My vegan pumpkin pie oatmeal recipe is a tasty way to start the day. Learn how to make this healthy and mouthwatering breakfast for pumpkin season four ways, including in an Instant Pot® or on the stovetop. Flavored with pumpkin pie spice, this cozy breakfast idea tastes a lot like pumpkin pie, but without the added sugar!
Healthy Pumpkin Oatmeal
Make this delicious pumpkin oatmeal recipe for a healthy breakfast the entire family will love! This easy fall recipe is a must for pumpkin spice season. Just like your favorite homemade pumpkin pie from scratch, this morning meal is made with pumpkin spice. So, it tastes like someone swirled a pumpkin pie into your everyday oatmeal. A variation on my ever so tasty cinnamon pear oatmeal, this vegan dish is an easy, warm breakfast for cool days. Make this easy recipe in an Instant Pot®, on the stove top, in a microwave or as overnight oats for a healthy way to start your day!
If you’re looking for a fun twist on breakfast this fall, then my vegan pumpkin pie oatmeal is sure to delight! Sweetened naturally with maple syrup for its rich flavor, this low calorie recipe contains homemade almond milk for a flavorful, dairy free alternative to traditional oatmeal.
You can enjoy this warm comfort food fall into winter. And don’t forget to make extra! This recipe for pumpkin oatmeal can be made on the weekend, then reheated for breakfast throughout the week to save time on busy weekday mornings.
Health Benefits of Eating Oatmeal
Oatmeal is a heart healthy food, as well as one that’s easily added to your everyday diet. A nutritious and healthy grain, oats contain more protein and fats than other grains. They’re also a good source of carbohydrates and fiber. Loaded with vitamins, minerals and antioxidant plant compounds, oats also contain avenanthramides, group of phenolic alkaloids. Avenanthramides help to increase the production of nitric oxide in the body, which in turn, may help to lower blood pressure levels. This is especially beneficial if you have high blood pressure or are in a high risk group.
In addition to avenanthramides, oats also contain a soluble fiber called beta-glucan. Beta-glucan has been shown to help lower cholesterol, as well as reduce blood sugar while increasing healthy gut bacteria. It can also give you a feeling of fullness, so you’re less likely to feel hungry later on. (Unlike those doughnuts that we’re all so fond of.) By eating more filling foods, you’re more likely to consume fewer calories over the course of the day. This can also be beneficial if you are trying to lose weight.
There are other benefits to eating oatmeal as well. The fiber present in oatmeal can help with regular bowel movements, especially if you commonly experience constipation. Studies have shown that the oat bran contained in oatmeal can both reduce constipation as well as the need for laxatives, especially for older adults and the elderly.
What is the Best Type of Oatmeal?
There are three types of oatmeal: quick cooking oats, old-fashioned oats and steel cut oats. Steel cut oats are the least processed. They have a chewy texture and are more coarse than other types of oats. They have an almost nutty flavor that tastes great in this vegan pumpkin pie oatmeal.
Old-fashioned oats, or rolled oats, are more processed than steel cut. They are steamed and flattened during processing. They have a milder flavor and the texture is softer. They take less time to cook than steel cut oats.
Quick cooking oats are the most processed, and they take the least amount of time to cook. They are partially cooked and more processed to decrease the cooking time, which also makes them less nutritious and have a softer flavor.
I recommend using steel cut oats to make a pumpkin oatmeal recipe. However, old-fashioned oats will work as well if that’s what you have on hand.
Why is Instant Oatmeal Bad?
Quick oats are the most processed oats, so your body digests them quicker than it does the other types of oats. This can cause spikes in your blood sugar, which makes quick oats a low glycemic index food. They also cook up mushy and lose much of their flavor in processing. Using steel cut oats instead of instant will give you this pumpkin pie oatmeal the best flavor and texture.
Is Pumpkin Puree Healthy?
I make my vegan pumpkin oatmeal with real pumpkin puree for true pumpkin flavor. However, you may be wondering if it’s healthy to eat pumpkin this. The answer is, yes!
Pure pumpkin puree is a healthy food. It’s high in Vitamin A and is also a good source of VItamin C, Vitamin B2, Vitamin E, potassium, copper, manganese and iron. In addition, pumpkin puree only has 49 calories per cup, so it’s also a low calorie food. It has 2 grams of protein per serving, 12 grams of carbs and 3 grams of fiber.
Just like when you make a vegan pumpkin spice latte, be sure to use pure pumpkin puree and not pumpkin pie filling for this recipe.
Pumpkin Spice Oatmeal Variations
This pumpkin oatmeal recipe can be made as is, or you can make one of these variations:
- I used maple syrup because the taste complements the pumpkin puree in this no sugar pumpkin pie oatmeal. However, you can also use raw honey. For no sugar pumpkin pie oatmeal, use monk fruit or liquid stevia. You may need to adjust the amount to suit your taste. Therefore, I recommend adding the sweetener of your choice after you cook the oatmeal.
