If you miss a warm, cozy bowl of oatmeal but want to keep things low-carb, this apple cinnamon keto porridge with hemp seeds hits the spot. It’s creamy, gently spiced, and naturally sweet without relying on sugar. The hemp seeds bring a lovely nutty flavor and satisfying creaminess.
A few simple ingredients, a saucepan, and 10 minutes are all you need. It’s an easy weekday breakfast that tastes like a weekend treat.
Why This Recipe Works
This porridge swaps high-carb oats for a blend of hemp hearts, flaxseed, and chia. Together they thicken beautifully, creating that familiar comforting texture.
A quick simmer with almond milk gives it a creamy base without dairy heaviness. Cinnamon, vanilla, and a touch of apple bring warmth and aroma. You’ll get a satisfying bowl that’s low in net carbs and high in fiber, protein, and healthy fats.
Hemp hearts are the star here.
They blend into a porridge-like consistency while adding softness and a mild, nutty taste. The chia and flax gel slightly when heated, giving spoonable thickness. A small amount of apple keeps the net carbs reasonable but still delivers that classic flavor.
It’s simple, balanced, and fits easily into a keto or low-carb day.
What You’ll Need
- Hemp hearts (hemp seeds): 1/3 cup
- Ground flaxseed (golden or brown): 2 tablespoons
- Chia seeds: 1 tablespoon
- Unsweetened almond milk: 1 cup (or unsweetened coconut milk for a richer version)
- Water: 1/2 cup (adjust for preferred thickness)
- Apple: 1/3 cup finely diced (about half a small apple)
- Cinnamon: 1 teaspoon (plus more to finish)
- Vanilla extract: 1/2 teaspoon
- Sweetener of choice: 1–2 teaspoons erythritol, allulose, or monk fruit blend, to taste
- Pinch of salt: to round out flavors
- Optional toppings: extra hemp hearts, a dollop of unsweetened almond butter, chopped pecans or walnuts, a pat of butter or coconut oil, unsweetened coconut flakes
Step-by-Step Instructions
- Warm the base. In a small saucepan, add the almond milk and water. Set over medium heat until it’s steaming but not boiling.
- Add the seeds. Stir in the hemp hearts, ground flaxseed, and chia seeds. Whisk well so nothing clumps at the bottom.
- Season and sweeten. Add cinnamon, vanilla, sweetener, and a pinch of salt.
Stir to combine. Taste the liquid now so you can adjust sweetness early.
- Simmer gently. Reduce heat to low and cook for 4–6 minutes, stirring frequently. The mixture will thicken as the chia and flax bloom.
- Fold in the apple. Add the diced apple and cook 1–2 more minutes, just until the apple softens slightly but still keeps some bite.
- Adjust texture. If it’s too thick, splash in a bit more almond milk or water.
If too thin, simmer another minute. You’re aiming for creamy, spoonable, and cozy.
- Finish and serve. Remove from heat. Top with a sprinkle of cinnamon and a few extra hemp hearts.
Add a small pat of butter or a swirl of almond butter for extra richness if you like.
Keeping It Fresh
This porridge holds up well for meal prep. Store leftovers in an airtight container in the fridge for up to 3–4 days. The seeds will continue to thicken the mixture as it sits.
When reheating, stir in a splash of almond milk to loosen it back to creamy.
Reheat gently on the stovetop over low heat or in the microwave in 30-second bursts, stirring between intervals. Add fresh toppings right before serving. If you prefer crunch, keep nuts and coconut flakes separate until the moment you eat.
Health Benefits
- Low in net carbs: By using hemp, flax, and chia instead of oats, you get that warm cereal feel without the carb load.
- Protein and healthy fats: Hemp hearts provide complete protein, and together with flax and chia, they deliver omega-3 and omega-6 fats that support brain and heart health.
- Fiber for satiety: Chia and flax offer soluble fiber, which helps you feel full and supports healthy digestion.
