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    Home » Breakfast

    Keto Low-carb Pumpkin Oatmeal

    November 17, 2021 by Chelsea Blake Leave a Comment

    Jump to Recipe Print Recipe
    Bowl of keto low-carb pumpkin oatmeal with cream and pecans on top

    I'm on a serious pumpkin kick these days. And I simply Can't. Get. Enough. If you've got some leftover pumpkin around (or are crazy like me and have stacks of pumpkin puree cans in your pantry), this Keto Low-carb Pumpkin Oatmeal is the perfect way to use up that pumpkin. Just a couple minutes in the microwave and you've got yourself a warm bowl of fall flavors to start your day!

    View more pumpkin & fall recipes here.

    Bowl of keto low-carb pumpkin oatmeal with cream and pecans on top

    Breakfast

    Can we talk about breakfast for a minute? When you're on a low-carb diet, you get sick of eggs real quick. I can't tell you how many times I've Googled "keto breakfast no eggs". Don't get me wrong, I love eggs, and they are still my go-to breakfast food. But sometimes I want something different, and most of the typical breakfast foods are filled with carbs. The solution? Get creative. Not only is this dish completely different and customizable (you want walnuts instead of pecans? go for it!), but it's also EASY peasy and quick.

    Looking for more breakfast ideas? Here's a list of more keto breakfast ideas.

    Or check out #ketobreakfast on pinterest

    Bowl of keto low-carb pumpkin oatmeal with cream and pecans on top

    What is "Pumpkin Pie Spice"?

    "Pumpkin Pie Spice" or "Pumpkin Spice" is a combination of cinnamon, nutmeg, cloves, allspice and ginger. If you live in the U.S., most grocery stores carry this mix in the spices section. If you live outside of the U.S. and cannot find this in your store, simply make your own by mixing the following:

    • 2.5 teaspoons of cinnamon
    • ½ teaspoon of nutmeg
    • ½ teaspoon of ginger
    • ¼ teaspoon of cloves
    • ¼ teaspoon of allspice

    If you don't have all five of these ingredients, don't worry. Just do what you can with what you have. Cinnamon and nutmeg are the most important, in my opinion.

    Bowl of keto low-carb pumpkin oatmeal with cream and pecans on top

    Toppings & Extras

    This dish is very customizable. I topped it with heavy cream, pecans and a dash of cinnamon, but feel free to do what you want. Here are some ideas:

    • Other nuts and seeds (walnuts, sunflower seeds, pumpkin seeds, etc.)
    • Butter
    • Maple syrup (sugar-free or extract for the keto folks)
    • Nut butter
    • Shaved coconut
    • Berries, pomegranate, or other fruit

    Looking for more breakfast ideas? Here's a list of more keto breakfast ideas.

    View more pumpkin & fall recipes here.

    📖 Recipe

    Bowl of keto low-carb pumpkin oatmeal with cream and pecans on top

    Keto Low-carb Pumpkin Oatmeal

    Warm fall spices, pumpkin puree and hearty nuts and seeds create a scrumptious bowl of keto-friendly breakfast n'oatmeal! Ready in minutes; seriously delicious.
    Pin Print Rate
    Prep Time: 5 minutes minutes
    Cook Time: 2 minutes minutes
    Servings: 1

    Ingredients
     

    • ¼ cup hemp seeds
    • 2 tablespoon ground flax seeds / flax seed meal
    • 1 tablespoon chia seeds
    • ⅓ cup unsweetened almond milk (or other nut milk)
    • ⅓ cup pumpkin puree
    • ½ tablespoon butter (vegans use vegan butter or coconut oil)
    • 7 drops stevia (or sweetener or choice)
    • ½ teaspoon pumpkin pie spice
    • ¼ teaspoon vanilla extract

    Garnish

    • 1 tablespoon chopped pecans
    • 1 tablespoon heavy cream
    • pinch cinnamon

    Instructions
     

    • Add all ingredients to a bowl and stir.
    • Microwave for 30 seconds at a time, stirring in between. After about 2 minutes it should be hot, thick and creamy.
    • If it's too thick, add a little milk. If it's too thin, cook a little more. Taste the oatmeal and, if needed, feel free to add more spice, cinnamon or sweetener. Garnish with crushed pecans, heavy cream and cinnamon.

    Nutrition

    Nutrition Facts
    Keto Low-carb Pumpkin Oatmeal
    Amount per Serving
    Calories
    507.3
    % Daily Value*
    Fat
     
    38.1
    g
    59
    %
    Saturated Fat
     
    6.2
    g
    39
    %
    Trans Fat
     
    0.3
    g
    Polyunsaturated Fat
     
    25.1
    g
    Monounsaturated Fat
     
    5.8
    g
    Cholesterol
     
    15.1
    mg
    5
    %
    Sodium
     
    60.8
    mg
    3
    %
    Potassium
     
    340.7
    mg
    10
    %
    Carbohydrates
     
    20
    g
    7
    %
    Fiber
     
    12
    g
    50
    %
    Sugar
     
    3.1
    g
    3
    %
    Net Carbs
     
    8
    g
    Protein
     
    24.1
    g
    48
    %
    Vitamin A
     
    13152.8
    IU
    263
    %
    Vitamin C
     
    3.9
    mg
    5
    %
    Calcium
     
    210.8
    mg
    21
    %
    Iron
     
    10
    mg
    56
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Nutrition information is estimated. Amounts may vary depending on the specific brand and/or type of ingredients you use. Sugar alcohols and other sweeteners that typically do not effect blood glucose levels, including but not limited to erythritol and allulose, are excluded from the carb count.

    More Breakfast

    • Cup of Low-Carb Pumpkin Spice Smoothie on an orange napkin
      Low-Carb Pumpkin Spice Smoothie
    • Two cups of pina colada smoothie with a slice of pineapple on top
      Low-Carb Pina Colada Smoothie
    • A cup of Keto Berry Smoothie with raspberries on top
      Keto Vegan Berry Smoothie
    • Two cups of Green Detox Smoothie with ginger, lemon, kiwi and a yellow straw
      Keto! Green Detox Smoothie

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    Hi, I'm Chelsea

    I'm a Florida girl who, despite not having a gallbladder, follows a low-carb diet with plenty of healthy fats. I created this site to share meal plans, dietary information and my favorite recipes. Read More…

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    Diet Without a Gallbladder

    I developed a customized diet for those without a gallbladder. Yes, it is possible, but not without some alterations. Learn more about how to do keto without a gallbladder or how to do the Mediterranean diet without a gallbladder.

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