You won't miss oatmeal on a Paleo or Whole30 diet with this Spiced Pumpkin Grain-Free Oatmeal! It has all of the comforting flavors of regular pumpkin oatmeal and is made with nutritious ingredients like cauliflower rice and hemp hearts. It's an amazingly easy breakfast recipe that's full of nutrients and Fall flavor!
Breakfast, Paleo Recipes, Quick & Easy Meals, Vegan Recipes, Whole30 Recipes

Spiced Pumpkin Grain-Free Oatmeal

15 comments

You won’t miss oatmeal on a Paleo or Whole30 diet with this Spiced Pumpkin Grain-Free Oatmeal! It has all of the comforting flavors of regular pumpkin oatmeal and is made with nutritious ingredients like cauliflower rice and hemp hearts. It’s an amazingly easy breakfast recipe that’s full of nutrients and Fall flavor!

You won't miss oatmeal on a Paleo or Whole30 diet with this Spiced Pumpkin Grain-Free Oatmeal! It has all of the comforting flavors of regular pumpkin oatmeal and is made with nutritious ingredients like cauliflower rice and hemp hearts. It's an amazingly easy breakfast recipe that's full of nutrients and Fall flavor!

I used to make pumpkin oatmeal so good that I looked forward to it every year when pumpkin season came around. There’s just something about the flavor that nourishes the soul on a chilly Fall day! But grains are off-limits on a Paleo or Whole30 diet, which means no oatmeal. I eliminated most grains from my diet several years ago, so I haven’t had pumpkin oatmeal for quite awhile.

I’ve missed eating pumpkin oatmeal each Fall, so I was super excited when I got the idea to use my Paleo Breakfast Porridge recipe as a starting point for a grain-free pumpkin spice oatmeal recipe. My Pumpkin Pie Smoothie recipe also inspired me, and the result is a comforting Pumpkin Spice “Oatmeal” that imparts all of the flavor of regular pumpkin oatmeal but in a grain-free, Paleo, vegan and relatively low-carb version that’s super nutritious!

Health Benefits & Nutrition Info

So if there’s no oats in this Pumpkin Spice Grain-Free Oatmeal, what is in it? The grain-free ingredient that helps impart an oatmeal-like texture might surprise you: cauliflower rice. A popular low-carb substitute for rice, cauliflower is low in calories and carbohydrates as well as a good source of fiber, vitamin C, vitamin K, B6, folate and choline. As a member of the brassica family of vegetables, cauliflower is also a rich source of the antioxidants sulforaphane, isothiocyanates and glucosinolates that research shows may help to balance hormones, keep the heart healthy and possibly even fight several forms of cancer. (source)

Pumpkin also offers a lot of benefits, including 7 grams of fiber and 200% of the recommended daily intake of vitamin A equivalent beta-carotene per cup!

Coconut milk is rich in medium chain fatty acids (MCFA), which research has found are a great source of energy. In addition, these special fats may also help with Alzheimer’s Disease, weight loss, and give the immune system a boost. For more information, check out this article.

Once clear of the stigma, the qualities of hemp hearts (hemp seeds) can really shine. For example, hemp seeds have been recognized as the “perfect” vegan protein because hemp seeds contain all 20 amino acids and all nine amino acids that “essential” to be consumed because they cannot be made by the human body. They’re also a great source of manganese, magnesium, zinc and vitamin E that do everything from help the body fight free radicals to keeping the bones strong and making neurotransmitters. Hemp seeds also contain the ideal ratio (3:1) of omega 3 to omega 6 fatty acids and a special fatty acid called Gamma-Linlenic Acid (GLA for short) that is a necessary building block for some prostaglandins. As a result, GLA may help to balance hormones. (source)

The spices that make this Spiced Pumpkin Grain-Free Oatmeal taste like pumpkin pie – cinnamon, ginger and nutmeg – also offer benefits. Cinnamon and nutmeg are rich in manganese, a mineral used by the body to make a powerful antioxidant enzyme that scavenges free-radicals, and cinnamon may help the body keep blood sugar levels in balance. Nutmeg, ginger and turmeric are all good for the digestive system, and all four spices help to fight inflammation.  Who knew that these tasty spices were so beneficial?!

