. Posted on January 26, 2018 at 11:59 am

    Any chance you could put the carb count for each recipe? That would be really helpful! Thank you 🙂

  2. Dale Stanley Posted on January 26, 2018 at 12:52 pm

    Almond milk is expensive, and tastes like skimmed milk because of its water content. Why is cows milk, which contains so many essential nutrients and vitamins, frowned upon so much?

  3. Evelyn Hughes Posted on January 26, 2018 at 1:06 pm

    What happened to all your what I eat in a day videos? Is there a specific reason you decided to remove them from your channel they were really fun to watch.

  4. Maritzel Posted on January 26, 2018 at 3:38 pm

    here i am eating regular oats thinking is enough be healthy and now this… wow people is getting extra by the day…
    P.s im not hating i just think its ridiculous that someone doesnt eat oats

  5. Jessica Melissa Posted on January 26, 2018 at 5:20 pm

    Where do you get those glass containers with the first oats you showed?

  6. Food Fooder Posted on January 26, 2018 at 6:12 pm

    Does the porridge one kind of taste like Cream of Wheat? I haven't had it in years and am missing it 😣

  7. kahlea 20 Posted on January 26, 2018 at 7:37 pm

    Nice! I’ve also seen low carb “oat” recipes using cauliflower rice + ground flax!

  8. ciic84 Posted on January 26, 2018 at 9:03 pm

    hello, I would like to know what is ghee

  9. joy novack Posted on January 26, 2018 at 9:50 pm

    Hot oats!!! Love your video and thanks for sharing ♥️

  10. John Obb Posted on January 26, 2018 at 11:07 pm

    I miss the skits at the beginning of the videos!!

  11. Jay Zuco Posted on January 26, 2018 at 11:49 pm

    Love your recipes!!! Can't wait to try this.

  12. The Impossibly Holistic Girl Posted on January 27, 2018 at 1:08 am

    As a HCLF lover I am never gonna give up my beloved oats😱😻 but still those "oats" do look amazing! Great work, Alyssia, as always! 😊❤

  13. djpersnikity Posted on January 27, 2018 at 1:33 am

    Where would I find the macros or calorie counts for the meals you post? They look healthy and delicious but without the nutritional information it makes it hard to jigsaw these into my daily meal plans. Thanks!

  14. Sarah Mowitz Posted on January 27, 2018 at 1:52 am

    I seriously wait for your videos every week- they're my favorites!! Another awesome one!

  15. Ann Francis Posted on January 27, 2018 at 2:28 am

    I love both hot and cold oats. I like nuts for my toppings: sunflower seeds, pumpkin seeds, even Cocoa nibs 😛

  16. Teresa Diehl Posted on January 27, 2018 at 3:14 am

    have you used chia instead of the hemp in the porridge? Wonder if it will work the same?

  17. Stephanie Treasure Posted on January 27, 2018 at 6:20 am

    Can you substitute oats for the coconut flour in the hot porridge? Also, what can you substitute for the butter to make it vegan?

  18. Stephanie Treasure Posted on January 27, 2018 at 6:22 am

    Would crushed ripe bananas work for a sweetener to make it refined sugar free?

  19. GraceAnne Casto Posted on January 27, 2018 at 10:09 am

    I made this just now and it wouldn't thicken, even after cooking for 5 minutes. The only thing I can think that might have affected it was that my flaxseeds are more of a rough grind than fine. Do you have any ideas? I'd love to make this again with better results!

  20. lbolden Posted on January 27, 2018 at 9:13 pm

    I love my oats hot and cold anytime any day.

  21. Brwnbty 81 Posted on January 28, 2018 at 3:39 am

    What's wrong with oatmeal?

  22. Sara1227 Posted on January 28, 2018 at 6:33 am

    What if I am a warm oats fan? 😂

  23. Dare Jones Posted on January 28, 2018 at 3:29 pm

    If you can't find coconut flour, what else can be substituted??

  24. ورده ورده البنفسج Posted on January 28, 2018 at 6:26 pm

    احد يترجملي بلعربي 😭😭😭

  25. Mila2858 Posted on January 28, 2018 at 6:56 pm

    Do you have a video on Starbucks drinks? Looking for a drink that doesn't taste horrible, provides me with caffeine, but also does away with too much added sugar.

