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My Vanilla Berry Keto Oatmeal Recipe [High Protein, Low Sugar]

I'm officially the *smoothie queen*, but even I occasionally take a pause on my usual smoothie routine when the weather starts to get a bit chilly.

When I was a kid, my mom used to try and serve me oatmeal. Even then, I remember feeling super sluggish and really hungry within an hour or so after eating it.

Now being a Nutritionist, I know that oatmeal is no where near as satiating as other break-fast options, which ensures that you'll be hungry faster and crave something to eat sooner.(1)

From a weight loss perspective, traditional oatmeal isn't a great option either.

One cup of cooked oatmeal has around 24 grams of insulin spiking starch. Not to mention, traditional oatmeal is usually topped with honey or maple syrup as well as fruit. Even with just a one tablespoon drizzle of honey, this comes out to an additional 18 grams of added sugar. All of these starches and sugars combined can have a huge impact on the storing hormone insulin and keep the body out of fat burning mode.

With all of this in mind, I've developed a grain-free, low sugar "oatmeal" option that helps to provide a stable energy source (no energy crashes, here!) while being supportive of weight loss and wellness goals. This recipe contains high quality complete protein to prevent hunger and is naturally low in sugar to help minimize insulin spikes. And it tastes INCREDIBLE.

Say hello to your new favorite fall recipe. Scroll down for the details!

Psst - unsure where to find high quality sources of almond flour, nuts and seeds? I share my favorite brands and where to find them with THIS blog post.

Vanilla Berry "Oatmeal"

Serves 1


  • 1 scoop Autumn's Vanilla Protein Powder

  • 1 Tbsp. flax seeds

  • 1 Tbsp. chia seeds

  • 1 Tbsp. almond flour

  • 1 Tbsp. hemp seeds

  • 1/2 tsp. vanilla extract

  • 1/2 cup unsweetened coconut or almond milk

  • Pinch of salt

  • 1/2 cup greek yogurt (OR double protein powder + 1/2 cup unsweetened plant-based yogurt)


  • 1/4 cup frozen blueberries

  • 1 tsp. coconut oil or ghee

  • 1 Tbsp. chopped almonds

  1. Combine all base ingredients, except for greek yogurt (if using) in a pan over medium heat. Allow to cook for 2-4 minutes or until the liquid has been absorbed by the seeds, stirring occasionally. Remove from heat and stir in the greek yogurt (if using).

  2. In a small pan over medium low heat, add the coconut oil/ghee and frozen blueberries. Allow to simmer until the blueberries are warmed through and releasing juices.

  3. Top your "oatmeal" with the cooked blueberries and chopped almonds.

Head over HERE to grab Autumn's Protein Powder today!!

❤️ Autumn

Autumn Elle Nutrition

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

11,693 views1 comment

1 comentário

Josh Sweeney
Josh Sweeney
21 de out. de 2022

Hey autumn i was wondering if you could tell me why I had crazy cramps after having your vanilla oatmeal and a smoothie together did I just overload my gut and should I just eat slower or spread my meals out a bit more to allow for digestion and absorption? Cheers

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