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Home » Recipes » Breakfast

Pumpkin Spice Breakfast Porridge (low carb, keto)

By Kim Hardesty

With crave-worthy fall flavors this low carb pumpkin spice breakfast porridge brings a familiar comfort food back to breakfast. Ketogenic, grain-free and gluten-free.
Low Carb Pumpkin Spice Porridge is a great keto breakfast cereal. Grain-free, sugar-free, gluten-free.

In the fall, when the mornings and evenings are cool, I begin to crave the warm cozy flavors that accompany the season like cinnamon, brown sugar, maple, cranberries, and pumpkin. And what better way to warm oneself in the morning than with a nice bowl of hot porridge. As a young woman, I loved preparing a bowl of oatmeal or cream of wheat on a chilly morning. After beginning a low carb lifestyle, I chose instead to have cheesy eggs, spinach quiche, or a healthy low carb muffin for breakfast. But, I missed my oatmeal.

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This low carb porridge is the perfect solution for those mornings you feel like you just want a bowl of hot cereal and nut granola isn't going to cut-it. Made with almond flour, flax, and eggs, it’s not only tasty but a filling ketogenic alternative. Add a little heavy cream and brown sugar substitute to make it even better. The addition of pumpkin purée and pumpkin pie spice satisfies my craving for warm fall flavors making this porridge the ultimate in fall comfort food.

Low Carb Pumpkin Spice Porridge is a great keto breakfast cereal. Grain-free, sugar-free, gluten-free.

For this recipe I used Sukrin’s defatted almond meal, which differs greatly from the regular almond meal we typically use for baked goods. I’m unclear if it’s a product left over from making almond milk or whether it’s what’s left over from extracting oil from the almonds…. In any case, it absorbs moisture, contrary to regular almond meal, and is the perfect ingredient in this porridge. I hate having readers go out and buy a specialty product, but one bag is enough to make 18 servings. I figure that I used to buy a bag of gluten-free oats for oatmeal, why not buy a bag of defatted almond meal for a gluten-free and low carb breakfast porridge?

If you or a loved one can’t have almonds, I have another porridge recipe that uses coconut flour. It’s popular with both the keto and paleo communities. You can add the pumpkin puree and pumpkin pie spice to that recipe as well for a coconut flour pumpkin spice breakfast porridge. Both recipes are great tasting grain-free breakfast options.

[Note: The "brown blob" on the cereal was a tablespoon of Sukrin Gold brown sugar replacement. It soaked up the butter and turned dark creating a veeerrry appetizing brown blob. Lol.]

Low Carb Pumpkin Spice Porridge is a great keto breakfast cereal. Grain-free, sugar-free, gluten-free.

I usually cook this porridge over the stove, I’m traditional that way, BUT the ingredients can be mixed together in a microwaveable bowl to be cooked in the microwave at 30 second intervals, stirring in between each 30 seconds until it’s thick and porridge-like. To make this recipe egg-free, add 2 tablespoons of zero carb whey protein isolate (I prefer Isopure by Nature’s Best) and employ either cooking method. While this is not my preferred way to prepare the porridge, it is still very good and better for those with egg allergies.

My low carb/ keto porridge recipes have been so popular, that other low carb and keto bloggers have begun to post their own versions. Here's a porridge recipe from Tasteaholics and another one by Healthy Sweet Eats.

This Low Carb Pumpkin Spice Breakfast Porridge is 4 net carbs per serving.

[This post and recipe may contain affiliate links.)

Low Carb Pumpkin Spice Porridge is a great keto breakfast cereal. Grain-free, sugar-free, gluten-free.

Pumpkin Spice Breakfast Porridge

With crave-worthy fall flavors this low carb pumpkin spice breakfast porridge brings a familiar comfort food back to breakfast. Ketogenic, grain-free and gluten-free. 4 net carbs.
4.84 from 12 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Prep Time: 10 minutes minutes
Cook Time: 10 minutes minutes
Servings: 1
Calories: 384kcal
Author: lowcarbmaven.com

Ingredients

Cook Together

  • 2 tablespoons almond flour 20 g
  • 1 tablespoon Bob's Red Mill Golden Flax Meal 7 g
  • ¾ cups water
  • ½ teaspoon pumpkin pie spice
  • 1 pinch of salt
  • 1 large egg beaten