  26. logan wolf Posted on January 28, 2018 at 7:28 pm

    Now I won't be able to miss my oats after being suggested with your awesome tips and sweet voice😁😁

  27. Gabriela Cabral Posted on January 29, 2018 at 3:19 am

    Allysia could you please inform the amount of calories are on the overnight oats?!

  28. hadmyfill Posted on January 29, 2018 at 8:12 pm

    What would be the process for the ‘hot’ ‘oatmeal’ if I wanted to microwave it?

  29. Katie Wonders Posted on January 29, 2018 at 9:42 pm

    I like hot and cold and have been doing low carb for awhile…these are both great recipes…I'm not a vegan and will often stir in a few eggs to this hot recipe to pump up the protein and fat. The heat of the cereal cooks the eggs and it becomes super creamy and silky…

  30. NODI RAHMAN Posted on January 30, 2018 at 5:14 am

    I'm a cold oats fan 100% 😂 but in chilly weather I do like it warm. Could you make a budget friendly low-carb recipes videos? I'm loving your low carb series, however, a lot of these ingredients aren't affordable for most.

  31. ChirpyChirpyCrafts Posted on January 30, 2018 at 11:04 pm

    You should make some healthy Girl Scout cookies like samosas!!!

  32. benny reyes Posted on January 31, 2018 at 3:39 am

    I love everything about your videos! So intriguing to watch. I’m a diabetic and was wondering if you could point out some great videos you have created that are diabetic friendly. Or I’d love to watch a whole video on the topic. Thank you for all that you do. <3

  33. junipa Posted on January 31, 2018 at 3:49 am

    Just ordered the low carb Ebook. What do I have to do now? Sorry, never ordered a book like this before.

  34. Ellen Weeks Posted on February 1, 2018 at 1:18 pm

    I just made the hot porridge yesterday. It tasted awesome and I loved it!! The video says 1 cup of almond milk and recipe in description says 2 cups almond milk. I used 1/2 cup coconut flour and following ingredient amounts in description recipe in one recipe for the morning. I had to add way more than 1 cup of almond milk to make it thin like the video. Is it supposed to be 1/2 of coconut flour divided by 4? For 4 servings?

  35. MiraEllaBeauty Posted on February 2, 2018 at 4:33 am

    What are the macros on these…

  36. Rosanne Coffman Posted on February 8, 2018 at 6:39 pm

    I love your recipes and meal plans EXCEPT for the porridge. Very gooey and yucky.

  37. reeree282006 Posted on February 15, 2018 at 2:23 am

    Has anybody tried these? Are they good?

  38. reeree282006 Posted on February 19, 2018 at 3:31 pm

    My dry ingredients barely fit in the jars. Also, this recipe makes enough oatmeal in each jar for 4 people, it makes A LOT. I couldn't eat very much of it and it has ALOT of carbs, didn't realize that before I made it. Myfitnesspal says 28.6 Net carbs per jar! Is the recipe suppose to be devided by 4 and put into 4 jars or is the recipe for each jar? If the recipe is suppose to be decided by 4 can we please get a recipe for just one jar?

  39. Ezraela-Bat Israel Posted on February 20, 2018 at 11:33 pm

    So,.. I have everything besides the hemp hearts.. if I omit the hemp hearts would the recipe be ruined?

  40. Gum Arabic USA Posted on February 25, 2018 at 4:38 am

    Do you take care of your Probiotics?

  41. Rachel Ballesteros Posted on March 18, 2018 at 5:03 am

    I love hot oats with banana, berries, almonds and sunflower seeds 🍌🍓🌻

  42. Grace Cruz Posted on March 20, 2018 at 3:47 am

    Where are the macros

  43. Mags Lani Posted on March 23, 2018 at 2:03 am

    Would it work with almond milk?

  44. Xpouii - Posted on March 23, 2018 at 7:20 pm

    I actually hate oats but love cream of wheat and these recipes look like a decent replacement for that! I’m so glad I watched this video.

