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Healthy Pumpkin Oatmeal

Healthy Pumpkin Oatmeal recipe made 100% vegan with oats, pumpkin puree, and warm spices served with maple syrup and pecans for the best warm and cozy fall breakfast! Stovetop, Instant Pot, or slow cooker.

top down view of healthy pumpkin oatmeal in a whole bowl with handle and items surrounding.

Meet my new favorite fall-inspired oatmeal! Healthy Pumpkin Oatmeal is like a warm slice of heavenly pumpkin pie, minus the crust and whipped cream.

If you find yourself having leftover pumpkin puree from making Vegan Pumpkin Pancakes, Pumpkin Scones, or Pumpkin Granola, this quick and easy pumpkin spice oatmeal is for you!

It’s made with whole food plant-based ingredients using 1 bowl and is so easy to make using the stovetop, Instant Pot, slow cooker, or microwave. Use whatever method is most convenient to you!

When the cool autumn and winter begins, wrap your hands around a bowl of warm pumpkin oatmeal. If you love all things pumpkin, I guarantee you will love it!

If you love oatmeal, be sure to take a look at this Instant Pot Steel Cut Oats, Overnight Steel Cut OatmealCinnamon Oatmeal, customizable Healthy Oatmeal, or Apple Baked Oatmeal. Or see all the Oatmeal recipes on TSV!

top down view of ingredients used to make healthy pumpkin oatmeal.

Ingredient Notes

In this recipe, oats are simmered with pumpkin puree, spices, water, and non-dairy milk, then served with nuts for crunch and naturally sweetened with pure maple syrup creating the perfect pumpkin spice oatmeal!

Here is everything you will need, plus ingredient variations:

  • Oats – old fashioned rolled oats or quick oats both work well
  • Pumpkin puree – use canned 100% pumpkin puree or homemade
  • Pumpkin spice – can sub with cinnamon (if on hand add a pinch of nutmeg and ginger to make pumpkin spice)
  • Plant milk – use your favorite, almond, oat, cashew, soy, etc.
  • Vanilla
  • Pure maple syrup – sub with coconut, date, or pure cane sugar
  • Pecans – walnuts would be great too
  • Salt – just a pinch to bring out all the flavors
top down view showing the process of adding pumpkin oatmeal ingredients to pot before cooking.

How To Make Pumpkin Oatmeal

Making pumpkin oatmeal is a cinch and can be made on the stovetop, or using an Instant Pot, slow cooker, or microwave. No matter how you cook it, it only takes a handful of ingredients and 1 bowl!

  • Stovetop + Microwave: If you are hungry in a hurry, the stovetop and microwave methods are the quickest, taking under 10 minutes.
  • Instant Pot: The Instant Pot will take about 20 minutes from start to finish and is super easy since you just put everything in and wait for a hands off method.
  • Slow Cooker: When using the slow cooker method, it will take 8 hours so you can set it up before you go to bed and have slow cooked pumpkin oatmeal when you wake. Alternatively, set it up in the morning, go about your day, and have it ready in the evening for a set it and forget it meal or meal prep.
top down view of freshly made batch of the best pumpkin oatmeal in a pot with items surrounding.

Adjusting For Dietary Restrictions

  • Gluten-Free: For gluten-free oatmeal, make sure the oats are labeled gluten-free, meaning they are processed in a facility that does not also process foods containing gluten.
  • Nut-Free: Use seeds only, such as pepitas (pumpkin seeds), chia seed, or hemp seeds.
top down view of healthy pumpkin oatmeal in a whole bowl with spoon and items surrounding.

How To Store + Reheat

  • Refrigerator: Leftovers can be stored in the refrigerator for up to 5 – 6 days. For easy grab and go meals, mason jars are perfect.
  • Freezer: Pumpkin oatmeal is freezer friendly and can be stored for up to 2 – 3 months in the freezer. To freeze, let cool completely and transfer to multi-use freezer safe containers or ziplock bags. Let thaw in the refrigerator before reheating.
  • Reheat: Reheat oatmeal on the stovetop over low heat, adding a splash of non-dairy milk or water, until warmed through. Alternatively, warm in the microwave using 30 – 60 second intervals, stirring after each, until warmed through.

More Healthy Oatmeal Recipes

side angle view of vegan pumpkin oatmeal in a whole bowl with spoon and items surrounding.

If you try this pumpkin oatmeal recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.

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BEST PUMPKIN OATMEAL (HEALTHY + EASY)

Healthy Pumpkin Pie Oatmeal is like a warm slice of pumpkin pie without the crust and refined sugars. It’s made with WFPB ingredients in 1 bowl using the stovetop, Instant Pot, slow cooker, or microwave. GF + vegan recipe.

