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

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4.9 from 10 reviews

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.


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
  • 1 teaspoon vanilla
  • 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


Stovetop: In a saucepan, combine oats, pumpkin puree, pumpkin spice, plant milk, vanilla, 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.


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.