- You can use cinnamon in place of the pumpkin pie spice.
- Replace the almond milk with oat milk or your milk of choice.
- You can use pecans or walnuts in this Instant Pot pumpkin oatmeal.
- Toast the nuts for a deeper flavor.
- Top with dried fruit, fresh fruit, almond butter or peanut butter.
Pumpkin Oatmeal Ingredients
You will need the following ingredients to make pumpkin spice oatmeal:
- Pumpkin puree. Look for pure pumpkin puree and not pie filling. You can use canned or homemade.
- Steel cut oats. Use steel cut oats or old-fashioned oats for their nutritional value.
- Almond milk. Make this a vegan pumpkin pie oatmeal with almond milk or oat milk.
- Water. Water is used to soften and cook the oatmeal.
- Pumpkin pie spice. The pumpkin pie spice mix I used is a blend of cinnamon, ginger, nutmeg, allspice, and cardamom.
- Salt. Salt helps enhance the flavor of the spices.
- Maple syrup. Pumpkin is bland on its own, so I added real maple syrup for its flavor and for sweetness.
- Pecans. Top with pecans or walnuts for crunch, if desired, and to add extra protein to this healthy breakfast idea.
How to Make Vegan Pumpkin Pie Oatmeal
There are four ways to make this vegan pumpkin pie oatmeal. You can make this healthy breakfast recipe in your Instant Pot®, in the microwave, on the stovetop or as overnight oats. Following are directions on how to make my pumpkin pie oatmeal using your chosen method.
Instant Pot Pumpkin Oatmeal
Follow these steps to make Instant Pot pumpkin oatmeal:
- Add the pumpkin puree, oats, water, almond milk, pumpkin spice and salt to the Instant Pot liner. Stir until combined.
- Place the lid on the Instant Pot® and lock into place. Set the valve to sealing.
- Cook on high pressure for one minute and let the Instant Pot natural release for 10 minutes. Release pressure before removing the lid.
- Add maple syrup to sweeten. Top with pecans and add more milk if desired.
To make pumpkin oatmeal in the microwave, follow these steps:
- Combine the pumpkin puree, oats, water, almond milk, pumpkin spice and salt in a microwave safe bowl.
- Microwave on high for five minutes for steel cut oats or three minutes for old-fashioned oats.
- Add maple syrup to sweeten. Top with pecans and add more milk if desired.
To make vegan pumpkin pie oatmeal on the stove, follow these directions:
- In a medium sized pot, combine oatmeal and almond milk and water. Bring it to a simmer on medium heat.
- When it reaches a simmer, add the pumpkin puree, pumpkin spice and salt. Cook your pumpkin spice oatmeal until the oats are soft, about two minutes.
- Remove from heat and add maple syrup and more almost milk if desired. Top with pecans.
Overnight Pumpkin Pie Oatmeal
To make this an overnight pumpkin pie oatmeal, follow these steps:
- Add oats, almond milk, water, pumpkin puree, pumpkin spice, salt and maple syrup to a medium sized bowl with a lid. Stir well.
- Cover and refrigerate for 8 hours.
- Stir before serving.
Your overnight pumpkin oatmeal recipe will last up to 4 days in the fridge.
- ½ Cup pumpkin puree
- 1 Cup steel cut oats
- 1 ½ Cups almond milk
- ½ Cup water
- 2 teaspoons pumpkin pie spice
- ⅛ teaspoon salt
- 1-2 Tablespoons maple syrup
- ¼ Cup pecans, optional
- Combine the pumpkin puree, steel cut oats, almond milk, water, pumpkin spice and the salt in your Instant Pot®.
- Mix the ingredients with a spoon or spatula to thoroughly combine.
- Attach the lid on the pressure cooker and set the valve to "sealing."
- Cook the oatmeal on high pressure for one minute. Then allow pressure to naturally release for 10 minutes.
- Once all the pressure is released, remove the lid. Then stir the pumpkin pie oatmeal with a spoon.
- Serve immediately with maple syrup to taste and pecans on top.
You can substitute maple syrup with your favorite sweetener, if desired. Date sugar is delicious, or you can also use honey, monk fruit, raw sugar or stevia.
Old fashioned oats can also be used in place of the steel cut oats. Instant oatmeal is not recommended for this recipe.
Total cook time, including coming to pressure, is about 18 to 20 minutes.
Amount Per Serving: Calories: 325Total Fat: 11gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 98mgCarbohydrates: 50gFiber: 8gSugar: 10gProtein: 9g
More Fall Breakfast Ideas
If you like my recipe for pumpkin oatmeal, then be sure to try these other fun ideas for breakfast.
- Cinnamon Sugar Swirl Apple Bread
- Oreo Waffles Recipe
- Pear Oatmeal with Cinnamon
- Braided Apple Cinnamon Bread
- Almond Flour Blueberry Muffins
- Golden Turmeric Milk