Grain-Free Pumpkin Spice Oatmeal Recipe ~ Fat Burning Breakfast!

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keto oatmeal recipe

If you're working toward a weight loss goal and you're trying to keep your insulin from spiking too high, then traditional oatmeal might not be the best option. One cup of cooked oatmeal has around 24 grams of insulin spiking starch. Not to mention, traditional oatmeal is usually topped with honey or maple syrup as well as fruit. Even with just a one tablespoon drizzle of honey, this comes out to an additional 18 grams of added sugar. All of these starches and sugars combined can have a huge impact on the storing hormone insulin and keep the body out of fat burning mode.

On top of all of this, oatmeal is no where near as satiating as other break-fast options, which ensures that you'll be hungry faster and crave something to eat sooner.(1)

But now that it's fall, you're probably looking for a warm and cozy breakfast option that still works with your weight loss and wellness goals. To help fill this need, I recently developed my Grain-Free Pumpkin Spice Oatmeal recipe... that doesn't actually use any oatmeal!

This recipe is surprisingly satiating and has a very similar texture and experience to traditional oatmeal - all without the large amounts of starches or sugars!

Plus, if you're carb sensitive or plant-based, I've included a few additional swaps for you, too!

Check out this warming recipe below!

Psst - unsure where to find high quality sources of almond flour, nuts and seeds? I share my favorite brands and where to find them with THIS blog post.

keto oatmeal recipe

Grain-Free Pumpkin Spice Oatmeal

Serves 1


  • 1 Tbsp. hemp seeds

  • 1 Tbsp. flax seeds

  • 2 Tbsp. chia seeds

  • 2 Tbsp. almond flour

  • 1/2 cup unsweetened almond or coconut milk

  • 1/4 cup unsweetened canned pumpkin

  • 1/2 tsp. vanilla extract

  • 1/2 tsp. pumpkin pie spice

  • 1/2 cup unsweetened, full-fat greek yogurt OR 1/2 cup unsweetened dairy-free yogurt with 1 serving vanilla protein powder stirred in

  • 1/2 small banana, sliced (remove if carb sensitive)

  • optional 1 Tbsp. almond butter topping

  1. Combine all ingredients, except for the greek yogurt (or plant-based yogurt + protein powder), banana and optional almond butter in a small pot or sauce pan over medium heat. Stir the ingredients for about 5 minutes until the liquid has been absorbed by the seeds.

  2. Remove from heat and stir in the greek yogurt (or plant-based yogurt + protein powder). Top with sliced banana (or remove if carb sensitive). If you're looking for an extra boost of satiety, you can also top this with 1 Tbsp. almond butter.

Related: Vanilla Coconut Latte Smoothie Recipe