Pumpkin Spice Hemp Hearts Oatmeal


I’m a firm believer that breakfast is one of the most important meals of the day! And this Pumpkin Spice Hemp Hearts Oatmeal will prove just that! Just one bowl of this will keep you full until lunch time! What makes this new found oatmeal so nutritious are the hulled seeds of hemp. They’re not just low carb, but packed with omega-3’s, iron, and protein!

This breakfast is exactly what you want to eat on a chilly fall or winter morning! It has the perfect amount of pumpkin spice and it’s so creamy, dairy-free, keto, and sugar-free! It’s the easiest meal prep ever! And so good for the little munchkins at home:)


In my opinion, Costco has the best deals when it comes to hemp hearts. You can check out Sam’s Club too. You’ll end up spending about $12 for a 24-ounce bag. It’s slightly better than the other grocery stores. They sell them at WalMart too in the cereal aisle. It is recommended to store the hemp hearts in the fridge after you open the bag. Because the hemp hearts have a lot of fat and will go rancid.


I know if you have little toddlers, making food that lasts a few days is very convenient for you. The good news is, is that this recipe is a perfect idea for a breakfast meal prep. Just multiply this recipe by five for this week. The hemp hearts oatmeal will typically last for five days in the fridge or you can freeze it in an airtight container. It’ll last for about three months in the freezer. You can thaw it overnight in the fridge, or leave the container in a bowl of warm water for four to eight hours.

You can also make this in a slow cooker overnight!


I love my oatmeal with toppings! With this recipe, the ideas and possibilities are endless! Here are a few ideas you can put over your hemp hearts oatmeal:)

  • Pecans
  • Unsweetened Coconut Flakes
  • Unsweetened Cocoa Powder
  • Almonds
  • Cranberries
  • Raisins
  • Blueberries
  • A drizzle of Honey
  • A drizzle of Maple Syrup

And that’s only a few! Feel free to get a little creative in your kitchen!

Prep time:
5 minutes
Cook time:
35 minutes
Chill time:
Total time:
40 minutes
2 Servings



1. Gather all of your ingredients and prepare a small saucepan or pot (preferably 4-quarts).

2. Add the water and milk to a small pot along with the salt, all the spices, 1 or 2 tbs monk fruit sweetener, and bring to a boil.

3. 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 some for sweetener or pumpkin spice.

4. After 35 minutes, the hemp hearts should be thick and creamy, go ahead and add the coconut cream, mix well, and remove from the heat.

5. Enjoy the hemp heart oatmeal with some chopped pecans, unsweetened coconut flakes, or even some unsweetened cocoa powder to make it chocolate pumpkin spice! Be sure to instagram it with @emily_kovalev! I love seeing and sharing your beautiful creations!

Recipe notes

*** I used monk fruit sweetener in this recipe to sweeten the hemp hearts oatmeal, but if you don’t have monk fruit sweetener or can’t purchase some at the moment, you can also use honey or maple syrup. Check out my Sugar Blog Post for some other sugar substitutes.

*** You can use any type of nut milk you prefer to keep it dairy-free such as almond milk, cashew milk, or even hemp milk. But you are more than welcome to use regular whole milk as well.

Did You Make This Recipe?

Snap a photo of it and tag me on Instagram @emily_kovalev or use the hashtag #emily_kovalev so I can see it and feature it!