The result is a delicious and nutritious Pumpkin Spice Grain-Free Oatmeal that that will help you get going on a chilly Fall morning!

You won't miss oatmeal on a Paleo or Whole30 diet with this Spiced Pumpkin Grain-Free Oatmeal! It has all of the comforting flavors of regular pumpkin oatmeal and is made with nutritious ingredients like cauliflower rice and hemp hearts. It's an amazingly easy breakfast recipe that's full of nutrients and Fall flavor!

Tips, Tools & Ingredients

Links to products are included below as part of this section. Some of them are affiliate links, which means that I may receive a small commission if you purchase a product through one of my links. Don’t worry, it doesn’t change the price you pay. Thank you for supporting Taste Abounds!

Cauliflower Rice

Although you certainly can buy a head of fresh cauliflower and “rice” it yourself with a food processor or standing grater, I prefer to skip the work and the mess and buy fresh or frozen cauliflower rice. The additional cost is minimal, especially if you buy your cauliflower rice at Costco or Walmart. Other supermarkets also sell cauliflower rice fresh and/or frozen, such as King Soopers (Kroger).

Pumpkin

I’m going to state the obvious and tell you that I use canned pumpkin to make this Pumpkin Spice Grain-Free Oatmeal. Some folks grow their own pumpkins to cook with in the Fall. If you’re one of them, good for you. I’m impressed! You can certainly use pumpkin puree from your home grown pumpkins in this recipe. I don’t grow my own pumpkins, so here’s a tip on canned pumpkin.

Canned pumpkin can be pricey, but this is an area where I’m not too picky. The 365 brand at Whole Foods is less expensive than most other brands found at health food stores, but I’ve also bought the Libby’s brand at King Soopers. Just be sure that you buy canned pumpkin puree, not pumpkin pie filling.

Maple Syrup

Thanks to the applesauce that provides some sweetness, this Pumpkin Spice Grain-Free Oatmeal can be made Whole30-compliant by simply omitting the maple syrup. The tiny little bit in the recipe does add an impressive amount of flavor, though, so if you can include it, I suggest that you do.

The best price on maple syrup that I’ve found is at Costco. Other places where I’ve found it for a good price are TargetWalmart and VitaCost. Brandless even sells a 6.7 oz bottle for $3!

Whole30-Friendly Pumpkin Spice Grain-Free Oatmeal

To make this recipe Whole30 friendly simply omit the maple syrup. The recipe only calls for 1 teaspoon per serving, so it’s still tasty without it!

Are you ready for the recipe?

You won't miss oatmeal on a Paleo or Whole30 diet with this Spiced Pumpkin Grain-Free Oatmeal! It has all of the comforting flavors of regular pumpkin oatmeal and is made with nutritious ingredients like cauliflower rice and hemp hearts. It's an amazingly easy breakfast recipe that's full of nutrients and Fall flavor!
5 from 13 votes
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Pumpkin Spice Grain-Free Oatmeal

You won't miss oatmeal on a Paleo or Whole30 diet with this Spiced Pumpkin Grain-Free Oatmeal! Made with nutritious ingredients, this easy breakfast recipe will nourish your soul with Fall flavor.

