Quick Low-Carb Keto Pumpkin Pie Oatmeal

This content originally appeared on Sugar-Free Mom. Republished with permission.

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!

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.

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.


Quick Low Carb Keto Pumpkin Pie Oatmeal

There’s nothing quite like good ‘oats’ to start the morning and just by following a low carb diet doesn’t mean you need to go without. These Keto Pumpkin Pie Spiced Oats are the ultimate fall flavor for a great breakfast to start your day.
Course Breakfast
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 3 servings
Calories 174kcal


2 teaspoon coconut flour3 tablespoon almond flour2 tablespoon hemp seeds shelled1 teaspoon chia seeds3 tablespoon flax meal2 tablespoon Swerve Confectioners sweetener or sweetener of choice4 ounces pumpkin puree unsweetened, canned1 teaspoon pumpkin pie spice1 ¼ cup unsweetened almond milk unsweetened

Optional Toppings

1 tablespoon almond butter peanut butter or coconut butter3 tablespoon yogurt or coconut yogurt for Dairy Free1 tablespoon chopped pecans or walnuts


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


Net Carbs 4g


Serving: 1serving | Calories: 174kcal | Carbohydrates: 9g | Protein: 7g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 1g | Sodium: 5mg | Potassium: 145mg | Fiber: 5g | Sugar: 2g | Vitamin A: 5937IU | Vitamin C: 2mg | Calcium: 69mg | Iron: 3mg

Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

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