  45. Brighteyes Valentin Posted on April 8, 2018 at 6:28 pm

    Thanks, Alyssa I made the Porridge and it was delicious. I prepped for this week as well. You're a life saver. This is day three on Keto and I am gluten free as well due to health issues. I can't wait to add chocolate and strawberries to my overnight lolz thanks again. You're a lifesaver. I have actually sent friends over to your channel whose kids have celiac, your bento boxes are great you and Domestic Geek are amazing

  46. Johnny4ME2U Posted on May 9, 2018 at 6:28 am

    I have to try these 🙂

  47. The Shady Brunch Posted on May 10, 2018 at 7:23 pm

    What are the calories for the cold overnight oats kind. I’m diabetic and want to try this overnight oats recipe but also need to be careful of my calories as well.

  48. Pascale Devalet Posted on May 14, 2018 at 6:58 am

    For the hot porridge. Is the ingredient in the description box for one serving???

  49. threefatty acids Posted on June 1, 2018 at 11:12 pm

    Mind over munch better than tasty's bc of the simple explanation and tips. I Sub.

  50. Jackie Sorbilli Posted on June 25, 2018 at 3:14 am

    hi i love you

  51. MochaDiva Posted on July 6, 2018 at 12:43 am

    Low carb is not effective for my body. Low fat high protein works better

  52. Ellie L Posted on July 15, 2018 at 6:14 pm

    Don't Chia seeds contain quite a bit of carbohydrate?

  53. N Sykes Posted on July 17, 2018 at 5:38 pm

    Thank you! I love these recipes! Now I can enjoy the feeling I’m eating oatmeal on Keto with these Noats 😁 (carb craving sorted!)

  54. momof2 Posted on July 18, 2018 at 7:00 pm

    I'm sure it tastes good, and is very nutritious, but the fake title is just wrong

  55. KellyJelly9976 Posted on July 24, 2018 at 7:49 am

    I am an oats fan and I was so glad to see this video! 🙂 TFS

  56. c w Posted on July 30, 2018 at 1:10 am

    Omg this is a blessing. I usually eat oatmeal everyday for breakfast but I recently started carb cycling so on my low/no carb days I was having to eat eggs instead which I just can't stand to do more than one day in a row. Thank you!!!

  57. StacyAnnCan Posted on August 1, 2018 at 4:59 pm

    Just tried hemp hearts and I’m happy with them. I can’t wait to try the hot “oats”!!

  58. RaAja Posted on August 14, 2018 at 5:59 am

    Can almond flour substitute coconut flour?

  59. Jennifer Ross Posted on August 14, 2018 at 7:11 pm

    Too hard just to replace oats. I would have to run all over town, spend more money, and I do not drive. All I want to do is replace oats (CARBS) I guess that is too hard for people to do. Oh well.

  60. Rasha Mohamed Posted on August 26, 2018 at 5:22 pm

    wood thanks a lot

  61. Paula Paz Posted on August 30, 2018 at 6:09 pm

    Can we do almond flour?

  62. Queenie Rani Posted on September 3, 2018 at 6:11 am

    Oatmeal is still high carb

  63. Jennifer Danquah Posted on September 11, 2018 at 7:27 pm

    Mind over munch what can I use instead of hemp hearts please ?
    Ground flaxseeds are already in the recipe can I just add more and if so how much more ? Thankyou

  64. Chika Chukwuemeka Posted on September 13, 2018 at 5:54 am

    Hi, do you have keto diet meal for breastfeeding moms? Thanks

  65. Justin r Posted on September 16, 2018 at 10:44 am

    I'm a cold oats but oats irritate my stomach

  66. Esmeralda Moreno Posted on September 25, 2018 at 12:01 am

    For the hot porridge the amounts are per individual like 1/2 cup of coconut flour 1/3 ground flaxseed it’s all for one serving

  67. henrietta henson Posted on October 5, 2018 at 8:26 pm

    Thats not oats oh no all that coconut almond flour stuff !!!!i want proper oats .organic rolled oats there is no sustitute ..

  68. ajdecj3 Posted on October 11, 2018 at 3:41 am

    Just made the hot oats
    Im so sorry. I really hate to do this but the hot oats were not my favorite at all
    That coconut flour texture really didnt do it for me
    I know that component must be soaking up the milk but its not worth it.

  69. Shuffling Fate Posted on October 13, 2018 at 12:45 am

    try this recipe tonight with a 1/2 scoop of protein powder 🙂 Hope its good!