Course Breakfast
Prep Time 7 minutes
Cook Time 5 minutes
Total Time 12 minutes
Servings 8 people
Calories 257 kcal
Author Laura Duffy

Ingredients

  • 12 oz cauliflower rice, cooked
  • 1 cup pumpkin puree
  • 1 cup applesauce, unsweetened
  • 1 cup coconut milk (canned)
  • 2 Tbsp maple syrup
  • 1 tsp vanilla
  • 1 1/2 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp nutmeg
  • 1/2 tsp turmeric
  • 1/4 cup hemp seeds (a.k.a. hemp hearts)
  • 1 cup pecan pieces as a garnish to add crunch

Instructions

  1. Cook the cauliflower rice. This can be done in the microwave or in a saute pan on the stove over low-medium heat. Either method will take about 5 minutes.

  2. While the cauliflower rice is cooking, add the spices, vanilla, applesauce and pumpkin puree to a large bowl. Shake or stir the coconut milk so the coconut cream is evenly distributed throughout. Measure out 1 cup and add to the pumpkin mixture. Add the maple syrup at this point, too (optional). Stir until smooth.

  3. Add the cooked cauliflower rice to the pumpkin mixture, leaving any excess water in the bottom of the pan or bowl. Add the hemp hearts and mix well. 

  4. To serve, top each bowl with pecans. Enjoy!

Recipe Notes

*The Nutrition Facts shown are an estimate only. Calculations include the maple syrup. Without the maple syrup, each serving contains approximately 4 grams of sugar and 11 grams total carbohydrates (including 3 grams of fiber).

Nutrition Facts
Pumpkin Spice Grain-Free Oatmeal
Amount Per Serving
Calories 257 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 7g44%
Sodium 31mg1%
Potassium 417mg12%
Carbohydrates 15g5%
Fiber 3g13%
Sugar 8g9%
Protein 5g10%
Vitamin A 4815IU96%
Vitamin C 24.1mg29%
Calcium 52mg5%
Iron 2.6mg14%
* Percent Daily Values are based on a 2000 calorie diet.

You won't miss oatmeal on a Paleo or Whole30 diet with this Spiced Pumpkin Grain-Free Oatmeal! It has all of the comforting flavors of regular pumpkin oatmeal and is made with nutritious ingredients like cauliflower rice and hemp hearts. It's an amazingly easy breakfast recipe that's full of nutrients and Fall flavor!Disclosure: this post includes affiliate links for convenience. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Spiced Pumpkin Grain-Free Oatmeal

15 Comments

  1. 5 stars
    Such a delicious option! Your photo is inspiring! Now I’m ready to go make this!! Love the pecans on top too.

  2. Emily Sunwell-Vidaurri

    5 stars
    This is so creative! What a nice way to enjoy porridge in a grain-free way, love that it’s packed with all of that veggie goodness.

  3. 5 stars
    Cauli-rice?! Genius oatmeal sub! Gonna have to try this next time I have a cauliflower on hand. 🙂

  4. 5 stars
    They look creamy delicious. What a lovely comfort food for the winter. I love it!

  5. 5 stars
    I love this for a W30 breakfast! Usually W30 breakfasts have eggs and meat. This is great for a change of pace!

  6. 5 stars
    SUPER curious to give this a whirl!! Thos flavors look amazing!!

  7. 5 stars
    Wow cauliflower rice oatmeal! So unique and looks amazing!

  8. You had me at pumpkin 🙂 I enjoy it all throughout the season. Love that you used coconut milk!!

  9. 5 stars
    This is such a great idea, I always use cauliflower rice for savory things, but I really need to branch out!

  10. 5 stars
    This looks delicious, its such a gorgeous colour! I love that it is paleo friendly, looks like a great start to the day 🙂

  11. 5 stars
    I never would’ve guessed riced cauliflower! It looks so much like regular oatmeal! YUM. Pinned, too!

  12. 5 stars
    I’m so intrigued by this recipe and can’t wait to try it! I going to feel like such a supermom when my kids are eating cauliflower for breakfast. 🙂

  13. 5 stars
    Wow, I want to have some right now and I’m in the middle of a fast! Can’t wait to try this delicious recipe.

  14. 5 stars
    I love the idea of using cauliflower – Brilliant! Thanks for sharing.

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