I’ve been working on a series of oatmeal recipes, and this high-protein keto oatmeal is where it all started. It’s my base recipe — simple, creamy, and so close to real oatmeal that you won’t miss the oats one bit.

What I love about it is that it’s completely dairy-free, egg-free, and can be made nut-free, so just about anyone can enjoy it. And unlike some keto porridges that turn out gloopy or grainy, this one has the perfect texture — thick, smooth, and really satisfying.

It’s also quick to make and keeps me full for hours, which makes it perfect for busy mornings. I usually top mine with a drizzle of allulose syrup (the chocolate and pancake syrups are my go-tos), a few fresh berries, and sometimes even a little dark chocolate. Pure comfort in a bowl.

Why You’ll Love This Recipe

  • High in protein – Keeps you full and energized for hours.
  • Perfect texture – Creamy and hearty, just like real oatmeal!
  • Allergy-friendly – Naturally nut-free, dairy-free, and egg-free.
  • Quick & easy – Ready in minutes with simple pantry ingredients.
  • Great for meal prep – Mix dry ingredients ahead for grab-and-go convenience.
  • Customizable – Add berries, chocolate chips, or sugar-free syrup to suit your taste.

Ingredients and Swaps

  • Shredded coconut – Toasted briefly for flavor and sweetness. If you’re not nut-free, you can also sprinkle toasted almond or coconut flakes on top just before serving for extra crunch.
  • Coconut flour – Helps thicken and gives a creamy consistency.
  • Chia seeds – Add natural thickness and fiber.
  • Hemp seeds – Provide protein, magnesium and healthy fats.
  • Flax meal – Adds a hearty texture and extra fiber.
  • Collagen powder – Boosts protein without changing flavor. I like Perfect Keto or Equip (20% off Perfect Keto here | 20% off Equip here). Unflavored is best. If you use flavcored options, go easy on any sweetener topping.
  • Cinnamon – Adds warmth and flavor; adjust to taste.
  • Almond milk – Use unsweetened almond milk to keep carbs low. Any unsweetened nut or seed milk will work — I love House of Macadamias nut milk (15% off here). For nut-free, simply use seed milk or light coconut milk.
  • Optional toppings – Drizzle with RxSugar allulose syrup (20% off here), add fresh berries, more cinnamon, or a few dark chocolate chips.

Can I use dairy milk?

No — even full-fat milk is too high in carbs to keep this recipe keto-friendly. If you’d like to use dairy, mix 2 tablespoons of heavy cream with enough water to make 3/4 cup (180 ml). This gives you the creamy texture without the extra carbs.

Can I make this ahead for meal prep?

Absolutely. Mix the dry ingredients in bulk (8× the recipe is a good amount). Store in a jar and scoop out 1/2 cup per serving. Just add hot milk of choice, stir, and your oatmeal is ready in minutes. The dry mixture can be kept at room temperature for up to a month.

What can I use instead of collagen?

Collagen adds protein without changing the flavor. If you don’t have any, just skip it — the oatmeal will still work. For extra protein, you can stir in a scoop of whey, egg white, or plant-based protein powder (adjust liquid as needed).

Is this keto oatmeal low FODMAP?

Not as written, since it uses coconut flour which can be high FODMAP in larger amounts. Shredded coconut can be high FODMAP in larger amounts, but 2 tbsp is within the low FODMAP serving size. To make this recipe more suitable for a low FODMAP diet, swap the coconut flour with additional flax meal or chia seeds. You’ll still get a thick, creamy texture without the FODMAP load.

Tips for Best Results

  • Toast the coconut – Just 1–2 minutes in a dry pan makes a big difference in flavor.
  • Stir often – Hemp, flax, and chia thicken quickly; stirring prevents clumps.
  • Adjust thickness – Add more milk if you prefer a looser, porridge-style texture.
  • Add crunch last – If using almond or coconut flakes, sprinkle them on right before serving so they stay crisp. Same applies to chocolate chips (dark or sugar-free milk/white).
  • Meal prep smart – Mix the dry ingredients ahead (x8 works well) and scoop out 1/2 cup per serving. Add hot milk, stir, and it’s ready in minutes.

