Is oatmeal low-carb? Technically, no. Can I eat oats on the Keto diet? Yes, if done in moderation 🙌🏼 Let me explain further.
When I first began eating Keto, I read over and over again how high in carbohydrates oats are. I avoided them at all costs knowing they may throw me out of Ketosis. Long gone are those days. After experimenting with adding small amounts to cookies, I noticed no blood sugar pikes and no weight gain the next day. I’m attributing this to the large amount of fiber in whole oats as well as eating them in small amounts.
I started searching the web for how many carbs are typically found in a Low-Carb recipe and was surprised to see that up to 5 net carbs was considered Keto Friendly. That’s very high in my book. In addition, many recipes were full of questionable ingredients that aren’t close to being nutritious. Whole Oats are very healthy, packed with fiber, and add satiety to your diet.
Before giving oats the big brush off, consider this recipe has less than 2 net carbohydrates per cookie! The 1/2 cup of oats adds only .05 of a net carb to each delicious cookie!
Trust me, I’ve tried the oat substitutes but they always fall short in my opinion. Nothing beats the taste and texture of the real thing. To accentuate the flavor of the oats even more, I added a small amount of ground golden flax seeds. This really brings out the oaty flavor and also adds even more texture to this cookie.
Lastly, there is no way to get around the fact that raisins are very high in carbohydrates and sugar. For this reason I opted to use sugar-free dried blueberries in place of raisins. I must say that I enjoyed them almost as much as raisins taste wise. Plus, dried blueberries are high in antioxidants. You can buy them or make your own.
Low Carb Oatmeal “Raisin” Cookies
yields 20 (1.5”) cookies
Ingredients:
- 1/2 C Butter
- 1/3 C Xylitol or sugar sub of choice
- 1/4 ts Pure Stevia
- 2 ts Vanilla
- 1 Egg
- 1 C Almond Flour
- 2 TB Golden Flax Seed *ground
- 1/4 t Baking Powder
- 1/2 ts Salt
- 1/4 ts Xanthan Gum
- 1 ts. Collagen powder *optional but adds more structure
- 1/2 C Oats
- 1-2 ts Cinnamon
- 1/4 C Dried Sugar Free Blueberries
Directions:
- Preheat oven to 350 F
- Cover a cookie sheet with a silicone mat or parchment paper to easily remove cookie after baking.
- Cream the butter, Xylitol, and pure stevia until light and fluffy. Approx. 2 min. on high speed. Add the egg and vanilla extract. Mix to combine.
- Add remaining dry ingredients except dried blueberries. Blend until thoroughly incorporated. Now you’ll want to hand stir in blueberries to avoid crushing.
- Scoop out a soup spoon amount and flatten it onto your prepared cookie. These will spread a little so allow some space. I made 16 cookies so divide batter accordingly.
- After your sheet is full, bake for 8 min. They will look soft in the center but they keep baking during cooling process. Edges should look done, crisp, and slightly brown.
- Remove from oven and allow to cool untouched for 5 min. then (carefully) pull the silicone mat or parchment paper with cookies still on them, onto a cooling rack. Cookies are to fragile to remove with a spatula until they are cool. Let cool another 5 minutes and enjoy warm or cool further and eat later. Store in airtight container up to 4 days or freeze and store for a month.
Please tag us on Instagram if you make these Low Carb Oatmeal Cookies and comment below if you make any modifications. We love your feedback!
Be sure to try this recipe with sugar free chocolate chips. They are equally delicious 😋