Top With:

  • 2-3 drops of vanilla extract
  • 2 tablespoons canned pumpkin
  • 1 tablespoon Low carb brown sugar or your favorite sweetener
  • 1 tablespoon heavy cream
  • 1 tablespoon butter

Instructions

  • Measure the first 5 ingredients into a small pot and place over medium high heat.
  • When the mixture begins to simmer, turn the heat down to medium and whisk until it thickens and becomes hot.
  • Remove from the heat and add the egg, little by little, whisking all the while. Place back over medium heat and whisk quickly until the porridge gets thick. Remove from the heat and whisk for 30 seconds more.
  • Whisk in the rest of the ingredients. Taste and adjust seasoning.
  • Garnish this low carb almond porridge with your favorite ingredients and enjoy!

Notes

Nutrition Facts
Pumpkin Spice Breakfast Porridge
Amount Per Serving
Calories 384 Calories from Fat 261
% Daily Value*
Fat 29g45%
Carbohydrates 13g4%
Fiber 9g38%
Protein 18g36%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 384kcal | Carbohydrates: 13g | Protein: 18g | Fat: 29g | Fiber: 9g

Coconut Flour Porridge (keto, low carb)

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Low Carb Almond Porridge (keto)

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About Kim Hardesty

Kim is a self taught cook with over 30 years experience in the kitchen. She develops and tests low carb and keto recipes in her California home. She began her low carb journey in 2009 and at the urging of friends, started blogging in 2014. Kim shares delicious low carb and keto recipes no one would believe are sugar-free. Her recipes are featured in newsstand publications and on sites all over the internet.

View all posts by Kim Hardesty | Website | Facebook | Instagram | Pinterest

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Reader Interactions

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  1. Serenity M Simpson

    December 21, 2021 at 7:55 pm

    Amazing and delicious!!

    Reply
  2. Craig

    December 09, 2021 at 5:16 pm

    This Pumpkin spice breakfast porridge is a fabulous combination of autumn favors, thank you for giving us keto kids a hot bowl of yum!

    Reply
  3. Manit Sinha

    April 24, 2021 at 6:33 am

    Thank you for sharing the information about the pumpkin spice breakfast. You know indeed i have been looking for the ingredients and instructions.
    Literally I learned a lot from it. I appreciate the detail you went into writing this blog post. I am grateful for the amount of time and effort you put into this helping us.
    Regards,

    Reply
  4. Michael J.

    November 03, 2020 at 11:40 am

    Thanks for the idea!

    Reply
  5. Marilyn

    October 31, 2020 at 8:37 am

    Hi Kim;

    Here’s one for you. I can only handle 0-4 grams of carbs total. I am C.I which is carbohydrate
    Intolerant. If I digest more than 4carbs at one time I end up with a migraine headache
    which is brutal.

    I have lived with this for 30 years. I avoid carbs with a passion. The migraines are
    Intolerable to say the least. Sometimes if I trust the package description I pay the price.

    Reply
    • Kim Hardesty

      November 02, 2020 at 9:42 am

      Hi Marilyn, do fiber grams seem to bother you, too? Coconut flour, flax, and oat fiber all contain a lot of fiber which bumps up total carbs. I bet you eat mostly protein and fat with salads (or very low carb/fiber veggies)? Have you looked into keto carnivore? Maria Emmerich has a cookbook with carnivore recipes (I haven't looked at it yet). I suffer from migraines, too, so I truly sympathize. Mine stem from excessive glare or cold breeze on my neck or face and sometimes stress. I can always tell when I wake up in the morning if I will have one. I wish you well. Let me know if you have any questions or anything else and I may be able to get you in touch with someone who has an answer. -Kim

      Reply
  6. Rebekah Howell

    September 08, 2020 at 4:14 pm

    Do the macros include the toppings suggested in the recipe? Can't wait to try this!

    Reply
    • Kim Hardesty

      September 09, 2020 at 6:59 am

      Hi Rebekah. Yes, everything listed in the recipe was calculated in the macros, but the pumpkin seeds and gogi berries were extra to make it pretty. -Kim

      Reply
      • Jordan

        August 14, 2021 at 6:12 am

        Can this be made with egg whites instead of eggs?

