Imagine a warm bowl of creamy Italian polenta — golden, savory, and deeply satisfying — but made entirely from plants and perfectly keto. This coconut cream polenta swaps corn for a velvety blend of coconut cream and coconut flour, simmered with garlic and Italian herbs until thick and luscious. Topped with gently sautéed zucchini ribbons, toasted pine nuts, a shower of nutritional yeast "parmesan," and torn fresh basil, every spoonful delivers that comforting Italian breakfast feeling without a single grain or animal product in sight.

With 50 grams of fat and only 7 grams of net carbs per serving, this bowl hits all the right keto macros. The coconut cream and coconut oil provide a rich base of medium-chain triglycerides, while hemp hearts and pine nuts contribute plant-based protein and additional healthy fats. At over 80% fat by calories, this is a textbook ketogenic breakfast that keeps you fueled well past lunchtime.

Best of all, everything comes together in a single skillet in about 20 minutes — including the toasted toppings. There is no need to dirty extra pots or bowls. Make it on a lazy Sunday morning or as a nourishing weekday breakfast when you want something warm, savory, and a little bit special.

Ingredients (serves 2)

For the coconut polenta:

  • 2/3 cup (160ml) full-fat coconut cream
  • 1/3 cup (80ml) water
  • 2 tablespoons (14g) coconut flour
  • 1 tablespoon (14g) coconut oil
  • 1 clove garlic, minced
  • 1 tablespoon (3g) nutritional yeast
  • 1/2 teaspoon dried Italian seasoning (oregano, basil, thyme blend)
  • 1/4 teaspoon fine sea salt
  • Pinch of black pepper

For the zucchini topping:

  • 1 small zucchini (about 5 oz / 140g), diced into small cubes or cut into thin half-moons
  • 1 tablespoon (14g) coconut oil
  • 1 small clove garlic, thinly sliced
  • Pinch of red pepper flakes
  • Pinch of sea salt

For finishing:

  • 3 tablespoons (25g) pine nuts
  • 2 tablespoons (20g) hemp hearts
  • 2 tablespoons (6g) unsweetened shredded coconut
  • 6–8 fresh basil leaves, torn
  • 1 teaspoon (5ml) extra-virgin olive oil, for drizzling
  • Additional nutritional yeast, for sprinkling

Instructions

  1. Toast the toppings. Place a large skillet (10-inch / 25cm works well) over medium heat. Add the pine nuts, hemp hearts, and shredded coconut. Toast, stirring frequently, for 2–3 minutes until the pine nuts are golden and the coconut is lightly browned and fragrant. Watch carefully — they can burn quickly. Transfer to a small bowl and set aside. Wipe the skillet clean with a paper towel.

  2. Sauté the zucchini. Return the skillet to medium-high heat and add 1 tablespoon of coconut oil. Once shimmering, add the diced zucchini in a single layer. Let it cook undisturbed for about 2 minutes until the bottoms develop light golden color. Stir, then add the sliced garlic, red pepper flakes, and a pinch of salt. Cook for another 1–2 minutes until the zucchini is just tender but still has a slight bite. Transfer to the bowl with the toasted toppings. No need to wash the skillet.

  3. Build the polenta base. Reduce the heat to medium-low. Add 1 tablespoon of coconut oil to the same skillet along with the minced garlic. Stir for 30 seconds until fragrant — do not let it brown. Pour in the coconut cream and water, stirring to combine. Add the dried Italian seasoning, salt, and pepper. Bring the mixture to a gentle simmer.

  4. Thicken with coconut flour. Sprinkle the coconut flour into the simmering liquid about 1 tablespoon at a time, whisking constantly to prevent lumps. Continue whisking over medium-low heat for 2–3 minutes. The mixture will thicken significantly into a creamy, polenta-like consistency. If it becomes too thick, add a splash of water (1–2 tablespoons) until you reach your desired texture. Stir in the nutritional yeast and taste for seasoning.

  5. Serve. Divide the warm coconut polenta between two bowls. Top generously with the sautéed zucchini, then scatter the toasted pine nut and coconut mixture over the top. Sprinkle with hemp hearts, torn fresh basil, an extra pinch of nutritional yeast, and a drizzle of olive oil. Serve immediately while warm and creamy.