Storage Tips

This high-protein keto oatmeal is best enjoyed fresh, but you can also make it ahead. Store it in a sealed container in the fridge for up to 1 day. Reheat gently on the stovetop or in the microwave, adding a splash of nut or seed milk if it gets too thick.

You can also enjoy it cold straight from the fridge. For toppings like allulose syrup, berries, or chocolate chips, add them just before serving so they stay fresh and crunchy.

If you’d like to prep ahead, mix the dry ingredients and store them at room temperature for up to a month — then simply measure out 1/2 cup per serving and add hot milk of choice whenever you’re ready to make it.

Recipes You Will Love

Love this high-protein oatmeal? Try more of my favorite low-carb porridges and creamy breakfast bowls!

Preparation time

Hands-on:    15 minutes
Overall:     15 minutes

Nutritional values (per serving)

Total Carbs 17.3 grams
Fiber 13.1 grams
Net Carbs 4.2 grams
Protein 28.2 grams
Fat 23 grams
of which Saturated 4.4 grams
Energy 382 kcal
Magnesium 184 mg (46% RDA)
Potassium 611 mg (31% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (34%), fat (61%)

Ingredients (makes 1 serving)

Instructions

  1. Measure out all of the dry ingredients so they’re ready to go.
  2. Place the shredded coconut in a dry saucepan and toast over medium heat for 1–2 minutes, stirring often, until lightly golden and fragrant. Watch closely, as coconut can burn quickly.
  3. Add the remaining dry ingredients and pour in the almond milk (or cream + water mixture for a dairy option — see tips).
  4. Stir well to combine. Cook for 2–4 minutes over medium heat, stirring frequently, until the mixture thickens into a porridge-like consistency.
  5. Remove from the heat and transfer to a serving bowl. Add any toppings you like — allulose syrup, fresh berries, a sprinkle of cinnamon, or dark chocolate chips.
  6. Enjoy hot, or refrigerate for up to 1 day. Reheat gently with a splash of milk if it thickens too much, or enjoy cold.


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High-Protein Keto Oatmeal

Table of Contents

If you’ve ever been caught out hungry with nothing keto-friendly on hand, you know how quickly things can go sideways. Grab & go snacks aren’t just a nice-to-have — they’re the difference between staying on track and giving in to whatever’s convenient.

Eight years ago, I shared a simple snack list on Pinterest. It was shared as part of this post about doing keto while you travel. It wasn’t branded, it wasn’t even vertical — but somehow it became one of my most saved pins ever. So I finally gave it the update it deserved.

I created a new, more comprehensive version of the graphic (you’ll find it below), and this time I’m including extra tips and context. These are the snack ideas I rely on most — especially now, with toddlers, work deadlines, and a focus on high-protein keto that keeps me full without needing full meals.

Whether you’re packing a lunchbox, heading out for the day, or just need something ready in the fridge, these are easy, real-food options that don’t rely on bars or products full of mystery ingredients.

Do You Even Need Snacks on Keto?

I’ll be honest — I rarely snack.

If you’re eating a well-balanced, high-protein keto diet, chances are you won’t need to snack in the traditional sense (mini meals between meals). But when I talk about “snacks,” I really mean convenient food — things I can grab when I’m too busy to cook, out of the house all day, or need something portable for travel.

That’s the kind of snack list this is. These are not “just a little something” to nibble on — they’re real, satisfying foods that can fill a gap, help you meet your protein goals, or act as a light meal when life doesn’t go to plan.

Fridge-Friendly Snacks

  • Boiled eggs - Simple, filling, and portable. Add a pinch of salt or pair with mayo or avocado for extra satiety.

  • Cheese cubes or sticks - Hard cheeses like cheddar, mozzarella or gouda are great on the go and don’t need refrigeration for a few hours. Look for moderate to full-fat, high-protein options with no added starches or fillers.

