Free Printable: Low Carb & Keto Food List

• Ingredients You’ll Need
• How To Make Keto Oatmeal Cookies
• Frequently Asked Questions
• More Keto Cookie Recipes
• Sugar-Free Keto Oatmeal Cookies Recipe (1 Net Carb!) Recipe card
• Old Version Of Almond Flour Oatmeal Cookies
• Recipe Reviews

If you’ve spent any time on Wholesome Yum, you hopefully know that there are hundreds of ways to re-create foods that feel “off-limits” on a low carb lifestyle — and these low carb keto oatmeal cookies are a prime example! Just like my keto white chocolate macadamia nut cookies or keto sugar cookies , I was determined to make a version of sugar-free oatmeal cookies that still tasted amazing without the high-carb ingredients. This recipe gets it right, and I think you’ll agree… after one taste, you’ll want to make these almond flour oatmeal cookies again and again!

If you miss oats on keto, you might like recipes like keto oatmeal or energy balls , which swap out the oats in the most delicious way.

This easy almond flour oatmeal cookie recipe was originally published on August 24, 2016, and the post was republished in April 2021 to add updated pictures, useful tips, and some improvements to make them truly keto oatmeal cookies.

The secret to making perfect diabetic oatmeal cookies is all in the ingredients. I used a combination of Wholesome Yum Almond Flour and Besti Brown Monk Fruit Allulose Blend , plus hemp hearts and oat fiber to replace the oats, creating the same tender texture and rich molasses flavor you expect from a cookie like this… all while keeping them healthy low carb oatmeal cookies. Try them and see the difference yourself!

Get Besti Brown Sweetener For This Recipe

Get The Best Almond Flour For This Recipe

Ingredients You’ll Need

Here I explain the best ingredients for my keto oatmeal cookies recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Butter – Look for a grass-fed variety if you can, but any unsalted kind will do. Coconut oil is also okay if you need a dairy-free option, though the flavor and texture of the cookies will be different.
• Besti Brown – Adds rich and sweet flavor, much like molasses, without the sugar.
• Eggs – Large eggs are the right size for this recipe, don’t use medium or jumbo.
• Vanilla extract – Adds mild flavor.
• Wholesome Yum Almond Flour – Milled to the perfect consistency for cookies, so you won’t get gritty results.
• Oat fiber – Adds an “oaty” flavor without the carbs in oats!
• Hemp hearts – Add a texture just like oats.
• Baking powder
• Cinnamon – A classic ingredient in easy low carb oatmeal cookies… just like regular oatmeal cookies!
• Sea salt – Balances the sweetness.
• Xanthan gum – The secret to giving these oat and almond cookies that perfect chewy texture.

How To Make Keto Oatmeal Cookies

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

• Beat butter and brown sugar . In a large bowl, beat the butter and Besti Brown , until fluffy.

• Beat in eggs and vanilla. Make sure your eggs at room temperature, so they don’t solidify the butter.

• Add dry ingredients. Beat in almond flour, oat fiber, baking powder, cinnamon, sea salt, and xanthan gum, until well combined.

TIP: When adding xanthan gum, don’t add it one big clump – sprinkle it on, then beat in. This will prevent clumping.

• Add hemp seeds . Stir in the hemp seeds.

• Scoop. Using a medium cookie scoop, scoop the cookie dough onto the lined cookie sheet, about 2 inches apart. Flatten cookies into a rustic shape by pressing with a fork in different directions, leaving the surface uneven.

• Bake. Bake the low carb oatmeal cookies until golden, then let them cool completely.

