Keto Ginger

Keto as a Way of Life

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Keto Pumpkin Faux Oatmeal

Rebecca and I LOVE oatmeal. There’s nothing better on a cold morning than a piping hot bowl of earthy, lightly sweetened and spiced oatmeal. The problem with that, though, is that it’s packed with carbs; a great big No No on Keto.
After being Keto for a year, we had pretty much forsaken one of our favorite breakfast staples until we discovered a Keto Oatmeal recipe on Pinterest. The recipe boasted being grain free, using various seeds and nuts to get the job done.

Excited, we bought all the stuff and tried it immediately!!!

We were sooooo…… just ok with it. That’s not to say we were disappointed per se. But, while the recipe we found opened our eyes to the possibilities, we didn’t really care for that particular mix of ingredients; just a matter of taste, really.

Not to be discouraged, we went to work in the kitchen to figure out just the right blend of seeds, nuts, non-grain flours, liquids, etc, to see if we could get the flavor and texture of our beloved morning porridge right without all those darn carbs.
It took several tries and recipe adjustments, but we landed on what we believe to be the perfect blend of ‘solid to liquid’ ratio and spices.
Of course, as the title of this post indicates, this recipe has pumpkin in it. That’s because, as I’m writing this, it’s the beginning of October. In our house, that means pumpkin-flavored everything.

You can leave the pumpkin out of this recipe if you want, but seriously….

…why would you want to do that?!

My favorite part about this picture is that you can see my reflection in the bowl as I’m taking the picture. It’s not narcssism or anything. Just funny. :p

Some Keto Pumpkin Oatmeal Recipe Notes


Nothing special is needed for this recipe. A bowl for mixing, a pot for cooking and something to stir with. Grab a measuring cup and spoon, and you’re good to go.

Pumpkin Oats Ingredients:

There are some ingredients in this recipe that may be new or strange to you; especially if you’re just getting started on Keto.

This was a first for us on one of them, but we were pleasantly surprised!

If any of these ingredients are new to you, don’t be intimidated by them. Give them a try.

I bet you’ll be glad you did.

Coconut Milk

You can get coconut milk at Wal Mart, so it’s easy to find.

At 8 carbs per cup, it’s not bad to have on hand as a kitchen staple.

We tried other forms of dairy in this recipe, like heavy cream, and those were good, but we like coconut milk for this primarily because of the macros it lends.

57 fat, 12.1 net carbs and 5 protein

That’s a pretty good ratio. If you want to reduce calories a bit, you can use half coconut milk and half water. If you go more than half & half, your feaux oatmeal will start to taste watered down.

Maple Extract

Watkins makes some of the best extracts on the market. Their Maple hits the mark in a big way!

The flavor of their Maple extract will make you think you poured syrup in your recipe. Just don't use more than a few drops for a recipe because you'll quickly overwhelm the dish with maple flavor, which turns sort of bitter.

The flavors of Watkins extracts don't get lost in other ingredients or when they are baked.

Hemp Hearts

This is one of those ingredients we’d never heard of before Keto. Since we discovered Hemp Hearts, we’ve found about a brazillian uses for them!

With 1 carb and 1 dietary fiber per serving, it’s the perfect ingredient to use in Keto oatmeal, to make Keto breads/muffings and all sorts of other things. Needless to say, you’ll see this ingredient in a lot of the recipes on this blog.

Ground Flax Seed

Flax seed is one of the essentials of Keto baking. It adds a depth of flavor to breads/muffins. With only 1 net carb per 2 tablespoons, it’s a great addition to any recipe that might use flour or meal.

We like it because it’s also a good source of Magnesium and Omega 3 fatty acids.

For more on Flax Seed, check out our blog post about it, "Why Flaxseed is Good for Keto and Great for You"

Chia Seeds

Chia Seeds is one of those 'health foods' that have hit the scene in the past few years, so you've probably heard of them.

They pack a huge nutritional punch, so they're good for your diet for that reason alone.

We use them a lot in our baked recipes because they're a great binder. They also do a good job of thickening liquids because of the huge amount of fiber they contain.

Pumpkin Pie Spice

You can waste your money buying premade pumpkin pie spice, or you can make your own. There’s a recipe for my quick and easy Pumpkin Pie Spice below.

Pumpkin Puree

I just used the 100% pumpkin puree from a can. Sure, it’s great to roast your own pumpkin and puree it yourself, but that’s wildly time consuming. I should note that adding pumpkin does add about 4 additional net carbs to the final product, but to me, it’s worth it. If you want to trim those carbs, leave this out. You will still have a wonderfully spiced bowl of Keto Oatmeal (or Fauxtmeal, as it were).

Golden Monkfruit

Golden Monkfruit is the perfect Keto substitute for brown sugar.

It has the sweet, caramel-like flavor with a hint of molasses that you would expect from brown sugar. But it has none of the carbs!

Monkfruit, in all its forms, has become our Keto sweetener of choice.

Learn More About Sweeteners

Interested in learning a little more about sweeteners and where they rank for Keto?

