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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.

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Ingredients

  • 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

Instructions

  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.