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pumpkin noatmeal in black bowl topped with pecans

Pumpkin Noatmeal

This keto PUMPKIN NOATMEAL makes the perfect fall breakfast! Packed with healthy fiber from the hemp, chia, and flax and loaded with pumpkin and warm spices, this is the perfect start to a chilly day.

pumpkin noatmeal recipe in black bowl

Honestly, I was never much of an oatmeal fan back when I was eating carbs.

I mean, why waste the carbs on something like a bowl of oats? ๐Ÿ˜‰

These days, though…I just crave it.

Warm, hearty, filling, nutritious. It seems like the best way to start the day and so I had to come up with an alternative.

I’ve shared a keto oatmeal topped with fresh berries and a drizzle of warm almond butter awhile ago and it’s a total favorite around here.

I doctored that recipe up a bit to make it pumpkin flavored.

pumpkin pecan noatmeal in black bowl

Ingredients Needed:

We use Thrive Market for a lot of our specialty ingredients and keto snacks or products. Their prices tend to be cheaper than the local stores and I love that you can so easily sort products by diet.

Like Costco, this is a membership site, but we find that it’s more than worth it based on the amount we save over the regular grocery store.

They have monthly or yearly plans. Check it out here.

low carb pumpkin oatmeal recipe

Hemp Hearts: Hemp hearts (or hemp seeds) are a superfood! They’re the seed of the hemp plant, a great source of protein, packed with vitamins and minerals, and they’re high in both fat and fiber. We use this brand.

Chia Seeds: Another super food containing loads of vitamins, antioxidants, fiber, and protein. We use this brand.

Flax Meal: Another fantastically healthy seed! High in omega-3 fats, lignans, and fiber. We use this brand.

Sweetener: I’ve long been a fan of Lakanto Monkfruit. It’s a 1:1 sugar replacer, tastes like sugar, and has ZERO impact on blood glucose, which means you can count it as zero net carbs. We use it so much that we asked the company for a coupon code for our readers. Use THATLOWCARBLIFE for 20% off your order at lakanto.com.

pumpkin noatmeal in black bowl topped with pecans

How to:

Add water, hemp hearts, pumpkin, flax seed, chia seed, sweetener, pumpkin pie spice, and a pinch of salt to a sauce pan and bring it to a boil.

Stir constantly until the mixture is thick. This will take 3-4 minutes.

Stir in a little vanilla and pour the mixture into a serving bowl.

low carb oatmeal recipe topped with pecans in black bowl

We like to top our pumpkin noatmeal with some chopped pecans and a drizzle of cream.

A bit of maple syrup substitute would also be delicious here!


This will reheat well in the microwave or on the stove. Just add a splash of cream or almond milk and heat until warm.

More keto breakfast recipes:

Keto Breakfasts eBook - 28 new recipes, most with 5 net carbs or less! #keto #lchf #lowcarb #breakfast

Want loads of breakfast recipes all in one easy-to-access spot? Check out my newest eBook – Keto Breakfasts! 28 recipes ranging from pancakes to wraps to sides and more!

Not interested in an ebook? I have a few breakfast favorites here on the site…

collage of pumpkin oatmeal photos

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low carb pumpkin oatmeal recipe

Pumpkin Noatmeal

Warm, creamy, and packed with pumpkin! This pumpkin noatmeal is the perfect way to start a chilly morning. We like to drizzle a little heavy cream over the top just before serving

Yield 2 servings
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes



  1. Add the water, hemp hearts, pumpkin, flax, chia seeds, brown sugar substitute, pumpkin spice, and salt to a small saucepan over medium heat.
  2. Bring to a low boil, stirring constantly, until thickened, about 3 minutes. 
  3. Remove from the heat and stir in the vanilla.
  4. Divide between two bowls and sprinkle with the pecans. Drizzle with a bit of cream, if desired.
  5. Serve hot.

Nutrition Information:

Yield: 2
Amount Per Serving: Calories: 348Total Fat: 26gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 17mgSodium: 79mgCarbohydrates: 22gNet Carbohydrates: 3gFiber: 7gSugar: 0gSugar Alcohols: 12gProtein: 17g

All information and tools presented and written within this site are intended for informational purposes only. This information is provided as a courtesy and there is no guarantee that the information is accurate.

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13 thoughts on “Pumpkin Noatmeal”

  1. If you have tried other keto “oatmeal” recipes and have been so very disappointed, as I have, don’t give up hope!! Try this one!!! I am so glad I did! Love it! New favorite!!

    1. Karly Campbell

      Not that I’ve tried, but there may be something similar out there. ๐Ÿ™‚

  2. 22 Grams!!
    That’s my entire daily allotment!! I find it very problematic to consume so many carbs all at once. This can easily throw a person out of Keto for a good portion of the day. If I’m going to consciously consume carbs I prefer to spread them out over the full day, much easier to stay in Keto all day long that way. I

    1. Karly Campbell

      The majority of people doing keto are counting net carbs, not total. At 3 net carbs, this would fit nicely into just about any keto plan, but I get that not every recipe will work for every person.

      1. Carol Burrows

        Not sure how net carbs are 3. I though the formula was carbs minus fiber. Can anyone explain this math?

        1. Karly Campbell

          Hi Carol! We calculate net carbs by subtracting the fiber AND sugar alcohols from the total carbs. We use erythritol for the sweetener, which has no impact on blood glucose and can be counted as zero carbs. If you use another type of sweetener, you may want to adjust – some sweeteners we avoid entirely or only deduct half. ๐Ÿ™‚

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