Keto Pumpkin Pie Oatmeal

4.7 stars, average of 132 ratings

By Lauren Lester, updated October 8 20216
This post may contain affiliate links, see our disclaimer.

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!

0 days, 0 hours, 0 minutes

Hands-on 5 minutes Overall 5 minutes

Allergy information for Keto Pumpkin Pie Oatmeal

✔ Gluten free

✔ Nut free

✔ Beef free

Pescatarian

Nutritional values (per serving)

Net carbs7.5 grams

Protein9.3 grams

Fat17.8 grams

Calories274 kcal

Calories from carbs 13%, protein 16%, fat 71%

Total carbs19 gramsFiber11.6 gramsSugars4.7 gramsSaturated fat4.6 gramsSodium71 mg(3% RDA)Magnesium61 mg(15% RDA)Potassium472 mg(24% EMR)

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

Place all of the ingredients in a small pot over medium low heat. Cook 3-4 minutes until thick.
Transfer to a bowl and serve immediately.
Eat immediately or let it cool down and store sealed in the fridge for up to 3 days.

Ingredient nutritional breakdown (per serving)

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

Keto Pumpkin Pie Oatmeal Pin it Follow us 148.4k

Do you like this recipe? Share it with your friends!

Facebook

Twitter

Let us know what you think, rate this recipe!

Sarah 4 years ago # Reply

I've made with many times, and it's perfect as written, but also a great way to up for your fat intake if needed- just add a butter. It's a delicious, filling recipe and so quick & easy to make.

Martina @ KetoDiet 4 years ago # Reply

Thank you Sarah!

Dawn Foote 5 years ago # Reply

This is so Delicious. It will be in my weekly meals.

Thank you Dawn, I'm happy you enjoyed!

Sonja 5 years ago # Reply

This was delicious and filling! It very much felt/tasted like a traditional bowl of oatmeal. Thank you for a wonderful recipe!

Martina @ KetoDiet 5 years ago # Reply

Thank you for your lovely feedback! ❤