• Are oatmeal cookies keto? Most oatmeal cookies would not be keto friendly, as they are made with oats and white flour, both of which are high in carbs. That’s why I made this keto oatmeal cookie recipe!
• How many carbs in oatmeal cookies? Conventional oatmeal cookies contain 20 total carbs apiece — way too many for keto! Luckily, these low carb oatmeal cookies have only 1g net carbs each!
• Can these be made into oatmeal raisin keto cookies? Since this is a sugar-free oatmeal cookies recipe, it doesn’t incorporate raisins because they are too high in carbs. However, you could add a few sugar-free dried cranberries to the cookie dough, which would taste just as amazing (and still keep it keto).
• Can you use a different sweetener? I don’t recommend replacing the sweetener. Besti Brown imparts unmatched moisture and flavor that other sweeteners just will not do. However, if you really want to, you could swap in granulated Besti (same amount) or granulated allulose (increase amount by 30%), and add a teaspoon of blackstrap molasses. Sticking to an allulose-based sweetener will preserve the softness and moisture you expect in a oatmeal cookie.
• Can you add a glaze? Yes, absolutely! Simply whisk together 1/4 cup Besti Powdered Sweetener with 1 tablespoon heavy cream, then thin out with more cream if needed. Drizzle on the cookies. They would also be delicious with some sugar-free cream cheese frosting .

More Keto Cookie Recipes

If you like this low carb oatmeal cookies recipe, you might also love these:

• Keto Chocolate Chip Cookies – So rich and chewy, it’s hard to believe they’re keto!
• Low Carb Peanut Butter Cookies – A classic recipe made sugar-free, with just 4 ingredients.
• Keto Oreos – Another childhood classic, without all the white flour and sugar.
• Keto Shortbread Cookies – My simplest cookie recipe ever… just 4 ingredients!

This reader favorite recipe is included in The Wholesome Yum Easy Keto Carboholics’ Cookbook ! Inside this beautiful hard cover keto recipe book, you’ll find 100 delectable, EASY keto recipes to replace all your favorite carbs: bread, pasta, rice, potatoes, desserts, and more… each with 10 ingredients or less! Plus, a photo, macros, & tips for every recipe.

ORDER NOW

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3/4 cup Unsalted butter (or coconut oil for dairy-free; softened) ▢
• 3/4 cup Besti Brown Monk Fruit Allulose Blend ▢
• 2 large Eggs (at room temperature) ▢
• 1 tsp Vanilla extract ▢
• 1 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Oat fiber ▢
• 1 tsp Baking powder ▢
• 1 tsp Cinnamon ▢
• 1/2 tsp Sea salt ▢
• 1/2 tsp Xanthan gum (optional, for chewier cookies) ▢
• 1/2 cup Hemp hearts ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (177 degrees C). Line a cookie sheet with parchment paper or a silicone mat.
2. In a large bowl, use a hand mixer to beat the butter and brown sweetener, until fluffy.
3. Beat in the eggs and vanilla extract.
4. Beat in the almond flour, oat fiber, baking powder, cinnamon, sea salt, and xanthan gum if using, until well combined. (If using xanthan gum, sprinkle it on evenly over the surface first, don’t dump it in a clump.)
5. Stir in the hemp seeds.
6. Use a medium cookie scoop to scoop the cookie dough onto the lined cookie sheet, approximately two inches apart.
7. Flatten by pressing with a fork in different directions to about 1/4 to 1/3 in (.6-.8 cm) thickness, leaving the surface uneven.
8. Bake for 12-15 minutes , until cookies are barely set and edges are golden (less time for chewy cookies, more for crispy). Cool completely before moving.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 2-inch cookie

• Store: Keep in an airtight container at room temp for 3–5 days.
• Freeze: Cool completely, then freeze in a container for up to 4 months.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Easy Keto Oatmeal Cookie Recipe

Old Version Of Almond Flour Oatmeal Cookies

Back when I first published this recipe (back in August 2016!), it was lower in carbs (4g net carbs each), but not technically keto friendly due to the oats in there. That’s why I updated these gluten-free sugar-free oatmeal cookies to make them keto – and that is the version you see on the recipe card above!

