It’s kinda like oatmeal – but no oats! Oatmeal itself isn’t necessarily a bad thing but depending on the type of oats you use and your own health status, oatmeal might not be the best choice for you, at least not everyday. 

Or, if you are adopting a grain-free way of eating (which can be beneficial for your gut health and therefore many other aspects of your health), a bowl of “n’oatmeal” can help to satisfy those cravings for something warm and comforting without hitting your blood stream as quickly and spiking insulin (which tells your body to store energy). 

 My N’Oatmeal recipe is really simple and you can dress it up as much or as little as you like! Chia and Hemp seeds are the foundational ingredients because of they each pack a big punch of nutrition in their tiny little packages. 

Chia Seeds:

  • pack a big punch of fiber – almost all of the carbohydrates in chia seeds come in the form of fiber which helps to slow absorption, and therefore have less of an effect on blood sugar. Fiber also helps to ensure healthy gut function.
  • provide a healthy plant source of omega-3 fatty acids (not as easily absorbed as animal sources of omega-3s but still a great addition to your diet.
  • includes a modest amount of protein
  • contains magnesium, manganese, phosphorus, and calcium (as well as some other nutrients)

Hemp Seeds (also called Hemp Hearts):

  • low in carbohydrates but what they have is mostly fiber
  • provide an ideal ratio of omega-6 to omega-3 fatty acids. This is important to promote your body’s ability to fight inflammation.
  • provides a bit of the fatty acid GLA which is also important for anti-inflammation and has been shown to reduce menopause symptoms 
  • great source of plant-based protein. 
  • good source of minerals like phosphorus, magnesium, zinc, potassium, and manganese

Low Carb N’Oatmeal

serves 1


  • 1 Tbsp chia seeds
  • 2 tbsp hemp seeds
  • 1/2 cup full fat coconut milk (I like this brand) OR 1/4 coconut milk and 1/4 cup water
  • 1/4 tsp cinnamon
  • 1/8 tsp fresh nutmeg
  • additional water to thin it out if it’s too thick
  • optional add-ins: ghee or butter, coconut butter, natural nut butters, chopped nuts, fresh or frozen berries, few drops liquid stevia, collagen peptides, and/or other spices!

Directions: Chia seeds need a little time to soak up the liquid that they’re in so if you can combine the ingredients the night before all you’ll have to do is heat it up in the morning. Or, just combine them in the morning 20 minutes or so before you are going to cook it to allow some soaking time. Either way, mix all the ingredients in a small saucepan over medium heat. When it starts to simmer, turn it down to low and allow it to simmer until it has thickened up. If you soaked everything overnight you won’t need to cook it very long but it will probably be pretty thick and you’ll likely need to add more water or coconut milk. 

Add in any of the optional toppings and enjoy!

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