Nutrition per Serving

Nutrient Amount
Calories ~548 kcal
Fat ~50g
Protein ~13g
Total Carbs ~12g
Fiber ~5g
Net Carbs ~7g

Nutrition values are approximate and based on the stated ingredients and serving sizes. Actual values may vary depending on specific brands used.

Tips & Variations

Choose the right coconut cream. For the thickest, richest polenta, use canned coconut cream (not coconut milk). Look for brands with at least 20–24g of fat per 1/4 cup serving. If you can only find full-fat coconut milk, refrigerate the can overnight and scoop out the thick cream that rises to the top, discarding the watery liquid underneath.

Make it heartier with tempeh crumbles. For extra protein and a more substantial breakfast, crumble 2 ounces (60g) of tempeh into the skillet when sautéing the zucchini. Season with a pinch of smoked paprika and Italian herbs. This adds roughly 8g of protein per serving while keeping carbs minimal.

Watch for hidden carbs in nutritional yeast. Most nutritional yeast brands have about 1g net carb per tablespoon, but some fortified varieties contain added sugars or fillers. Always check the label. If you prefer, substitute a sprinkle of hemp seed parmesan — blend hemp hearts with a pinch of garlic powder and salt — for a zero-carb alternative.

Swap the pine nuts if needed. Pine nuts deliver the most authentic Italian flavor, but they can be expensive. Toasted slivered almonds, walnut pieces, or even sunflower seeds work beautifully and keep this nut-free if you use the sunflower seed option. The macros will shift slightly but remain keto-friendly with any of these swaps.

Store and reheat with care. The polenta base thickens considerably as it cools. Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, add a splash of coconut cream or water to the skillet over low heat, stirring until creamy again. Keep the toppings stored separately and add them fresh for the best texture.

Frequently Asked Questions

Is this coconut polenta really keto with coconut flour in it?
Yes — coconut flour is one of the most keto-friendly flours available. While it does contain carbohydrates, roughly 60% of those carbs come from fiber, which does not impact blood sugar. This recipe uses just 2 tablespoons total (split between two servings), contributing only about 1.5g net carbs per bowl. Combined with the high fat content from coconut cream, coconut oil, and pine nuts, this recipe maintains an ideal ketogenic macro ratio of over 80% fat.
Can I use almond flour instead of coconut flour?
Coconut flour and almond flour behave very differently, so this is not a direct swap. Coconut flour absorbs roughly 3–4 times more liquid than almond flour, which is why only a small amount creates a thick, creamy polenta. If you use almond flour, you would need significantly more (roughly 6–8 tablespoons) and the result would be grainier rather than smooth. For the best polenta-like texture, stick with coconut flour or try a tablespoon of psyllium husk powder as an alternative thickener.
How do I store and meal-prep this breakfast?
The polenta base stores well in the refrigerator for up to 2 days in a sealed container. However, it will solidify into a thick, scoopable consistency when cold. To reheat, place a portion in a skillet over low heat with 2–3 tablespoons of coconut cream or water, stirring gently until it loosens back to a creamy texture. For the best results, prepare the toasted pine nut topping in a larger batch at the start of the week and store it in an airtight jar at room temperature. Add toppings fresh when serving.
I thought this was vegan keto — why does it taste so rich and cheesy?
The secret is nutritional yeast, which provides a savory, umami-rich flavor reminiscent of aged parmesan without any dairy. Combined with the natural richness of coconut cream, the toasted pine nuts, and the Italian herb seasoning, your palate reads this as a cheesy, indulgent dish. If you want an even more pronounced "cheesy" flavor, increase the nutritional yeast to 2 tablespoons per serving or add a teaspoon of white miso paste to the polenta base while it simmers.
My polenta turned out lumpy — what went wrong?
Lumps typically form when coconut flour is added too quickly or the liquid is not hot enough. To avoid this, make sure the coconut cream mixture is gently simmering before you begin adding the flour. Sprinkle it in slowly, about half a tablespoon at a time, while whisking vigorously and continuously. If lumps still form, use an immersion blender or press the mixture through a fine-mesh sieve. You can also pre-mix the coconut flour with a tablespoon of room-temperature water to form a thin paste before whisking it into the hot liquid.