        Reply
        • Kim Hardesty

          August 16, 2021 at 8:26 am

          Probably, Jordan, but egg whites tend to scramble more easily than yolks, so watch it carefully. -Kim

          Reply
  7. Dip

    March 27, 2019 at 2:30 pm

    Do u have veg recipes without egg. I’m vegetarian not , no egg no fish. No problem with dairy products. Thank you

    Reply
    • Kim

      March 29, 2019 at 11:41 am

      Hi dip. I tested the recipe with all kinds of ingredients and the version with egg was the very best in consistency. You can make it without the egg if you don't eat eggs, but it wont be as creamy. -Kim

      Reply
  8. Brenda

    July 09, 2018 at 11:46 am

    I tried the pumpkin pie porridge but I am cooking for someone on a vegan diet so I used egg sustituye. My porridge is a little slimy in consistency - did I do something wrong?

    Reply
    • Kim

      July 09, 2018 at 1:09 pm

      Hi Brenda. Although not slimy, the recipe is a little more sticky from the flax meal. I don't know what egg substitute you used or what ingredients are in it, so I can't really say. I would guess that the missing egg and egg substitute contributed to the "slimy" texture. -Kim

      Reply
  9. Daniel

    March 06, 2018 at 6:50 am

    Kim, I have tried these and my kids absolutely love them. These have become a staple in our house now. However, I read was reading that some of the "healthy foods" you're eating every day are making fat cells sick and making it impossible to lose weight. What do you think?

    Reply
    • Kim

      March 06, 2018 at 8:48 am

      Hi Daniel, I had to remove that link because it wasn't taking me anywhere. It said it has been disabled. Will you mind sending me an email with the link? I would love to read the article. If this is about flax... I don't eat it very often and I'm not sure that "the dangers" have been blown out of proportion. I look forward to researching it and discussing it with you in email! -Kim

      Reply
  10. Karen

    February 18, 2018 at 6:15 am

    Have you tried preparing making several servings at once and reheating throughout the week? I'm just trying to streamline my mornings :) and was curious how it reheated. Thanks!

    Reply
    • Kim

      February 18, 2018 at 10:28 am

      I have not, Karen, but other people have and said that it worked. I would think you would have to add a tbsp of water to the cold porridge before reheating. Someone made the coconut flour porridge in the crockpot??? They did not say how. -Kim

      Reply
  11. Bláithín

    August 18, 2017 at 7:08 pm

    I am having difficulty finding the defatted almond flour (even on the internet) and I am wondering how much it tastes different from normal almond flour- if it is a texture rather than a taste difference (although I understand texture does alter taste.) I was thinking of trying almond flour and it addition to all the other ingredients using chia seeds as a thickener. Since you know what the recipe should be like, I wanted your thoughts. I'd like to get a close to your recipe as possible- I've been looking forward for months to try this in the autumn. Thank you for sharing your recipes!

    Reply
    • Kim

      August 18, 2017 at 9:44 pm

      Hi Blaithin. Regular almond flour doesn't work well in this recipe. The texture just isn't the same. You could use coconut flour instead. I think it's 2 tbsp of coconut flour and 2 tbsp of flax. I hope this helps. Let me know if you have any more questions. Enjoy your weekend. -Kim

      Reply
  12. Julia Kruz

    July 20, 2017 at 1:10 am

    What a gorgeous photos and amazing looking low carb pumpkin porridge! Thanks for sharing all breakfast recipes and nutrition facts.

    Reply
    • Kim

      July 20, 2017 at 5:55 am

      My pleasure, Julia. Thank you for your kind words and your comment. -Kim

      Reply
  13. Pamela

    March 07, 2017 at 10:47 pm

    This is probably the best pumpkin breakfast recipe to taste. :) Great photos too!

    Reply
    • Kim

      March 08, 2017 at 6:45 am

      Thanks so much Pamela. I thought I'd tasted great, too. ? Enjoy the rest of your week. -Kim

      Reply
  14. Shelia

    November 27, 2016 at 4:13 pm

    Could you leave out the flax or do you have a substitute? This sounds amazing.

    Reply
    • Kim

      November 27, 2016 at 6:03 pm

      Sheila, I tested the recipe extensively and the absolute best texture of the recipe includes the flax. You could try chia seeds? ? Enjoy the recipe. -Kim

      Reply
  15. Amy Peterson

    November 03, 2016 at 7:59 am

    I miss cream of wheat! Can't wait to try this!

