This Quick Low Carb Keto Pumpkin Pie Oatmeal is dairy free, gluten free and actually does not contain any oats! It can be enjoyed cold as overnight oats or served warm! This is a perfect fall breakfast and just 4 g net carbs per serving!
Is Pumpkin Oatmeal Keto Friendly?
Pumpkin spice season is upon us and if you are following a keto diet or low carb diet you may be feeling left out as regular oatmeal is high in carbs, not keto friendly and will spike blood sugar.
Since there’s nothing quite like good ‘oats’ to start the morning and just because you may be following a low carb diet or ketogenic diet, it doesn’t mean you need to go without.
Now, you too, can enjoy all the flavors of pumpkin pie spice and the creamy texture of a keto oatmeal as an easy breakfast.
Keto Oatmeal
I used a mix of shelled hemp seeds, chia seeds, flax meal, coconut flour and almond flour to make them super nutritious, high protein and low carb.
Not only does this give the best texture like oatmeal, but it’s packed with flavor too. Stir through pumpkin puree and pumpkin pie spice and you’re transported to Autumn in an instant.
Serve Hot or Cold as an Overnight Oats Recipe
These pumpkin pie oats can be made as a quick soak cold version, prepped the night before for overnight keto oats, or warmed in a pan for a comforting pumpkin porridge style.
If serving cold, I would place these into a mason jar then cover and refrigerate overnight.
FAQs
What if I can't find pumpkin pie spice?
If you don’t have pumpkin pie spice you can use 1 teaspoon cinnamon and a pinch of nutmeg. You can also make my quick and easy homemade recipe for Pumpkin Pie Spice.
What if I don't have chia seeds?
If you don’t have chia seeds you can substitute the whole chia with 1 teaspoon of whole flax seeds. If you don’t have flax, you can substitute the flax meal with 3 tablespoons ground chia.
Can I swap the almond flour?
Yes if you want to swap the almond flour, an even swap would be to use sunflower seed flour.
Can I use a different low carb sweetener?
Yes, if you want to change out the Swerve sweetener I used, you could try Pumpkin Spice Liquid Monk Fruit or Pumpkin Spice Liquid Stevia. Here's my Natural Sweeteners Guide & Conversion chart to help you.
How to Make Pumpkin Pie Keto Oatmeal
To view the nutritional information, exact measurements and print this recipe please scroll to the bottom of this blog post to view the recipe card.
Ingredients
Hemp seeds (shelled)
Swerve Confectioners sweetener (or sweetener of choice)
Pumpkin puree (unsweetened, canned)
Unsweetened almond milk or coconut milk, regular milk or even heavy cream
Optional Toppings
Almond butter (peanut butter or coconut butter)
Yogurt (or coconut yogurt for Dairy Free)
Chopped pecans (or walnuts) or pumpkin seeds or sunflower seeds for nut free
Drizzle of maple syrup, sugar free by Lakanto is the brand I use
Don’t skip on the toppings though guys, especially the nut butter, this really makes it. I love peanut butter or almond butter, but melted coconut butter is also delicious.
Directions
Add all the base ingredients together to a mixing bowl and stir to combine. Leave to stand for 5 - 10 minutes.
Taste and adjust sweetness to taste and almond milk to your desired consistency.
Top with optional nut butter, yogurt and chopped nuts.
For warm oatmeal, simply add to a non-stick pan and simmer for 3- 5 minutes until warm and thick to your liking.
Storage: Airtight container in the fridge for 1 day
More Keto Breakfast Recipes
Chia Pudding with roasted strawberries
Scrambled Egg Chocolate Pudding
4 Ingredient Vanilla Ricotta Pancakes
Lower Carb Oatmeal Recipes
Some of you might be interested in actual oatmeal recipes if you are not following a keto diet. I've got a bunch here that are higher in carbs but just as delicious.
These recipes use real oats, but have no added sugar so they are lower in carbohydrates than store bought oatmeal packets you can buy at your grocery store.
Quick Low Carb Keto Pumpkin Oatmeal
Quick Low Carb Keto Pumpkin Pie Oatmeal
Ingredients
- 2 teaspoon coconut flour
- 3 tablespoon almond flour
- 2 tablespoon hemp seeds (shelled)
- 1 teaspoon chia seeds
- 3 tablespoon flax meal
- 2 tablespoon Swerve Confectioners sweetener (or sweetener of choice)
- 4 ounces pumpkin puree (unsweetened, canned)
- 1 teaspoon pumpkin pie spice
- 1 ¼ cup unsweetened almond milk (unsweetened)
Optional Toppings
- 1 tablespoon almond butter (peanut butter or coconut butter)
- 3 tablespoon yogurt (or coconut yogurt for Dairy Free)
- 1 tablespoon chopped pecans (or walnuts)
Instructions
- Add all the base ingredients together to a mixing bowl and stir to combine. Leave to stand for 5 - 10 minutes. Taste and adjust sweetness to taste and almond milk to your desired consistency and enjoy. You can also store in the refrigerator overnight for an even creamier texture.
- Top with optional nut butter, yogurt and chopped nuts.
- For warm oatmeal, simply add to a non-stick pan and simmer for 3- 5 minutes until warm and thick to your liking.
- Storage: Fridge for 1 day
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Chris Shockley
I don't have hemp seeds. What might I substitute?
Sheila Terry
1st time to try. Heated, additional of Keto friendly coconut almond granola for 2 more net carbs. Gave it some more texture. Going to put in fridge for a creamier consistency & try again tomorrow.
Leah
This is such a great breakfast! I make it at night and eat it in the morning. Some tweaks I have done is to add some cinnamon, a bit more chia seeds for a thicker texture and a splash of vanilla extract.
So filling!