Coco-Noats (Low Carb Paleo Oatmeal)

This low carb oatmeal alternative recipe – coco-NOats are the perfect play on typical oats – they’re thick, comforting, full of nutrients, & instead of being higher carb, they’re loaded with healthy fats, making them a little more low carb diet or keto-friendly.

Detailed nutrition: 19 carbs, 15 fat, 24 protein (if using full fat coconut & egg). If using reduced fat coconut, fat will be 13 grams. If using egg whites and no eggs, fat will be 8 grams. 

MACROS for entire recipe:

19 carbs | 15 fat | 24 protein (if using full fat coconut & egg)

19 carbs | 8 fat | 24 protein (if using reduced fat coconut & egg whites)


  • 28 grams coconut flour

  • 2 tbsp unsweetened finely shredded coconut (can use reduced fat for lower fat)

  • 1 cup unsweetened almond milk

  • 1 egg or 2-3 egg whites

  • 1 mini scoop pure stevia (or sweetener of choice)

  • 1 tbsp True Nutrition egg white protein powder (optional – just for flavor)


  1. Combine coconut flour, shredded coconut, and milk in a medium pot and place on the stove, bring to a boil, continuing to stir until mix is extra thick

  2. Continue to stir. If necessary, you can add more liquid to let the coconut flour expand a bit more

  3. Bring heat down to low and add in egg and egg whites. 

  4. Continuously stir until egg/egg whites are well combined and fluffy!

  5. Let cool, add in sweetener & protein powder (or other flavoring) & enjoy! 

In this recipe, we only used the protein powder as a flavor enhancer, but it’s not necessary (aside from adding in some extra protein!) Here are some other ideas for flavor mix-ins:

  • Peanut flour

  • Hemp hearts or flaxseeds

  • Chia seeds

  • MCT oil powder

  • Sugar free pudding mix

  • Cacao powder

  • Mashed banana

  • Pumpkin puree