Keto Pumpkin Pie Oatmeal

This healthy low-carb pumpkin pie “noatmeal” is the perfect fall breakfast! Cozy and comforting this faux oatmeal has a great oatmeal like texture that you’re going to love. There are no grains, no dairy and no sugar — just healthy fats, protein and fiber!

Pecans are a good source of zinc and contain the least amount of carbs from all nuts. Chia seeds, which are high in fibre and healthy omega-3 fatty acids, will help you keep your blood sugar levels stable and induce satiety, helping you feel full for longer.

You can double or triple the batch and store the porridge in the fridge for a few days. Eat cold or reheat as desired. Enjoy!

Step-by-step

1. Place all of the ingredients in a small pot over medium low heat. Cook 3-4 minutes until thick.

   

2. Transfer to a bowl and serve immediately.

   

3. Eat immediately or let it cool down and store sealed in the fridge for up to 3 days.

   

Recipe

Keto Pumpkin Pie Oatmeal

★★★★★4.7 (150 ratings)

A healthy low-carb take on a classic breakfast recipe. Sugar-free, grain-free and dairy-free recipe made in ...

Hands on

5m

Overall

5m

Servings

1

7.5 g

Net carbs

9.3 g

Protein

17.8 g

Fat

274

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

US + metricMetricUS

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Ingredients makes 1 serving

• ¹/₄ cup pumpkin puree (50 g/ 1.8 oz)
• ¹/₂ cup unsweetened almond milk (120 ml/ 4 fl oz)
• ¹/₄ cup unsweetened shredded coconut (19 g/ 0.7 oz)
• 1 tbsp coconut flour (8 g/ 0.3 oz)
• 1 tbsp granulated Erythritol or Swerve (10 g/ 0.3 oz)
• 1 tbsp crushed pecans (14 g/ 0.5 oz)
• 1 tbsp chia seeds (8 g/ 0.3 oz)
• 1 tsp pumpkin pie spice - you can make your own
• ¹/₂ tsp sugar-free vanilla extract or pinch of vanilla bean powder

• Note

  Sweetener can be omitted or swapped for any healthy low-carb sweeteners from this list. If you can't eat nuts, use roasted pumpkin seeds instead of pecans.

Instructions

1. Place all of the ingredients in a small pot over medium low heat. Cook 3-4 minutes until thick.

2. Transfer to a bowl and serve immediately.

3. Eat immediately or let it cool down and store sealed in the fridge for up to 3 days.

Nutrition per serving

Carbs 13%Protein 16%Fat 71% of calories

Net carbs

7.5 g

Total carbs

28.5 g

Fiber

11.6 g

Sugars

4.7 g

Protein

9.3 g

Fat

17.8 g

Saturated fat

4.6 g

Calories

274 kcal

Sodium

71 mg · 3.09% RDA

Magnesium

61 mg · 15.2% RDA

Potassium

472 mg · 23.6% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Pumpkin purée, unsweetened, canned or homemade	2.6 g	0.6 g	0.1 g	17
Almond milk natural (unsweetened)	0.5 g	0.6 g	1.4 g	17
Coconut, dried, desiccated, shredded (organic, unsweetened)	1.4 g	3.8 g	2.4 g	63
Coconut flour, organic	0.9 g	1.4 g	1.2 g	29
Erythritol (natural low-carb sweetener)	0.5 g	0 g	0 g	2
Pecans, nuts	0.6 g	1.3 g	10.1 g	97
Chia seeds	0.4 g	1.6 g	2.6 g	41
Pumpkin spice mix, or gingerbread spice mix (cinnamon, nutmeg, ginger, cloves, allspice)	0.6 g	0.1 g	0 g	3
Vanilla extract, imitation, alcohol	0.1 g	0 g	0 g	5
Total	7.5 g	9.3 g	17.8 g	274

• Gluten free
• Nut free
• Beef free
• Pescatarian