We put together a handy chart of 55 sweeteners commonly used on the market today. The chart shows you which sweeteners are actually sugar, which ones are bad chemicals or natural, where they land on the Glycemic Index and more.

We also rank each sweetener on the list as Good, Bad, or Ugly for Keto.


Click here to read our 55 Sweeteners blog post.


Or just click the image to download the free chart as a pdf.

Coconut Flour

Made from coconut pulp after all the liquid has been removed to make coconut milk, coconut flour is a great low carb, glutten free alternative to wheat flour.

Coconut flour tends to absorb moisture well, and has a distinct coconut flavor, so it's used more as a binder and thickener in recipes rather than as the main portion of flour.

Using too much coconut flour in most recipes will result in a mealy texture, or a end product that is a bit too dry.

Cooking Tips

TIP #1 – Mix all the dry ingredients separately first.

Don’t dump everything into your pot all at once. Mixing the dry ingredients first will give you a chance to work out any clumps and make sure the spices and everything are evenly dispersed throughout. I made a batch where I added the spices to the pot after I stirred everything else in, and they clumped up.

Time Saving Tip:

If you make up a bunch of the dry mixture early in the week, you can make small portions of this throughout the week and save some time. Just follow this ratio –

1 Cup Dry Mix
1/4 Cup Pumpkin
1 cup Coconut Milk
1 tsp Maple Extract


Then just follow the instructions for cooking in the recipe below

TIP #2 – Add the maple extract last.

If you add it too soon, it’ll just boil off and it won’t give you that nice maple-y flavor.


The recipe below makes two servings because I developed this to be breakfast for Rebecca and me, but you can easily half it. It’s fantastic with bacon and some coffee. I also like to put a pat of butter just on top so it gets all melty and good. Also, try sprinkling the top with a few crushed up pecans, brazil nuts or almonds. Or, throw a pinch of the dry Hemp Hearts on top for some added texture! Close your eyes, taste it and pretend it’s yummy pumpkin oatmeal. Your imagination really won’t have to work that hard!


As I entered all the ingredients into MyFitnessPal to find the macros to add to the recipe below, I noticed something. Not only are the macros great for Keto, but this stuff is a great source of Potassium, Calcium and Iron.

Potassium: One bowl of our Keto Pumpkin Oatmeal contains 1116 mg of Potassium. Keep in mind that one medium banana only contains 422 mg of the stuff.

Calcium & Iron: This also contains 66.3% of the daily recommended dose of Calcium and 81.3% for Iron (based on a 2000 calories diet, of course)
That’s not bad for three really important nutrients. Discovering this was a happy surprise for me, so I thought I’d share.

Thanks for Reading

We hope you enjoy this Keto Pumpkin Oatmeal Recipe (without the oatmeal). If you give this recipe a try, please let us know how it works out for you. Please drop us a line in the comments below, send us an email at or join us on our Facebook Page where we share and discuss Keto recipes all the time.

We post new recipes and Keto tips weekly, so if you don’t want to miss those, sign up for our weekly Email by clicking HERE.

Keto Pumpkin Oatmeal Recipe

Just the thing for a cold morning. Oatmeal warms you from the inside out! But there's no actual oats in this porridge!

Course Breakfast
Cuisine American
Keyword breakfast, keto, Pumpkin Oatmeal
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 2 Bowls
Calories 769 kcal


Dry Ingredients

Wet Ingredients


  1. In a medium sauce pan over medium heat, bring coconut milk to a low boil

  2. While the milk is warming up, in a medium bowl, thoroughly mix all dry ingredients

  3. When milk being to boil, carefully stir in dry ingredients. Stir slowly to remove all clumps.

  4. When the mixture is smooth, stir in the pumpkin puree. Continue stirring until the pumpkin is incorporated and the mixture is smooth.

  5. Bring mixture to a low boil and reduce heat to simmer for 10 minutes. Give it a slow stir every couple minutes.

  6. After 10 minutes, remove mixture from the heat and add the maple extract. Stir until thoroughly incorporated.

  7. Serve in a bowl for breakfast (or whenever you like!)

Recipe Notes

Optional: Sprinkle some crushed pecans or a few Hemp Hearts over the top for a bit of crunch.
You can also top with a pat of butter or some whipped cream.

Nutrition Facts
Keto Pumpkin Oatmeal Recipe
Amount Per Serving (1 cup)
Calories 769 Calories from Fat 513
% Daily Value*
Fat 57g88%
Carbohydrates 27g9%
Fiber 19g79%
Protein 34g68%
* Percent Daily Values are based on a 2000 calorie diet.

Pumpkin Pie Spice

Easy homemade pumpkin pie spice.

Course Condiment
Cuisine American
Keyword Pumpkin Pie Spice, Spice Blend, spice mix
Prep Time 5 minutes
Servings 8 tbsp



  1. Mix all spices in a bowl until well blended
  2. Store in an airtight container

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The products on this page may be affiliate links; many of them found on Amazon. If you purchase any of these products through our links, we will receive a small commission from the sale. See our Affiliate Disclaimer for more information.