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Healthy Pumpkin Pie Oatmeal

4.7 stars, average of 108 ratings

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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!

Hands-on Overall

Allergy information for Healthy Pumpkin Pie Oatmeal

✔  Gluten free
✔  Nut 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)

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. Healthy Pumpkin Pie Oatmeal
  2. Transfer to a bowl and serve immediately.
    Healthy Pumpkin Pie Oatmeal
  3. Eat immediately or let it cool down and store sealed in the fridge for up to 3 days. Healthy Pumpkin Pie Oatmeal

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Pumpkin purée, unsweetened, canned or homemade
2.6 g0.6 g0.1 g17 kcal
Almond milk natural (unsweetened)
0.5 g0.6 g1.4 g17 kcal
Coconut, dried, desiccated, shredded (organic, unsweetened)
1.4 g3.8 g2.4 g63 kcal
Coconut flour, organic
0.9 g1.4 g1.2 g29 kcal
Erythritol (natural low-carb sweetener)
0.5 g0 g0 g2 kcal
Pecans, nuts
0.6 g1.3 g10.1 g97 kcal
Chia seeds
0.4 g1.6 g2.6 g41 kcal
Pumpkin spice mix, or gingerbread spice mix (cinnamon, nutmeg, ginger, cloves, allspice)
0.6 g0.1 g0 g3 kcal
Vanilla extract, imitation, alcohol
0.1 g0 g0 g5 kcal
Total per serving
7.5 g9.3 g17.8 g274 kcal

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Lauren Lester
Creator of Healthful Creative

Lauren Lester

Lauren is a food photographer, recipe developer, and author.

She is the founder of the creative content agency, Healthful Creative. HC specializes in helping food centered brands share their story through recipe development + food photography.

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Comments (6)

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.

Thank you Sarah!

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

Thank you Dawn, I'm happy you enjoyed!

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

Thank you for your lovely feedback!