But if you’re looking for the old oatmeal and almond flour cookies, the recipe is below. I knew some of you would miss it, so I’m keeping it here for you for reference:

• 1 1/4 cup Gluten-free rolled oats
• 1 1/4 cup Wholesome Yum Blanched Almond Flour
• 1 tsp Baking powder
• 1 tsp Cinnamon
• 1/4 tsp Sea salt
• 1/2 Butter (softened)
• 2 large Eggs
• 3/4 cup Erythritol
• 1 tsp Vanilla extract

To make this older version of the sugar-free oatmeal cookie recipe using rolled oats, stir together the dry ingredients. Separately, blend the wet ingredients in a blender. Stir the wet mixture into the dry, then proceed to form cookies and bake as written on the recipe card above.

Here is one of the old photos of the original diabetic oatmeal cookies made with oats:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sugar-Free Keto Oatmeal Cookies Recipe (1 Net Carb!)

These low carb, sugar-free keto oatmeal cookies are SOFT and CHEWY, just like the real thing! You’d never guess there’s just 1g net carb in each of these almond flour oatmeal cookies.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/oatmeal-cookies/

Ingredients

• 3/4 cup Unsalted butter (or coconut oil for dairy-free; softened)
• 3/4 cup Besti Brown Monk Fruit Allulose Blend
• 2 large Eggs (at room temperature)
• 1 tsp Vanilla extract
• 1 1/2 cups Wholesome Yum Blanched Almond Flour
• 1/2 cup Oat fiber
• 1 tsp Baking powder
• 1 tsp Cinnamon
• 1/2 tsp Sea salt
• 1/2 tsp Xanthan gum (optional, for chewier cookies)
• 1/2 cup Hemp hearts

Instructions

1. Preheat the oven to 350 degrees F (177 degrees C). Line a cookie sheet with parchment paper or a silicone mat.
2. In a large bowl, use a hand mixer to beat the butter and brown sweetener, until fluffy.
3. Beat in the eggs and vanilla extract.
4. Beat in the almond flour, oat fiber, baking powder, cinnamon, sea salt, and xanthan gum if using, until well combined. (If using xanthan gum, sprinkle it on evenly over the surface first, don’t dump it in a clump.)
5. Stir in the hemp seeds.
6. Use a medium cookie scoop to scoop the cookie dough onto the lined cookie sheet, approximately two inches apart.
7. Flatten by pressing with a fork in different directions to about 1/4 to 1/3 in (.6-.8 cm) thickness, leaving the surface uneven.
8. Bake for 12-15 minutes , until cookies are barely set and edges are golden (less time for chewy cookies, more for crispy). Cool completely before moving.

Maya’s Recipe Notes

Serving size: 1 2-inch cookie

• Store: Keep in an airtight container at room temp for 3–5 days.
• Freeze: Cool completely, then freeze in a container for up to 4 months.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• Ingredients You’ll Need
• How To Make Keto Oatmeal Cookies
• Frequently Asked Questions
• More Keto Cookie Recipes
• Sugar-Free Keto Oatmeal Cookies Recipe (1 Net Carb!) Recipe card
• Old Version Of Almond Flour Oatmeal Cookies
• Recipe Reviews

If you’ve spent any time on Wholesome Yum, you hopefully know that there are hundreds of ways to re-create foods that feel “off-limits” on a low carb lifestyle — and these low carb keto oatmeal cookies are a prime example! Just like my keto white chocolate macadamia nut cookies or keto sugar cookies , I was determined to make a version of sugar-free oatmeal cookies that still tasted amazing without the high-carb ingredients. This recipe gets it right, and I think you’ll agree… after one taste, you’ll want to make these almond flour oatmeal cookies again and again!

If you miss oats on keto, you might like recipes like keto oatmeal or energy balls , which swap out the oats in the most delicious way.

This easy almond flour oatmeal cookie recipe was originally published on August 24, 2016, and the post was republished in April 2021 to add updated pictures, useful tips, and some improvements to make them truly keto oatmeal cookies.

