Keto friendly coconut porridge
Keto Friendly Coconut Porridge
A thick warming oatmeal with a creamy coconut flavour. This easy breakfast is low in carbs, making it a great alternative to regular porridge. Top with nuts and mixed berries to keep it keto-friendly.
PREP TIME: 1 MIN
COOK TIME: 4 MINS
TOTAL TIME: 5 MINS
A part of my ongoing quest for gluten free brunch recipes, I was experimenting the other day with making some coconut flour pancakes. So far they’ve been a bit of a failure, what with rapidly burning on the outside and leaking uncooked liquid out the middle.
However, it got me thinking about other ways that I could use coconut flour in my cooking. It’s incredibly absorbent and has a much lower carbohydrate content than other types of flour and oats, which theoretically makes it a good alternative for a lot of recipes.
The benefits of coconut flour
Coconut flour is made from dried and ground up coconut flesh. It is naturally gluten free and grain free, making it paleo friendly. It contains healthy fats, protein, lots of fibre, and is lower in carbohydrates. This all comes together to give it a lower glycemic index than regular flour, so you don’t get a sudden blood sugar spike.
Some quick nutrition stats for you…
Coconut flour is made up of
- 55% carbohydrate
- 31% fat and
- 14% protein
Compare that to regular white flour, which is a whopping 100% carbohydrate.
In a 30g serving of coconut flour, you also get:
- A nice 10g chunk of fibre
- 20% of your daily iron
Hooray for coconuts, eh.
This recipe is literally as simple as:
- Coconut flour
- Dairy free milk
- Optional desiccated coconut to give a bit of a chewier texture
As a disclaimer: the texture and taste resulting from using coconut flour is a bit different from regular porridge. It’s reasonably similar to those instant porridge sachets which have a thick paste-like texture, rather than the chewier jumbo oats. It does also have a subtle coconut flavour to it, so if that isn’t your favourite flavour then you might want to give this one a miss.
The crunch factor: Because of the distinct texture, I really like adding toppings that give a bit of crunch, such as chunks of fresh apple and unsweetened crunchy peanut butter.
Dried fruit and chopped nuts are also really great to give it a burst of flavour. A handful of squidgy sultanas or dried cranberries together with a sprinkle of pecan halves really makes this recipe pop.
Keto friendly coconut porridge
- 35 g (⅓ cup) coconut flour
- 15 g (¼ cup) desiccated coconut
- 150 ml (⅙ cup) dairy-free milk, e.g. soya, almond, coconut
- 100 ml (⅓ cup) water
Your choice of toppings, e.g.
- 1 tbsp crunchy unsweetened peanut butter
- drizzle honey
- half banana
- sliced apple
- handful blueberries
- mixed nuts
- dried fruit
- In a medium saucepan, beat together the coconut flour, desiccated coconut, milk and water until fully combined. Coconut flour is extremely absorbent and will thicken almost instantly upon adding the liquid, so you may want to keep adding extra water until it reaches your preferred thickness
- Cook on a medium heat until the mixture is bubbling for 3-5 minutes, or until the desired consistency has been reached
- Serve topped with your choice of nuts, fresh or dried fruit and sweetener