    Reply
    • Kim

      November 03, 2016 at 9:10 am

      I think you'll like it, Amy. It's a little thicker than the coconut flour version, but tastes like almonds instead of coconut. Enjoy. -Kim

      Reply
  16. Keegan

    November 03, 2016 at 4:08 am

    What a perfect fall breakfast!

    Reply
    • Kim

      November 03, 2016 at 7:46 am

      Thank you, Keegan! Have a nice day. -Kim

      Reply
  17. Larry Lovering

    November 02, 2016 at 1:46 pm

    I made this for breakfast this morning, and substituted toasted coconut/almond milk for the water. Absolutely delicious! Thank you!

    Reply
    • Kim

      November 02, 2016 at 1:49 pm

      Awesome, Larry. I like your subs, they sound fantastic. Thanks for taking the time to comment. Enjoy your week. -Kim

      Reply
  18. Joni

    November 01, 2016 at 8:44 pm

    This Pumpkin spice breakfast porridge is a fabulous combination of autumn favors, thank you for giving us keto kids a hot bowl of yum!

    Reply
    • Kim

      November 01, 2016 at 9:01 pm

      Oh, yea! I'm glad you like it Joni. It's my favorite breakfast right now. Thanks for taking the time to leave a comment. Have a great week. -Kim

      Reply
  19. Carly

    November 01, 2016 at 12:01 pm

    Interesting. I haven't had anything like this since going low carb almost 2 years ago. Definitely a must try.

    Reply
    • Kim

      November 01, 2016 at 1:02 pm

      I hope you like the porridge, Carly. Have a great week. -Kim

      Reply
  20. Sarah

    October 30, 2016 at 9:00 am

    This looks delicious, and I love your photos!!!

    Reply
    • Kim

      October 30, 2016 at 11:21 am

      Thanks, Sarah.

      Reply
  21. Katie Crenshaw

    October 30, 2016 at 7:26 am

    Your pictures are BEAUTIFUL!! And this porridge looks lovely. This is a perfect recipe for the cold mornings this fall. I am looking forward to trying it!

    Reply
    • Kim

      October 30, 2016 at 8:52 am

      Hi Katie. Thanks so much. I hope you and your family enjoy a nice holiday season. I am looking forward to seeing your great recipes on social media! -Kim

      Reply
  22. Maya | Wholesome Yum

    October 27, 2016 at 2:23 pm

    Your porridge sounds amazing! Love the addition of pumpkin too!

    Reply
    • Kim

      October 27, 2016 at 5:00 pm

      Thanks Maya! -Kim

      Reply
  23. Taryn

    October 27, 2016 at 2:10 pm

    This looks amazing! I would never have thought of making porridge with almond flour.

    Reply
    • Kim

      October 27, 2016 at 5:01 pm

      Thanks, Taryn. It's really good, but only the Sukrin defatted almond flour works in this recipe. Have a nice evening. -Kim

      Reply
  24. STACEY

    October 25, 2016 at 5:54 pm

    I miss oatmeal too, especially when the weather gets cold. This looks so lovely and comforting. I love all the photos. Your food styling is perfection.

    Reply
    • Kim

      October 25, 2016 at 8:42 pm

      You're so sweet Stacey. It's a good breakfast. :) -Kim

      Reply
  25. Katrin

    October 25, 2016 at 9:55 am

    I know the craving for a warming porridge when it gets colder outside... and then remembering that I actually do not want to have a big bowl of oats! Sukrin almond flour is a great substitution for oats. I have not used it for porridge, but love baking with it, so much that my last pack is now unfortunately empty.
    And by the way, you can call yourself a young woman until you are at least 50 these days! Surely you are nowhere near that :)

    Reply
    • Kim

      October 25, 2016 at 10:43 am

      Aww, thanks Katrin. And, yes, sadly I am pushing 50! Where did the time go? At least my young kids (12, 8) keep me more youthful - or is that why I have so many silver hairs? Lol. Have a nice week. -Kim

      Reply
  26. Georgina

    October 24, 2016 at 5:58 pm

    I've never heard of defatted almond meal - I'm very interested!

    Reply

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