The secret to making perfect diabetic oatmeal cookies is all in the ingredients. I used a combination of Wholesome Yum Almond Flour and Besti Brown Monk Fruit Allulose Blend , plus hemp hearts and oat fiber to replace the oats, creating the same tender texture and rich molasses flavor you expect from a cookie like this… all while keeping them healthy low carb oatmeal cookies. Try them and see the difference yourself!

Get Besti Brown Sweetener For This Recipe

Get The Best Almond Flour For This Recipe

Ingredients You’ll Need

Here I explain the best ingredients for my keto oatmeal cookies recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Butter – Look for a grass-fed variety if you can, but any unsalted kind will do. Coconut oil is also okay if you need a dairy-free option, though the flavor and texture of the cookies will be different.
• Besti Brown – Adds rich and sweet flavor, much like molasses, without the sugar.
• Eggs – Large eggs are the right size for this recipe, don’t use medium or jumbo.
• Vanilla extract – Adds mild flavor.
• Wholesome Yum Almond Flour – Milled to the perfect consistency for cookies, so you won’t get gritty results.
• Oat fiber – Adds an “oaty” flavor without the carbs in oats!
• Hemp hearts – Add a texture just like oats.
• Baking powder
• Cinnamon – A classic ingredient in easy low carb oatmeal cookies… just like regular oatmeal cookies!
• Sea salt – Balances the sweetness.
• Xanthan gum – The secret to giving these oat and almond cookies that perfect chewy texture.

How To Make Keto Oatmeal Cookies

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

• Beat butter and brown sugar . In a large bowl, beat the butter and Besti Brown , until fluffy.

• Beat in eggs and vanilla. Make sure your eggs at room temperature, so they don’t solidify the butter.

• Add dry ingredients. Beat in almond flour, oat fiber, baking powder, cinnamon, sea salt, and xanthan gum, until well combined.

TIP: When adding xanthan gum, don’t add it one big clump – sprinkle it on, then beat in. This will prevent clumping.

• Add hemp seeds . Stir in the hemp seeds.

• Scoop. Using a medium cookie scoop, scoop the cookie dough onto the lined cookie sheet, about 2 inches apart. Flatten cookies into a rustic shape by pressing with a fork in different directions, leaving the surface uneven.

• Bake. Bake the low carb oatmeal cookies until golden, then let them cool completely.

• Are oatmeal cookies keto? Most oatmeal cookies would not be keto friendly, as they are made with oats and white flour, both of which are high in carbs. That’s why I made this keto oatmeal cookie recipe!
• How many carbs in oatmeal cookies? Conventional oatmeal cookies contain 20 total carbs apiece — way too many for keto! Luckily, these low carb oatmeal cookies have only 1g net carbs each!
• Can these be made into oatmeal raisin keto cookies? Since this is a sugar-free oatmeal cookies recipe, it doesn’t incorporate raisins because they are too high in carbs. However, you could add a few sugar-free dried cranberries to the cookie dough, which would taste just as amazing (and still keep it keto).
• Can you use a different sweetener? I don’t recommend replacing the sweetener. Besti Brown imparts unmatched moisture and flavor that other sweeteners just will not do. However, if you really want to, you could swap in granulated Besti (same amount) or granulated allulose (increase amount by 30%), and add a teaspoon of blackstrap molasses. Sticking to an allulose-based sweetener will preserve the softness and moisture you expect in a oatmeal cookie.
• Can you add a glaze? Yes, absolutely! Simply whisk together 1/4 cup Besti Powdered Sweetener with 1 tablespoon heavy cream, then thin out with more cream if needed. Drizzle on the cookies. They would also be delicious with some sugar-free cream cheese frosting .

More Keto Cookie Recipes

If you like this low carb oatmeal cookies recipe, you might also love these:

• Keto Chocolate Chip Cookies – So rich and chewy, it’s hard to believe they’re keto!
• Low Carb Peanut Butter Cookies – A classic recipe made sugar-free, with just 4 ingredients.
• Keto Oreos – Another childhood classic, without all the white flour and sugar.
• Keto Shortbread Cookies – My simplest cookie recipe ever… just 4 ingredients!

