This is my first time making oatmeal cookies, and I wanted to make them healthy and keto-friendly. My favorite part is the hemp hearts, they add a nice little crunch. I hope you like them, and if you do, be sure to share them around!

Keto cookies are a staple of the ketogenic diet. They are fairly simple to make, and taste great in just about any recipe. I recently experimented with a recipe for Keto Oatmeal Cookies, and they turned out beautifully!

Our keto oatmeal cookies recipe is healthy, sweet and hard to beat!

I’ve always been a big fan of oatmeal cookies, especially when they’re soft, chewy and full of warmth and comfort. If I could, I would wrap myself in an oatmeal cookie. And then I want to eat everything I can get my hands on!

Luckily, these keto oatmeal cookies are just as delicious as the traditional….. With many health benefits! Oh, and I said there is only one net carbohydrate per serving!

What’s the secret ingredient to use instead of high-carb oatmeal? Hempseed!

Here’s some information about hempseed 101.

Hempseed, also called hemp heart, are the seeds of the hemp plant Cannabis sativa. Yes, they come from the same species as cannabis (marijuana), but it is a different species. They can’t get you high though, but they can get you fat!

Hemp seeds are surprisingly nutritious, rich in healthy fats, abundant protein and many minerals. Weed seeds are considered nuts and have a slightly nutty flavor. They contain a lot of fat – over 30%! They are also exceptionally rich in two super essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3). Hemp hearts are an exceptional source of protein. For this reason, hemp seeds are an excellent addition to a vegetarian keto diet.

In addition, hemp seeds provide our bodies with a large amount of vitamin E, as well as essential minerals such as magnesium, sodium, phosphorus, potassium, sulfur, calcium, iron and zinc. With its many beneficial properties, hemp has been used as food and medicine in China for over 3,000 years. Who would have ever thought that this little seed could have such an impact!!!

Now, for a very important call. Which sweetener should I choose and why?

Without going into detail, it is important to explain that allulose and erythritol give totally different ketone yields.

Allulose is a natural sugar with a glycemic index of zero and no calories. It behaves like ordinary table sugar. This means that when it is cooked, it melts, caramelizes and gives a nice soft effect. Erythritol, on the other hand, is a sugar alcohol that offers the same sweetness and crunch as sugar without melting or turning brown.

And what does that have to do with you?

This means that you must first decide whether you want a soft cookie or a crunchy oatmeal cookie. If you use allulose, your cookies will be soft and chewy with caramelized edges. If you choose erythritol, you get soft and crispy cookies. Either way, BOTH cookies are delicious, savory, and will definitely put a big, sweet smile on your face!

Hip rat: I usually buy Allulose and Erythritol in bulk on Amazon with Amazon Subscribe and Save (then I get an extra 15% off). Buying in bulk saves me money and ensures that I always have everything I need in my pantry, so I never run out. (I live in a small mountain town where there are very few specialty foods).


Keto oatmeal cookies

.. : 24 SERIES

Preparation time: 10 MINUTES

Cooking time: 15 MINUTES

Total time : 25 MINUTES

These keto oatmeal cookies are healthy, sweet and hard to beat – and they use hemp hearts!

  • 1 Mandelmehl Extra Cup
  • 1/2 cup of hulled hemp seeds (also called hemp hearts)
  • 3/4 cup finely chopped walnuts (I buy Diamond, finely chopped)
  • 2 tablespoons flaxseed meal
  • 1 teaspoon xanthan gum
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1/2 cup keto friendly sweetener (see this post for sweetener suggestions).
  • 8 tablespoons soft butter
  • 1 large egg
  • 1 teaspoon pure vanilla extract


Preheat the oven to 350 degrees. Line a baking sheet with parchment paper.


Mix dry ingredients in a medium bowl: Almond flour, hemp seeds, walnuts, flaxseed meal, xanthan gum, baking powder, salt and cinnamon. Set it aside.


In a separate bowl, using an electric hand mixer, mix together the sweetener, softened butter, egg and vanilla.


Pour the dry ingredients into the wet ingredients. Mix ingredients with a hand mixer on low speed or with a wooden spoon until well blended.


Using a tablespoon, transfer the cookie dough to a lined baking sheet.

  • Leave at least 15 cm between the cookies, as they will fall apart during baking.
  • With erythritol, you need to flatten the dough before baking because it does not dissolve on its own. Press the dough with your thumb or a fork until it is 2 to 3 inches in diameter (about 1/2 inch thick).


Place the cookies in the preheated oven.

  • For allulose : Bake 12-15 minutes or until edges begin to brown.
  • For erythritol : Bake for 15 minutes.


After baking, wait at least 5 minutes before placing the cake on a wire rack to cool. The texture of the cookies will be better when they are completely cooled.



  • For allulose : I prefer to keep these cookies in the refrigerator. While it’s good enough to keep in the fridge, I like the texture better right out of the fridge.
  • For erythritol : Store at room temperature.

Both types can be frozen. I often freeze half a batch after they cool, so I have a delicious keto oatmeal cookie on hand when I feel like a sweet treat. Surprisingly, I not only like to eat them defrosted, but also lightly frozen.

The nutritional value was calculated with allulose.

As for the nutritional information : Carbohydrate values for allulose can be found in the nutrition table under sugar alcohols. Although allulose is NOT a sugar alcohol, we believe it can be subtracted from the total carbohydrate to determine the net carbohydrate value. The researchers found that allulose has no effect on blood sugar levels.

Demand: 24 servings, serving size: 1 cookie
Quantity per serving:
110 calories | 10 g fat | 7 g total carbohydrates | 1 g fiber | 5 g sugar | 3 g protein | 1 g net carbs

Provided for you by

Delicious and only 1 net carbohydrate per cookie!

This calls for a celebration, and I suggest you cheer yourself up with another keto oatmeal cookie? You and your whole family will love these cookies, whether you’re a fan of soft and chewy or crunchy and crumbly!

A real cookie monster? ! Try our keto chocolate chip cookie recipe!

Frequently Asked Questions

Can you substitute hemp hearts for oats?

Yes, you can substitute hemp hearts for oats.

Are Hemp Hearts OK on keto?

Hemp hearts are a great source of protein and fiber, but they are not allowed on keto.

What can I replace oats with on keto?

You can replace oats with almond flour, coconut flour, or any other low-carb flour.

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