Pumpkin Porridge with Chia Seeds and brown butter is a perfect comfort food for autumn. It’s a delicious low-FODMAP breakfast idea, is filling and incredibly healthy. Say hello to a tasty breakfast 'pudding' - oats not included! As a sugar-free and grain-free cereal, it’s a cozy keto pumpkin recipe you’ll absolutely love.
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It’s that time of year for pumpkin spice everything and I’m so ready! Honestly, I eat pumpkin year round because it’s delicious and such a healthy ingredient. But, I do consume more during harvest season, just because… And, a homemade pumpkin spice cereal is festive and full of all those cozy fall vibes.
Don’t have a pumpkin spice blend in your cupboard? Check out my easy recipe for Homemade Pumpkin Spice Seasoning. You’ll never have to run to the store for a pre-made spice mix to season your squash again! I use it exclusively in my Gluten-free Pumpkin Bread.
This pumpkin porridge differs from the popular Hobakjuk, a Korean hot cereal made with winter squash and glutinous rice. While you can use any type of winter squash in this recipe, using hemp hearts and chia seeds instead of rice, keeps this very low carb.
Honestly, I consider this recipe to be the the Holy Grail of keto ‘oatmeal’! It’s sweet, savory, creamy, super healthy and low-carb. If you like pumpkin grits, you'll love this low-carb version. And don't forget to sprinkle some chopped Maple Bourbon Candied Pecans on top for an extra treat!
Why you'll love this recipe
I’m an enormous fan of hot breakfast cereals. This keto oatmeal is a quick gluten-free cereal that hits the spot, especially when my keto friendly granola seems too cold to eat on a chilly morning.
Here are a few reasons why you'll love this low-carb ‘oatmeal’:
- Fast and easy – you can have this on the table in no time and it's so, so good. And, it's perfect for making quick and simple overnight 'oats'.
- High in omega-3 fatty acids – both chia and hemp hearts are fantastic sources of heart-healthy omega-3's
- A good source of dietary fiber – pumpkin, chia and hemp are all high in both soluble and insoluble fiber, promoting healthy digestion
- Special diet friendly – this recipe makes a delicious hot paleo and keto cereal recipe, is FODMAP friendly and Whole30 compliant! It’s a low-FODMAP cereal you’ll love.
What is porridge?
Porridge is a hot cereal made by boiling ground or crushed grains or legumes in milk, water or broth. These are often starchy grains that create a creamy texture as they are cooked down.
In the US and Canada, porridge is typically made from oats, wheat, rice or corn (grits). Lower-carb porridges are made from whole grains, such as millet, quinoa and flax.
Hemp heart porridge with chia seeds and almond flour is a thick, creamy substitute for oatmeal or other grains. It’s a keto oatmeal that can be enjoyed year round.
Is pumpkin keto?
Yes, it is! Add this recipe to your list of keto pumpkin recipes. It's a squash that is keto friendly and can easily be incorporated into a low carb diet. It is naturally low in carbs and has a healthy amount of fiber. However, when following a keto diet, it's still important to watch portion size. One cup of cooked pumpkin contains about 8 net carbs.
If you're looking for more keto friendly recipes, be sure to stop by my Keto Recipes category.
How many carbs are in oatmeal?
One cup of cooked oatmeal has about 23g net carbs, which makes it a high carb food. One serving of this chia 'oatmeal' provides only 3g net carbs, making it an excellent keto breakfast option.
Is pumpkin low-FODMAP?
Yes! You can eat pumpkin on a low-FODMAP diet. According to Monash University, canned pumpkin is low-FODMAP in servings of ⅓ cup. It contains fructan and galacto-oligosaccharides (GOS) and is considered high-FODMAP in servings of ½ cup or more.
Looking for more Low-FODMAP inspiration? Stop by my Low-FODMAP Recipes page.
Ingredients
You'll need ingredients you most likely already have in your pantry.
For the chia porridge
- Hemp hearts – these are high in healthy fats and are a great protein source. They also contain a comprehensive list of vitamins and minerals.
- Chia seeds – are highly nutritious. They're packed with protein, fiber, healthy fats and other micronutrients.
- Almond flour – just a little contributes to a great texture
- Pumpkin puree – adds that pumpkin flavor we love
- Nut or plant-based milk – use your favorite!
- Vanilla extract – adds delightful flavor and aroma
- Pumpkin spice – full of warming spices and cozy fall vibes. I like to use my Homemade Pumpkin Spice recipe.
- Sea salt – brings the flavors together
- Sweetener of choice – use your favorite sweetener. For Whole30, consider adding date paste 1:1 for sweetener.
For the syrup (omit for Whole30)
- Butter – grass-fed is best
- Your favorite sugar-free maple syrup – I like using ChocZero Maple or Maple Pecan syrup
Instructions
To make this recipe, you’ll need two small pots: one to make the hot cereal and the other to make the browned butter syrup.