This reader favorite recipe is included in The Wholesome Yum Easy Keto Carboholics’ Cookbook ! Inside this beautiful hard cover keto recipe book, you’ll find 100 delectable, EASY keto recipes to replace all your favorite carbs: bread, pasta, rice, potatoes, desserts, and more… each with 10 ingredients or less! Plus, a photo, macros, & tips for every recipe.

ORDER NOW

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3/4 cup Unsalted butter (or coconut oil for dairy-free; softened) ▢
• 3/4 cup Besti Brown Monk Fruit Allulose Blend ▢
• 2 large Eggs (at room temperature) ▢
• 1 tsp Vanilla extract ▢
• 1 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Oat fiber ▢
• 1 tsp Baking powder ▢
• 1 tsp Cinnamon ▢
• 1/2 tsp Sea salt ▢
• 1/2 tsp Xanthan gum (optional, for chewier cookies) ▢
• 1/2 cup Hemp hearts ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (177 degrees C). Line a cookie sheet with parchment paper or a silicone mat.
2. In a large bowl, use a hand mixer to beat the butter and brown sweetener, until fluffy.
3. Beat in the eggs and vanilla extract.
4. Beat in the almond flour, oat fiber, baking powder, cinnamon, sea salt, and xanthan gum if using, until well combined. (If using xanthan gum, sprinkle it on evenly over the surface first, don’t dump it in a clump.)
5. Stir in the hemp seeds.
6. Use a medium cookie scoop to scoop the cookie dough onto the lined cookie sheet, approximately two inches apart.
7. Flatten by pressing with a fork in different directions to about 1/4 to 1/3 in (.6-.8 cm) thickness, leaving the surface uneven.
8. Bake for 12-15 minutes , until cookies are barely set and edges are golden (less time for chewy cookies, more for crispy). Cool completely before moving.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 2-inch cookie

• Store: Keep in an airtight container at room temp for 3–5 days.
• Freeze: Cool completely, then freeze in a container for up to 4 months.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Easy Keto Oatmeal Cookie Recipe

Old Version Of Almond Flour Oatmeal Cookies

Back when I first published this recipe (back in August 2016!), it was lower in carbs (4g net carbs each), but not technically keto friendly due to the oats in there. That’s why I updated these gluten-free sugar-free oatmeal cookies to make them keto – and that is the version you see on the recipe card above!

But if you’re looking for the old oatmeal and almond flour cookies, the recipe is below. I knew some of you would miss it, so I’m keeping it here for you for reference:

• 1 1/4 cup Gluten-free rolled oats
• 1 1/4 cup Wholesome Yum Blanched Almond Flour
• 1 tsp Baking powder
• 1 tsp Cinnamon
• 1/4 tsp Sea salt
• 1/2 Butter (softened)
• 2 large Eggs
• 3/4 cup Erythritol
• 1 tsp Vanilla extract

To make this older version of the sugar-free oatmeal cookie recipe using rolled oats, stir together the dry ingredients. Separately, blend the wet ingredients in a blender. Stir the wet mixture into the dry, then proceed to form cookies and bake as written on the recipe card above.

Here is one of the old photos of the original diabetic oatmeal cookies made with oats:

Free Printable: Low Carb & Keto Food List

• Ingredients You’ll Need
• How To Make Keto Oatmeal Cookies
• Frequently Asked Questions
• More Keto Cookie Recipes
• Sugar-Free Keto Oatmeal Cookies Recipe (1 Net Carb!) Recipe card
• Old Version Of Almond Flour Oatmeal Cookies
• Recipe Reviews

If you’ve spent any time on Wholesome Yum, you hopefully know that there are hundreds of ways to re-create foods that feel “off-limits” on a low carb lifestyle — and these low carb keto oatmeal cookies are a prime example! Just like my keto white chocolate macadamia nut cookies or keto sugar cookies , I was determined to make a version of sugar-free oatmeal cookies that still tasted amazing without the high-carb ingredients. This recipe gets it right, and I think you’ll agree… after one taste, you’ll want to make these almond flour oatmeal cookies again and again!