  • Author: Julie | The Simple Veganista
  • Prep Time: 2 min
  • Cook Time: 5 min
  • Total Time: 7 minutes
  • Yield: Serves 2
  • Category: Entree, Breakfast
  • Method: stovetop, Instant Pot, slow cooker, microwave
  • Cuisine: American, Vegan

Ingredients

Units Scale
  • 1 cup old fashioned oats
  • 1/2 cup pumpkin puree
  • 1 teaspoon pumpkin pie spice (or cinnamon)
  • 1/4 cup plant milk (I used oat milk)
  • 1 1/2 cups water
  • pinch of salt

To serve

  • 12 tablespoons pure maple syrup
  • 12 tablespoons non-dairy milk (I used oat milk), optional
  • 1/41/2 cup pecans, optional

Instructions

Stovetop: In a saucepan, combine oats, pumpkin puree, pumpkin spice, plant milk , water, and salt, bring to a boil, reduce heat to simmer and cook over a gentle boil for 3 – 4 minutes. Remove from heat and let stand for 2 to 3 minutes.

Microwave: Add ingredients in a large bowl and mix well to combine. Microwave on HIGH for 3 minutes, stopping to stir after 2 minutes. To prevent the oatmeal from boiling over, be sure to use a larger, wider bowl. Let cool a few minutes before serving.

Instant Pot: Combine oats, pumpkin puree, pumpkin spice, plant milk, water, and salt into the bottom of an Instant Pot insert. Give a good stir to mix in the pumpkin puree. Attach lid, turn to lock, and set valve to SEALING. Manually set to cook for 1 minute on HIGH pressure, and let the pressure natural release for 5 minutes. Total time, including coming to pressure, is about 17 – 20 minutes.

Slow Cooker (double recipe unless using a 3 qt.): Combine oats, water, pumpkin puree, pumpkin spice, 1plant milk, and salt in the bowl of a slow cooker. Stir well to combine and break up the pumpkin puree. Cook on LOW for 8 hours.

Serve: Place oatmeal in your serving bowl, top with pecans, and drizzle of maple syrup and plant milk.

Serves 2

Store: Leftover oatmeal can be stored in the refrigerator for 5 – 6 days and make for great grab-n-go meals. For longer storage, freeze for up to 2 – 3 months. Let thaw in the refrigerator before reheating.

Notes

If using the Instant Pot or slow cooker method, you will need to double the recipe UNLESS you are using a small 3 qt. pressure cooker or crockpot.

Make pumpkin spice using 3/4 tsp cinnamon, 1/4 teaspoon ginger, 1/8 teaspoon nutmeg.

Nutritional Information does not include the optional serving of pecans or milk. If adding 2 tablespoons of pecans per serving the calories will be 325 cal.

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17 Comments

  1. Sandra Finn says:

    Absolutely delicious!!!!

  2. I could eat this every morning…it’s sooo yummy!! Thank you for sharing this recipe :)

    1. Julie | The Simple Veganista says:

      So glad you enjoyed the recipe! Thanks for sharing, Jenifer!

  3. I made this tonight. I loved it

  4. I followed the recipe exactly…and in the instant pot gave me the “burn” message. The oatmeal is cooked, but the bottom layer is burned to the pot. Any suggestions?

    1. Julie | The Simple Veganista says:

      Oh no, sorry you had an issue, Cassie! I’ll have to retest on my end to see if I get the same. As for the bottom layer, try soaking in hot water. I hope that helps!

    2. I had the same thing happen. I didn’t know until today that the IP could burn something!

  5. Susan N Lee says:

    Question: does the 325 calories count include the toppings( pecans, syrup, oat milk)?

    1. Julie | The Simple Veganista says:

      Great question, Susan! The 325 calories included syrup and pecans. I’ve updated the nutritional card to not include the pecans and milk and have included a note. Without the pecans and additional milk, the calories are 231. I adjusted this so those with nut allergies can see the calorie count. I hope that helps!

  6. Susan N Lee says:

    I made this with the purée left over from Thanksgiving cocktails. This is a much healthier use of the purée. It was sooooo delicious- fast and easy to make. I didn’t add the toppings to save calories, but it was still sweet and tasty. Perfect for this time of year!

    1. Julie | The Simple Veganista says:

      So glad you enjoyed the pumpkin oatmeal! Thanks for sharing, Susan!

  7. Jen Mulvaney says:

    I used sweet potato the second time I made this recipe because I had to add to much sugar to make it taste good for my kids using the pumpkin.
    The sweet potato was fantastic and didn’t need sweetener. Thanks for this great recipe!

  8. is the liquid to oats recipe really 1/4c liquid to 1c oats? that doesn’t look right to me.

    1. Julie | The Simple Veganista says:

      Oh boy, that would be awful wouldn’t it! The recipe also calls for 1 1/2 cups water (it’s listed right under the non-dairy milk). :)

  9. This is the perfect breakfast for Fall! My whole family loved it and it satisfies all my pumpkin cravings!

    Tiffany
    Phlanx’s Marketing Specialist

  10. I am interested in trying this recipe with steel cut oats in the Instant Pot. Would I need to make any adjustments to do that?

    1. Julie | The Simple Veganista says:

      Great question, CheriR! If using steel cut oats, you will want to use 1 cup of steel cut oats to 2 1/2 cups of water. Instant Pot cooking time is 4 minutes at high pressure. You can reference this Instant Pot Steel Cut Oats recipe if needed. Everything will be the same, except using more liquids and cooking a few minutes longer. Hope that helps. Enjoy!

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