Pumpkin Spice Low Carb Oatmeal

Creamy low carb hemp heart oatmeal made with pumpkin spice and dairy free coconut milk. The perfect breakfast recipe for the keto diet.

This recipe is , , , , with main ingredient
low carb oatmeal

I’ve got the perfect low carb breakfast recipe for you guys! It’s pumpkin spiced, low carb, and exactly what you want to eat on a chilly fall or winter morning, especially if you are on the keto diet. This pumpkin spice hemp heart oatmeal is creamy, dairy free, and incredibly low carb.

If you are looking for more keto breakfast recipes, check out my take on a Sausage McMuffin.

hemp heart oatmeal
Pumpkin spice keto hemp heart oatmeal

How To Make Pumpkin Spice Low Carb Oatmeal

What makes this oatmeal recipe low carb and keto approved are nutrient dense hemp hearts. These are the hulled seeds of hemp, and not only low carb, but packed with omega-3, iron, and protein! Start off by adding 3/4 cup each of water and full fat coconut milk to a small pot and bringing it to a simmer. To get that pumpkin spice flavor we all know and love, you can either use 1-1.5 teaspoons of pre-made pumpkin spice, or my homemade mix.

For the homemade pumpkin spice, you will need cinnamon, ground cloves, nutmeg, ginger, all spice, and cardamon. Add the spices to the milk along with 1 tablespoon of monk fruit sweetener, that will be our keto sweetener. Simmer the low carb oatmeal for 35 minutes and stir in 1-2 tablespoons of coconut cream at the end to make to super silky.

low carb oatmeal
Hemp heart oatmeal with pumpkin spices

Where Can I Buy Hemp Hearts?

The best place to buy hemp hearts is from Costco, they have a huge 24 ounce bag for about $12. This price is way better than any other grocery store I have seen. Just make sure to store them in the fridge once you open the bag, because the hemp hearts have a lot of fat and will go rancid.

How Long Will Hemp Heart Oatmeal Last?

I recommend multiplying this recipe by five to meal prep breakfast for the week. The hemp heart oatmeal will last for 5 days in the fridge or can be frozen for 3 months. You can also make this is a slow cooker overnight!

Check out my other breakfast recipes:

low carb oatmeal

Pumpkin Spice Hemp Heart Oatmeal

Course: Breakfast
Cuisine: American
Keyword: hemp heart, keto, low carb, oatmeal, pumpkin spice
Prep Time: 2 minutes
Cook Time: 35 minutes
Servings: 1 person
Calories: 575 kcal
Author: Bobby Parrish

This low carb oatmeal recipe uses nutrient dense and keto approved hemp hearts cooked in coconut milk with pumpkin spices.



  • 1/2 cup hemp hearts
  • 3/4 cup water
  • 3/4 cup unsweetened almond milk or cow's milk
  • Tiny pinch of salt
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon each ground cloves nutmeg, ginger, all spice, & cardamom
  • 1-2 tablespoons monk fruit sweetener
  • 2 tablespoons full fat coconut milk or cream


  1. Add the water and milk to a small pot along with the salt, all the spices, 1 tablespoons monk fruit sweetener, and bring to a boil. Add the hemp hearts and reduce to a simmer and cook for 35 minutes, stirring often. Check for seasoning after 5 minutes, you may want more monk fruit or pumpkin spice. After 35 minutes, the hemp hearts should be thick and creamy, go ahead and add the coconut cream, mix well, and remove from the heat.
  2. Enjoy the hemp heart oatmeal with some chopped pecans, unsweetened coconut flakes, or even some unsweetened cocoa powder to make it chocolate pumpkin spice!

Recipe Video

Recipe Notes

Macros per serving of oatmeal, makes one serving:

575 calories

1.5 grams of net carbs

5.4 grams of total carbs

48.6 grams of fat

27.2 grams of protein

3.9 grams of fiber

Nutrition Facts
Pumpkin Spice Hemp Heart Oatmeal
Amount Per Serving (1 bowl)
Calories 575 Calories from Fat 437
% Daily Value*
Fat 48.6g75%
Carbohydrates 5.4g2%
Fiber 3.9g16%
Protein 27.2g54%
* Percent Daily Values are based on a 2000 calorie diet.

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