If you miss oats on keto, you might like recipes like keto oatmeal or energy balls , which swap out the oats in the most delicious way.

This easy almond flour oatmeal cookie recipe was originally published on August 24, 2016, and the post was republished in April 2021 to add updated pictures, useful tips, and some improvements to make them truly keto oatmeal cookies.

The secret to making perfect diabetic oatmeal cookies is all in the ingredients. I used a combination of Wholesome Yum Almond Flour and Besti Brown Monk Fruit Allulose Blend , plus hemp hearts and oat fiber to replace the oats, creating the same tender texture and rich molasses flavor you expect from a cookie like this… all while keeping them healthy low carb oatmeal cookies. Try them and see the difference yourself!

Get Besti Brown Sweetener For This Recipe

Get The Best Almond Flour For This Recipe

Ingredients You’ll Need

Here I explain the best ingredients for my keto oatmeal cookies recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Butter – Look for a grass-fed variety if you can, but any unsalted kind will do. Coconut oil is also okay if you need a dairy-free option, though the flavor and texture of the cookies will be different.
• Besti Brown – Adds rich and sweet flavor, much like molasses, without the sugar.
• Eggs – Large eggs are the right size for this recipe, don’t use medium or jumbo.
• Vanilla extract – Adds mild flavor.
• Wholesome Yum Almond Flour – Milled to the perfect consistency for cookies, so you won’t get gritty results.
• Oat fiber – Adds an “oaty” flavor without the carbs in oats!
• Hemp hearts – Add a texture just like oats.
• Baking powder
• Cinnamon – A classic ingredient in easy low carb oatmeal cookies… just like regular oatmeal cookies!
• Sea salt – Balances the sweetness.
• Xanthan gum – The secret to giving these oat and almond cookies that perfect chewy texture.

How To Make Keto Oatmeal Cookies

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

• Beat butter and brown sugar . In a large bowl, beat the butter and Besti Brown , until fluffy.

• Beat in eggs and vanilla. Make sure your eggs at room temperature, so they don’t solidify the butter.

• Add dry ingredients. Beat in almond flour, oat fiber, baking powder, cinnamon, sea salt, and xanthan gum, until well combined.

TIP: When adding xanthan gum, don’t add it one big clump – sprinkle it on, then beat in. This will prevent clumping.

• Add hemp seeds . Stir in the hemp seeds.

• Scoop. Using a medium cookie scoop, scoop the cookie dough onto the lined cookie sheet, about 2 inches apart. Flatten cookies into a rustic shape by pressing with a fork in different directions, leaving the surface uneven.

• Bake. Bake the low carb oatmeal cookies until golden, then let them cool completely.

• Are oatmeal cookies keto? Most oatmeal cookies would not be keto friendly, as they are made with oats and white flour, both of which are high in carbs. That’s why I made this keto oatmeal cookie recipe!
• How many carbs in oatmeal cookies? Conventional oatmeal cookies contain 20 total carbs apiece — way too many for keto! Luckily, these low carb oatmeal cookies have only 1g net carbs each!
• Can these be made into oatmeal raisin keto cookies? Since this is a sugar-free oatmeal cookies recipe, it doesn’t incorporate raisins because they are too high in carbs. However, you could add a few sugar-free dried cranberries to the cookie dough, which would taste just as amazing (and still keep it keto).
• Can you use a different sweetener? I don’t recommend replacing the sweetener. Besti Brown imparts unmatched moisture and flavor that other sweeteners just will not do. However, if you really want to, you could swap in granulated Besti (same amount) or granulated allulose (increase amount by 30%), and add a teaspoon of blackstrap molasses. Sticking to an allulose-based sweetener will preserve the softness and moisture you expect in a oatmeal cookie.
• Can you add a glaze? Yes, absolutely! Simply whisk together 1/4 cup Besti Powdered Sweetener with 1 tablespoon heavy cream, then thin out with more cream if needed. Drizzle on the cookies. They would also be delicious with some sugar-free cream cheese frosting .