- In the pot used for the cereal, combine all the porridge ingredients, whisk together, and simmer for about 5 minutes or until the seeds have softened and the cereal is thick and creamy
- While the cereal is simmering, add the butter to another small pot and cook on medium heat until browned. Turn off the heat, remove from the burner and add the syrup. Mix until thoroughly combined.
How to serve
Scoop the porridge into a bowl, drizzle with about 2 tablespoons of the warm syrup mixture.
Keto overnight oats
Overnight keto oatmeal is one of the easiest things to make for a fast keto and low-FODMAP breakfast. Simply mix all of the cereal ingredients together and let sit in the refrigerator overnight. You can decide if you want to heat it, eat it cold or add syrup. This makes a healthy low carb oatmeal alternative that will keep your hunger satisfied for hours.
How to store
Store your 'noatmeal' in a sealed container in the refrigerator for up to 5 days.
This porridge makes amazing leftovers. I always make a double batch so I have some around for at least a couple of days. It makes a super quick, healthy breakfast or snack. I like to separate it out into portions, in small mason jars, add a dab of the browned butter syrup and it's ready to be re-heated. I've found that it's also a perfect post-workout snack.
Variations and add-ins
- Use different squash – try pureed, roasted kabocha or butternut squash instead of pumpkin
- Use a variety of toppings – garnish with fresh berries, pumpkin seeds (pepitas), sunflower seeds, walnuts, coconut flakes, sugar-free chocolate chips or homemade Maple Bourbon Sugar-free Candied Pecans
- Make a savory bowl – add steamed greens, your favorite protein, top with a soft egg, or add crumbled sausage
- Add Jam – add in a dollop of Homemade Cranberry Jam for a festive bowl of goodness
- Make overnight 'oats' – see Keto Overnight Oats instructions above to make an amazing no-cook breakfast
FAQ
Porridge refers to any mixture of grains or legumes boiled in water, milk or broth. Oatmeal is a type of porridge that is made exclusively from oats.
Yes, thank goodness! This delicious natural (but high carb) sweetener is low-FODMAP.
Sugar-free maple syrup is also considered to be low in FODMAPs. Alternative low-carb sweeteners in keto friendly syrups, such as erythritol and allulose, are also low-FODMAP. Even though monk fruit has not been FODMAP tested yet, it is considered to be a low-FODMAP sweetener.
It is, in fact, a fruit. Since it starts growing from a flower, it is botanically considered a fruit.
No, my friends, I hate to say it, but oats are a very high-carb grain. Even though it contains healthy resistant starch, it is not a low carb food. One cup of cooked oats contains 23g net carbs, which can kick you out of ketosis.
More keto and low-FODMAP diet breakfast recipes
Did you make this recipe? Let me know how you liked it by giving a star rating and leaving a comment!
📖 Recipe
Pumpkin Porridge with Chia Seeds
Ingredients
For the pumpkin porridge
- 4 tablespoons hemp hearts (aka hemp seeds)
- 2 tablespoons chia seeds
- ½ cup almond flour
- 3 tablespoons pumpkin puree
- 1 cup nut milk
- ½ teaspoon vanilla extract
- ¼ teaspoon pumpkin spice seasoning
- ½ teaspoon sea salt
- 3 tablespoons sweetener of choice (use date paste for Whole30)
For the brown butter topping (omit for Whole30)
- 4 tablespoons butter (grass-fed is best)
- 4 tablespoons sugar-free maple syrup
Instructions
- In a small pot, whisk together all the porridge ingredients and simmer until thickened, about five minutes, stirring often.
- While the cereal is simmering, add the butter to another small pot and cook on medium heat until browned. Turn off the heat, remove from the burner and add the syrup. Mix until thoroughly combined.
- Spoon the porridge into a bowl and top with about 2 tablespoons of the warm syrup mixture.
Notes
To make keto overnight 'oats'
Overnight keto oatmeal is one of the easiest things to make for a fast keto and low-FODMAP breakfast. Simply mix all of the cereal ingredients together and let sit in the refrigerator overnight. You can decide if you want to heat it, eat it cold or add syrup. This makes a healthy low carb oatmeal alternative that will keep your hunger satisfied for hours.Variations and add-ins
- Use different squash – try pureed, roasted kabocha or butternut squash instead of pumpkin
- Use a variety of toppings – garnish with fresh berries, pumpkin seeds (pepitas), sunflower seeds, walnuts, coconut flakes, sugar-free chocolate chips or homemade Maple Bourbon Sugar-free Candied Pecans
- Make a savory bowl – add steamed greens, your favorite protein, top with a soft egg, or add crumbled sausage
- Add Jam – add in a dollop of Homemade Cranberry Jam for a festive bowl of goodness
- Make overnight 'oats' – see Notes above to make an amazing no-cook breakfast
Nutrition
*Net carbs = carbohydrates - fiber
Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
Janice says
This tastes better than oatmeal. Easy to make and keeps you full without being heavy.