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5 from 13 votes
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!
Pumpkin Spice Grain-Free Oatmeal
Prep Time
7 mins
Cook Time
5 mins
Total Time
12 mins

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
Servings: 8 people
Calories: 257 kcal
Author: Laura Duffy
  • 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 ½ tsp cinnamon
  • ½ tsp ground ginger
  • ½ tsp nutmeg
  • ½ tsp turmeric
  • ¼ cup hemp seeds (a.k.a. hemp hearts)
  • 1 cup pecan pieces as a garnish to add crunch
  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.