  • Smoked slices or salmon rolls - Wrap cream cheese or cucumber in smoked salmon for a quick protein-fat combo. Best eaten the same day unless vacuum-packed. Here's a recipe you might like: Keto Sushi Smoked Salmon Roll-Ups.

  • Cold meats or roll-ups - Ham, salami, turkey, or prosciutto rolled around cheese or veggies. Best eaten within a day or two. Here are some recipes you might like: Ham & Cheese Horseradish Roll-Ups or Turkey & Veg Roll-Ups.

  • Cheese-stuffed baby peppers - Sweet mini peppers filled with cream cheese or herby cheese spreads. Looks good, tastes better, and works in lunchboxes too. Here's a recipe you might like: Everything Bagel Stuffed Baby Peppers.

  • Guacamole cups - Look for single-serve guac packs — or make your own and store in small jars. Great with veggies or pork rinds. If you want, you can even make your own Guacamole..

  • Vacuum-packed olives - Easy to find and perfect for travel. Choose plain or herbed — avoid ones marinated in sugary dressings. Looking for a flavor boost? Here is a recipe you might like: Mediterranean Marinated Olives.

  • Avocado halves - Leave the pit in, squeeze some lemon or lime over it, and reassemble to stop browning. Add salt and eat with a spoon.

  • Greek yogurt (unsweetened) - Full-fat plain Greek or coconut yogurt with a few nuts or berries makes a satisfying snack. Best if you’re not too sensitive to dairy.

  • Berries (in moderation) - Raspberries, strawberries or blackberries are the lowest in carbs. Good with yogurt, nut butter, or just on their own. Stick to small portions.

Pro tip: For any of these, a small cooler bag and ice pack will keep things fresh for hours.

Shelf-Stable Snacks

  • Low-carb protein bars - If you’re going for bars, check the label carefully. Avoid sucralose, maltitol, and IMOs. Good options include Perfect Keto or bars sweetened with allulose or stevia. Here are the products I recommend:

You can even make your own protein bars! Here are some recipes you might like: Keto Maple Pecan Protein Bars, Chewy Keto Chocolate Chip Granola Bars, Chewy Keto Maple Pecan Granola Bars or Keto Almond Protein Balls.

  • Nuts and seeds - Stick to lower-carb options like macadamias, pecans, walnuts, almonds, hazelnuts, brazil nuts, pili nuts, pepitas and sunflower seeds. Avoid mixes with dried fruit, seed oils or coatings. Go easy on cashews and pistachios — they’re higher in carbs than you’d think. Brazil nuts are a great source of selenium, but 1 to 3 a day is enough. Looking for inspiration? Try these recipes: Chile-Lime Spiced Almonds, Spiced Pecans and Sweet and Savory Roasted Pepitas.
  • Nut butter snack packs - Single-serve almond or macadamia butter sachets are handy when you need fat and energy on the go. Great with celery, dark chocolate, or just a spoon. For extra healthy fats, choose macadamia nut butter. I like House of Macadamias - they create products exclusively from macadamias! Click here for 15% off House of Macadamias.

Guess what? You can even make your own nut butter! Here are recipes you might like: Toasted Coconut Butter, Macadamia Coconut Collagen Butter or Almond & Cashew Butter

  • Canned tuna or salmon - In olive oil or spring water, no fridge needed. Look for BPA-free tins and clean ingredients. A solid protein backup for long trips.

  • Dark chocolate (85% or higher) - A square or two goes a long way. Look for low-carb options with no added sugar. You can also add a tablespoon of peanut or any nut butter for a more satisfying snack.

  • Roasted seaweed snacks - Crispy and salty, with virtually no carbs. Choose plain or sesame — some flavored versions contain sugar or MSG.

  • Pork rinds - Crispy, salty, and zero-carb. Great dipped in guac or used as a chip replacement. Can't find a clean product with no additives? Make your own pork rinds!

  • Dried coconut chips - Stick to unsweetened versions. A good source of fat and fiber, and pairs well with nuts. You can even make flavored coconut chips at home. Here are recipes you might like: Keto Spiced Coconut Chips (sweet) and Tandoori Coconut Chips (savory).

Quick Assembly Snacks

  • Celery + nut butter - Classic combo. Add a sprinkle of salt or cinnamon for flavor. Any nut, seed or peanut butter will work. Keep the nut butter in a small container or pre-filled celery sticks.

  • Mini “bento” snack boxes - Combine a few staples: hard-boiled eggs, cheese, olives, cucumber sticks, and some nuts. Works for adults and kids alike. Here's a recipe you might like: No-Cook Bento Lunchbox.

  • Leftover meat slices - Chicken thighs, roast beef, or steak — sliced and ready to eat cold. Wrap in parchment or pack in lunch boxes.

  • Keto crackers + cheese or dip - If you bake your own or use a clean brand, crackers with guac, pate, or soft cheese can be a great snack that feels more like a meal. Here are recipes you might like: Crispy Multiseed Keto Crackers (our much loved cracker recipe), served with Blue Cheese Dip (yes, you can even make crackers our of pepperoni slices!), Muhammara Dip or Avocado & Basil Dip.

Pro tip: Keep small leak-proof containers and ice packs handy if you’re packing anything creamy or perishable.

How to Pack Keto Snacks for Busy Days

If you’re taking snacks on the road, to work, or packing lunchboxes, a bit of planning goes a long way. Here are a few tips I’ve found helpful for keeping things fresh, mess-free, and ready to eat when you need them:

  • Use leak-proof containers for anything soft or runny — like guacamole, dips, or yogurt. Both metal containers or glass containers are great durable option.
  • Keep dry snacks separate to avoid sogginess. Crackers, pork rinds, or nuts store best in small zip bags or snack-size containers.
  • Invest in a small insulated bag like this and a couple of ice packs if you’re packing eggs, cheese, meat, or anything dairy-based.
  • Portion things ahead of time — whether it’s a few meat roll-ups or single-serve nut butter sachets. It saves time and cuts down on packaging.
  • Reusable silicone bags like these or mini jars like these are great for sliced meat, veggie sticks, or olives. Easy to clean and good for the planet too.

If you’re not going to eat something within a few hours, it’s worth thinking about how it will hold up outside the fridge — especially in hot weather.

Final Thoughts

You don’t need fancy products or hours of prep to stay on track. These are the snacks I keep coming back to — real food, quick to pack, and satisfying enough to get me through a busy day without grabbing whatever’s convenient.

Whether you’re traveling, working long hours, or just trying to stay ahead of hunger with kids in tow, having the right options ready makes a big difference.

If you have a favorite grab & go keto snack that’s not on this list, I’d love to know — leave a comment below or tag me if you share it, and I'll add it to the list!

Easy Grab & Go Keto Snacks Infographic

This post was written by Martina Slajerova, creator of the KetoDiet app, author of 10+ keto cookbooks, and recipe developer with over a decade of experience in low-carb nutrition. All recipes and tips shared here have been tested and approved by my family (yes, even the toddlers!).



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Grab & Go Keto Snacks: 25+ Quick, High-Protein Ideas

I couldn’t even settle on a name for this one—somewhere between froyo, sherbet, and granita—but the vibe is simple: easy frozen keto treat. Blend it in minutes and freeze for a creamy, frosty scoop, or stop early and pour it into a glass for a refreshing summer drink. No churn, no gadgets. Keep it dairy-free and vegan by skipping collagen or using plant protein—or make it with Greek yogurt if you prefer dairy. It’s the kind of freezer treat I make when it’s hot and I want something cold without making a project out of it.

Ingredients and Swaps

Here’s what I use and how you can switch it up:

  • Coconut Yogurt: Unsweetened vanilla or plain. If plain, add a little sugar-free vanilla extract or vanilla bean powder.
  • Coconut Milk: Light coconut milk like Aroy-D = creamier; almond milk = lighter but a bit icier. Full-fat canned coconut milk can be used too (higher fat and creamier).
  • Allulose: Syrup keeps it softer; granulated works but can feel slightly grainy. Can be used to taste, especially if using flavored protein powder.
  • Protein Powder: Adds protein and a creamier sip. Use pea protein powder if you want to keep it vegan. You can also use whey protein powder, or use collagen or beef protein isolate to keep it dairy-free.