More Keto Cookie Recipes

If you like this low carb oatmeal cookies recipe, you might also love these:

• Keto Chocolate Chip Cookies – So rich and chewy, it’s hard to believe they’re keto!
• Low Carb Peanut Butter Cookies – A classic recipe made sugar-free, with just 4 ingredients.
• Keto Oreos – Another childhood classic, without all the white flour and sugar.
• Keto Shortbread Cookies – My simplest cookie recipe ever… just 4 ingredients!

This reader favorite recipe is included in The Wholesome Yum Easy Keto Carboholics’ Cookbook ! Inside this beautiful hard cover keto recipe book, you’ll find 100 delectable, EASY keto recipes to replace all your favorite carbs: bread, pasta, rice, potatoes, desserts, and more… each with 10 ingredients or less! Plus, a photo, macros, & tips for every recipe.

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Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3/4 cup Unsalted butter (or coconut oil for dairy-free; softened) ▢
• 3/4 cup Besti Brown Monk Fruit Allulose Blend ▢
• 2 large Eggs (at room temperature) ▢
• 1 tsp Vanilla extract ▢
• 1 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Oat fiber ▢
• 1 tsp Baking powder ▢
• 1 tsp Cinnamon ▢
• 1/2 tsp Sea salt ▢
• 1/2 tsp Xanthan gum (optional, for chewier cookies) ▢
• 1/2 cup Hemp hearts ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (177 degrees C). Line a cookie sheet with parchment paper or a silicone mat.
2. In a large bowl, use a hand mixer to beat the butter and brown sweetener, until fluffy.
3. Beat in the eggs and vanilla extract.
4. Beat in the almond flour, oat fiber, baking powder, cinnamon, sea salt, and xanthan gum if using, until well combined. (If using xanthan gum, sprinkle it on evenly over the surface first, don’t dump it in a clump.)
5. Stir in the hemp seeds.
6. Use a medium cookie scoop to scoop the cookie dough onto the lined cookie sheet, approximately two inches apart.
7. Flatten by pressing with a fork in different directions to about 1/4 to 1/3 in (.6-.8 cm) thickness, leaving the surface uneven.
8. Bake for 12-15 minutes , until cookies are barely set and edges are golden (less time for chewy cookies, more for crispy). Cool completely before moving.

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Maya’s Recipe Notes

Serving size: 1 2-inch cookie

• Store: Keep in an airtight container at room temp for 3–5 days.
• Freeze: Cool completely, then freeze in a container for up to 4 months.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Easy Keto Oatmeal Cookie Recipe

Old Version Of Almond Flour Oatmeal Cookies

Back when I first published this recipe (back in August 2016!), it was lower in carbs (4g net carbs each), but not technically keto friendly due to the oats in there. That’s why I updated these gluten-free sugar-free oatmeal cookies to make them keto – and that is the version you see on the recipe card above!

But if you’re looking for the old oatmeal and almond flour cookies, the recipe is below. I knew some of you would miss it, so I’m keeping it here for you for reference:

• 1 1/4 cup Gluten-free rolled oats
• 1 1/4 cup Wholesome Yum Blanched Almond Flour
• 1 tsp Baking powder
• 1 tsp Cinnamon
• 1/4 tsp Sea salt
• 1/2 Butter (softened)
• 2 large Eggs
• 3/4 cup Erythritol
• 1 tsp Vanilla extract

To make this older version of the sugar-free oatmeal cookie recipe using rolled oats, stir together the dry ingredients. Separately, blend the wet ingredients in a blender. Stir the wet mixture into the dry, then proceed to form cookies and bake as written on the recipe card above.

Here is one of the old photos of the original diabetic oatmeal cookies made with oats: