Healthy Pumpkin Oatmeal

Start your day off right with a bowl of warm healthy pumpkin oatmeal made with old fashioned oats, canned pumpkin, soy milk, and warming spices like cinnamon and nutmeg. Simple to whip up in just 5 minutes in the microwave or on the stovetop.

I’ll confess, I am the kind of person who wakes up excited about breakfast!  These days, I look forward to warming up on chilly mornings with a bowl of hot oatmeal. Since oats can be boring on their own, I am always experimenting with new toppings and mix-ins. This health pumpkin oatmeal though is one of my absolute favorites! It is the perfect breakfast for fall.

Why You’ll Love this Recipe

Takes just 5 minutes on the stovetop or the microwave.

Vegan and gluten free (when using gluten free certified oats).
A healthy and filling breakfast option that is easily customizable with different topping options. See the FAQ section for tips on adding more protein to your oatmeal.
The perfect recipe for using up leftover canned pumpkin from other fall recipes.

Ingredients You’ll Need

Old Fashioned Oats: quick cooking oats would work too but you’ll want to adjust the cooking time as these cook faster than old fashioned oats.

Canned Pumpkin: look for plain canned pumpkin (pumpkin will be the only ingredient) not pumpkin pie filling which is sweetened.

Plant-Based Milk: feel free to use whichever plant-based milk you prefer. Soy milk is my go-to since it has more protein than other plant-based milks like almond or oat.

Pumpkin Pie Spice: Adds the comforting fall flavors of cinnamon, nutmeg, and ginger to these oats. This pumpkin pie spice (affiliate) is my favorite.

Maple Syrup: I prefer maple syrup but you could also use agave or brown sugar.

Salt: a little pinch of salt is the secret to bringing out all the flavors in oatmeal.

How to Make this Recipe

This healthy pumpkin oatmeal recipe can be made on both the stovetop and the microwave. Either way takes just about 5 minutes! Let’s break down how to make it with each method:

Stovetop Directions

Add all of your ingredients to a saucepan and bring to a simmer.

Cook oats until thickened, about 5 minutes.

STEP 1: Add all of your ingredients to a small saucepan and bring to a simmer over medium-high heat.

STEP 2: Simmer over medium heat until oatmeal has thickened and oats are soft, about 5 minutes.

STEP 3: Serve warm with desired toppings like chopped pecans and milk. Delicious!

Microwave Directions

Add all of your ingredients to a microwave safe bowl.

Cook on high for a total of 4-5 minutes until thickened.

STEP 1: Add oats, chia seeds (if using), and milk to a microwave safe bowl. (Use a larger bowl with high sides as the oats swell when in the microwave.)

STEP 2: Microwave on high for 2 minutes. Stir and then microwave for another 2-3 minutes, stirring as needed, until oats are thickened. (Cooking time will likely vary based on the model of your microwave).

STEP 3: Stir in the pumpkin, maple syrup, spices. Serve hot with desired toppings!

Pumpkin Oatmeal Toppings

This healthy pumpkin oatmeal has a lot of great flavor on its own, but I always like to dress up my oatmeal with some tasty toppings as well. I like to serve this healthy pumpkin oatmeal with:

Nut butter: peanut butter or almond butter are great options. Love how it gets melty when stirred into warm oats.

Chopped nuts: pecans, walnuts, or pumpkin seeds are great additions. I like to include nuts for the healthy fats and for some crunch. Hemp hearts would be lovely too.

Plant-Based Milk: I always like to add a splash of plant-based milk when serving my oatmeal. Soy milk is my go-to.

Maple Syrup: add a little more sweetness with a drizzle of maple syrup. Brown sugar would also be delicious.

Health Benefits of this Recipe

Pumpkin is rich in vitamin A. Vitamin A plays an important role in a number of different functions in the body like immunity and eye health.
Oats are a great source of both soluble and insoluble fibers. Soluble fiber can help lower bad LDL cholesterol and helps feed the healthy bacteria in your gut. Insoluble fiber helps bulk up stool to prevent constipation and lower risk of colon cancer.

Frequently Asked Questions

Can this recipe be made into overnight oats?

Yes! Instead of cooking your oats, just stir everything together in a bowl and transfer to a lidded container to refrigerate overnight. In the morning, top with nuts, almond butter, or whatever toppings you desire.

How can I make these oats higher in protein?

There are a few different ways to increase the protein. Stir in 3 tablespoons of hemp hears when you remove the oats from the eat for an extra 10 grams of protein. You can also add a scoop of plant-based protein powder to the dry ingredients before cooking. Top your bowl with nuts or nut butter when serving for additional protein.

Can I make this recipe with quick cooking oats? Do steel cut oats work in this recipe?

You will need to slightly reduce the cooking time for quick cooking oats. Steel cut oats will take anywhere from 20-30 minutes to cook through. Speed up the cooking time by soaking the steel cut oats in the water and milk from the recipe overnight. In the morning, just pop the soaked steel cut oats into a saucepan or microwave bowl with the rest of your ingredients to cook.

More Delicious Pumpkin Recipes

Vegan Pumpkin Baked Oatmeal
Healthy Pumpkin Chocolate Chip Muffins
One Pot Red Lentil Pumpkin Soup
Pumpkin Spice Smoothie
Healthy Blueberry Oatmeal


Healthy Pumpkin Oatmeal

Start your day off right with a bowl of warm vegan pumpkin oatmeal made with old fashioned oats, canned pumpkin, soy milk, and warming spices like cinnamon and nutmeg.
Course Breakfast, Main Dish
Cuisine American
Keyword oatmeal, oats, pumpkin oatmeal, pumpkin pie spice
Prep Time 2 minutes
Cook Time 5 minutes
Total Time 7 minutes
Servings 1 serving
Calories 285kcal
Author Dietitian Debbie


1/2 cup old fashioned oats

1/2 cup soy milk or whichever plant-based milk you prefer

1/2 cup water

1/4 cup canned pumpkin

1 tablespoon maple syrup

1/2 teaspoon pumpkin pie spice

Pinch of sea salt


Stovetop Method

Add all of your oatmeal ingredients to a small saucepan. Bring to a simmer over medium-high heat and cook until all the liquid is absorbed and oats are soft, about 5-8 minutes. 

Microwave Method

Add all of your oatmeal ingredients to a small mixing bowl. Stir and microwave on high for 1-2 minutes. Stir again and cook for another 2-3 minutes, stirring as needed, until thickened.

To Serve

Serve with your choice of toppings like a splash of milk, almond butter, and chopped nuts.


If using the microwave, use a larger bowl than you think you will need as oatmeal can swell up as it cooks. 
Feel free to add more maple syrup if you want a sweeter oatmeal. 
Recipe can easily be doubled or tripled for more servings. 
To reheat leftover oatmeal, add a splash of milk and stir. (Oats will thicken in the fridge.) Heat in the microwave for 1-2 minutes until hot. 


Serving: 1recipe | Calories: 285kcal | Carbohydrates: 51g | Protein: 10g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 73mg | Potassium: 491mg | Fiber: 6g | Sugar: 17g | Vitamin A: 9999IU | Vitamin C: 11mg | Calcium: 234mg | Iron: 3mg

The post Healthy Pumpkin Oatmeal appeared first on Dietitian Debbie Dishes.

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