  70. Amber S Posted on October 21, 2018 at 9:50 pm

    This looks good! 🙂

  71. Gary E Mullen Posted on October 25, 2018 at 1:59 pm

    Hey muncher haha haha

  72. plantcrazed101 Posted on November 4, 2018 at 7:59 pm

    PLEEEEEASE DO A VIDEO ON HOW TO MAKE GRANOLA SOFT BARS WITH PRESOAKED OATMEAL!!! Hopefully that don’t need refrigeration after. I love you and your videos 🙂 thank you thank you!

  73. plantcrazed101 Posted on November 4, 2018 at 8:00 pm

    Low carb and /or low sugar granola bar also great!

  74. Milecia L Posted on December 2, 2018 at 4:15 pm

    For the hot porridge is the whole recipe divided into 4 servings. Or is it 1/2 cup of coconut flour to each jar because that's a lot of carbs. Thinks

  75. brynnus Posted on December 5, 2018 at 11:06 pm

    Interesting porridges. But without oats it's not oatmeal , it's a non-oatmeal porridge.

  76. Jorge Fruit Posted on December 29, 2018 at 11:51 am

    Awesome!! Could the hot porridge be made “raw” by adding less milk maybe?

  77. Misty Thompson Posted on January 14, 2019 at 12:44 am

    Yes all the keto

  78. hello991122 Posted on January 31, 2019 at 7:10 pm

    I need to find out what hemp hearts are.
    But would you cook the mixture in water? I don't like almond 'milk'.

  79. Synorix Posted on February 12, 2019 at 8:57 am

    Thank you so much!!!!

  80. Karmen&Dylan Guzmán Posted on February 12, 2019 at 9:12 pm

    Wow this is super awesome 👏🏻 recipe 👌🏻

  81. Annette Steenson Posted on February 13, 2019 at 6:36 pm

    I’m soooo missing my oats! I can’t wait to get these hot oats into my diet 🥰

  82. Wendy Lewis Posted on February 18, 2019 at 4:32 am

    Awesome recipe – very clever.
    Thank you!

  83. Musica Flowerchild Posted on February 26, 2019 at 3:41 am


  84. Chelsea Cook Posted on March 3, 2019 at 4:38 pm

    What are the macros for the keto overnight oats?

  85. Rachel McKitterick Posted on March 4, 2019 at 1:28 am

    Butter!! Nooooooo!

  86. nakea simone Posted on March 4, 2019 at 10:00 pm

    Yeah still not the same as oats though😒 thanks for sharing

  87. TheFinemocha Posted on March 6, 2019 at 3:11 am

    another option is mashed cauliflower, it reminds me of breakfast grits

  88. Geenidee8910 Posted on March 6, 2019 at 11:46 pm

    Just tried it. Delicious. First Keto Noatmeal that tastes so good. Thank you

  89. Bridgeofsighs27 A Posted on March 21, 2019 at 2:32 am

    What ratio do we use for sweetener for overnight oats?

  90. Joanne Lim Posted on April 1, 2019 at 11:09 am

    Wondering if i could make the hot porridge savory..🤔

  91. Joyce Elmer Posted on April 7, 2019 at 12:42 am

    Thanks! Really been missing oatmeal. Definitely will try this!

  92. Black Vegan Roxy Posted on April 12, 2019 at 2:46 pm

    Can someone please tell me if you substitute with Almond flour how much would you use??

  93. Namrata Singh Posted on April 21, 2019 at 9:02 am

    I added ghee to it , amazingggggggg😘😘😘😘

  94. Luciene Pereira Posted on May 5, 2019 at 12:55 pm

    Did anybody make them? I've being trying different recipes but so far none was nice. Never tried hemp hearts. If you made them, would u do it again?

  95. Rachel Soto Posted on May 15, 2019 at 11:55 pm

    Can we use these same ingredients to make a drinkable “oatmeal”

  96. Glammom 137 Posted on June 11, 2019 at 6:02 pm

    Both!😋 Depends on the weather… And what I have on hand

  97. Greg Peoples Posted on July 9, 2019 at 12:52 pm

    Wow awesome, what a great option. Thanks

  98. Gal Ned Posted on July 19, 2019 at 7:19 pm

    Lol 😂 she maid overnight oats without using actual oat meal , that’s crazy 😜