- Gentle sweetness: A small amount of apple adds flavor and micronutrients without spiking carbs dramatically, especially when paired with fiber and fat.
- No dairy required: Almond milk and plant-based fats keep it creamy and easy on the stomach, with dairy optional as a topping.
What Not to Do
- Don’t boil hard. A rolling boil can cause sticking and uneven texture.
Keep the heat low and stir.
- Don’t skip the salt. Just a pinch makes the flavors pop and balances the sweetness.
- Don’t overdo the apple. More apple means more carbs. Keep it to about 1/3 cup or swap half for zucchini for a lower-carb option.
- Don’t add sweeteners at the end only. Season the liquid early so the flavor is balanced throughout.
- Don’t forget to stir. Chia and flax can clump. Frequent stirring makes the porridge smooth and creamy.
Variations You Can Try
- Apple pie style: Add a pinch of nutmeg and allspice along with the cinnamon.
Finish with a pat of butter and chopped pecans.
- Creamy coconut: Use half almond milk and half full-fat canned coconut milk. Add toasted coconut flakes on top.
- Extra protein boost: Stir in an unflavored or vanilla whey or plant protein scoop at the end off the heat. Add more liquid to maintain creaminess.
- Nutty crunch: Toast walnuts or pecans in a dry skillet for 2–3 minutes and sprinkle over the bowl.
- Spiced ginger apple: Add 1/2 teaspoon ground ginger or grate fresh ginger into the pot.
It adds warmth and brightness.
- No-apple option: For stricter keto, replace apple with 1/3 cup finely diced zucchini or jicama and a bit more cinnamon and sweetener.
FAQ
Is this porridge strictly keto with the apple?
It can be, depending on your carb target and portion size. Keeping the apple to about 1/3 cup and the serving to one bowl keeps net carbs moderate. If you’re very strict, use less apple or swap it for zucchini or a few diced strawberries.
Can I make it dairy-free?
Yes.
The base uses almond milk, which is already dairy-free. Skip butter and use coconut oil, almond butter, or a drizzle of MCT oil for richness.
What sweetener works best?
Erythritol, allulose, or a monk fruit blend all work well. Start with 1 teaspoon and adjust to taste.
Liquid stevia also works, but add sparingly and taste as you go.
Can I meal prep this?
Absolutely. Make a double batch, cool, and refrigerate for up to 4 days. Reheat with extra almond milk to loosen.
Keep toppings separate for the best texture.
Will the chia make it too gelatinous?
Not if you keep the ratio in check and stir while cooking. If you prefer a looser texture, reduce chia slightly and add a splash more liquid at the end.
Can I blend it for a smoother texture?
Yes. For a creamier feel, pulse the hemp hearts briefly in a blender before cooking, or blend the cooked porridge for a few seconds.
Don’t overblend or it can get gummy.
What if I only have coconut milk?
Use it, but consider diluting with water if it’s full-fat canned coconut milk, since it’s rich. Aim for a creamy but pourable consistency and adjust sweetness as needed.
How do I keep carbs even lower?
Cut the apple to 2 tablespoons, add more cinnamon, and consider a zero-carb sweetener. You can also replace half the apple with zucchini or skip fruit and add a splash of apple extract.
Can I add eggs for more protein?
Yes.
Whisk one beaten egg into the porridge off the heat, then return to very low heat and stir constantly for 30–60 seconds until it thickens slightly. Don’t let it boil or it may scramble.
Is this good cold?
It’s best warm, but you can eat it chilled like a pudding. Thin with almond milk and top with cinnamon and nuts to brighten the flavor.
In Conclusion
Apple cinnamon keto porridge with hemp seeds brings back the cozy breakfast bowl without the carb crash.
It’s quick, satisfying, and easy to customize with the toppings you love. Keep a bag of hemp hearts on hand and you can stir this together any morning of the week. With the right balance of spice, sweetness, and creaminess, it feels like comfort food that fits your goals.
Simple ingredients, warm flavors, and a bowl you’ll look forward to again tomorrow.