Pumpkin Spice Hemp Heart Oatmeal

This oatmeal without any oatmeal gets the day started!



Ready In:

35 minutes


575 cal

Good For:



About this Recipe

By: FlavCity with 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 salt
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon each of ground cloves, nutmeg, ginger, all spice, cardamom
  • 1 – 2 tablespoons monk fruit sweetener
  • 2 tablespoons full fat coconut milk or cream

Step by Step Instructions

Step 1

Add the water and milk to a small pot along with the salt, all the spices, 1 tbsp monk fruit sweetener then bring to a boil.

Step 2

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 to add more monk fruit or pumpkin spice.

Step 3

After 35 minutes, the hemp hearts should be thick and creamy, mix well and remove from heat.

Step 4

Enjoy the hemp heart oatmeal with some chopped pecans, unsweetened coconut flakes or even some unsweetened cocoa powder to make it chocolate pumpkin spice.

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