Which coconut yogurt is best?

Go for unsweetened, full-fat coconut yogurt with a short ingredient list (coconut, water, live cultures). Thicker is better—if yours is runny, strain it or reduce the milk. Unsweetened vanilla works too. Cocos (formerly COYO) is a great pick; it does contain a little tapioca starch (in case you're sensitive to it), and the carbs are similar to plain Greek-style yogurt.

Can I use dairy yogurt?

Yes. Full-fat Greek or thick plain yogurt works 1:1 for coconut yogurt. It’ll be a touch tangier and creamier. Not vegan or dairy-free, of course. Ideally use 5-10% fat Greek yogurt. Options like Skyr (0% fat) will work too but will be less creamy and more icy.

Can I replace allulose syrup with granulated sweetener?

Yes! You can use powdered allulose, xylitol or erythritol. Please note that Erythritol sets firmer/icier. If using granulated sweetener: Dissolve 4 tbsp granulated sweetener in 2 tbsp hot water and let it cool slightly before adding to the blender. Get 20% off RxSugar Allulose here.

Flavor options

  • Chocolate: 1–2 tbsp unsweetened cocoa. Add 1–2 tsp more allulose to balance.
  • Cinnamon: 1–11/2 tsp ground cinnamon; a little vanilla is nice here.
  • Any other flavor: Add a scoop of your favorite protein powder. I use collagen powder from Perfect Keto - get 20% off and beef protein isolate from Equip - get 15% off. If your protein powder is sweetened, reduce the allulose.

Tips for Best Results

A few tweaks make this turn out exactly the way you like it.

  • Freeze the yogurt in a silicone ice tray so the cubes pop out cleanly.
  • Thick yogurt = creamier texture. If yours is thin, strain it or use a bit less milk. You can use a nut milk bag to do that.
  • Cold dulls sweetness—taste the base before freezing and adjust the allulose.
  • Using granulated sweetener? Dissolve it in a warm splash of the coconut milk or almond milk first.
  • For a smoother set, stir every 20–30 minutes as it freezes.
  • Too thick to blend? Add milk, a tablespoon at a time, until it blends smoothly.
  • Store covered to prevent ice crystals on top; soften on the counter 5–10 minutes before scooping.

Serving Suggestions

Preparation time

Hands-on:    15 minutes
Overall:    3-4 hours

Nutritional values (per serving, about 1/2 cup)

Total Carbs 4.6 grams
Fiber 0 grams
Net Carbs 4.6 grams
Protein 5.5 grams
Fat 23.7 grams
of which Saturated 20.8 grams
Energy 255 kcal
Magnesium 1 mg (1% RDA)
Potassium 1 mg (1% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (9%), fat (84%)

Ingredients (makes 6 servings)

Instructions

  1. Spoon the coconut yogurt into a silicone ice-cube tray (it releases cleanly). Freeze until solid, about 2 hours. You can freeze extra and keep the cubes in a bag for later.
  2. Add the frozen yogurt cubes, light coconut milk or unsweetened almond milk, the allulose syrup or powdered sweetener, collagen powder (see recipe tips for more options), and vanilla if you used plain yogurt.
  3. Blend on high until smooth and thick—think ice-shake/Frosty texture. You can serve it now as an ice shake: Pour into glasses and enjoy immediately if you like it drinkable.
  4. Or you can freeze it for froyo: Transfer to a shallow, freezer-safe container, cover, and freeze for about 2 hours. If you want a smoother texture, stir every 20–30 minutes.
  5. Scoop & serve: Let the container sit at room temperature for 5–10 minutes to soften, then scoop. Add your favorite toppings like fresh berries and Sugar-Free Strawberry Syrup or sugar-free chocolate syrup.


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