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Healthy Pumpkin Oatmeal (Quick and Easy)

The best days begin with a nutritious and delicious meal like this Healthy Pumpkin Oatmeal! With a handful of simple, low-sugar ingredients, you can have these whole grain and fiber-packed oats on the table in just 10 minutes. Loaded with warm flavors, this pumpkin oatmeal makes the perfect breakfast for the pumpkin season.

Overhead shot of pumpkin oatmeal on a white plate.

Power up with a rich and creamy bowl of healthy pumpkin oatmeal. You’ll need a short list of simple ingredients for this quick and easy breakfast, including rolled oats, pumpkin puree, and warm-wintry spices like allspice and cinnamon.

This pumpkin oatmeal recipe also has chia seeds to increase fiber and protein. In addition, chia seeds absorb moisture, creating a satisfyingly smooth and creamy serving of sweet & warmly spiced pumpkin oats.

It’s the perfect cozy and comforting meal during those chilly fall and winter mornings.

Pumpkin chia oatmeal is best when freshly made, so be sure to dig in while it’s hot!

Why You’ll Love This Recipe

  • Make an easy & nourishing breakfast in just 10 minutes.
  • Feeding more than one? Increasing servings is simple.
  • This easy pumpkin oatmeal is naturally sweetened with dessert spices and optional maple syrup.
  • This healthy breakfast recipe can easily be made gluten-free, dairy-free, and vegan.
  • It’s the best fall/winter healthy breakfast!

Side view of the healthy pumpkin oatmeal on a white plate. Garnished with chia seeds and silver spoon on the left side.

Ingredients You’ll Need

  • Milk + water – This is your liquid base. You can use cow’s milk or a dairy-free alternative. Oat milk, almond milk, cashew milk, and coconut milk are the best non-dairy options for super creamy oatmeal.
  • Pumpkin puree – Not to be confused with pumpkin pie filling. The ingredients should be 100% pumpkin. Pumpkin pie filling is typically sweetened with refined sugar.
  • Oats – For this recipe, you’ll need “rolled oats,” aka “old-fashioned oats.” They are a great source of whole grains and fiber.
  • Allspice & cinnamon – I used allspice and cinnamon for a bright, festive flavor. Feel free to add other warm spices such as nutmeg, ginger, and cloves, or you could use pumpkin pie spice here.
  • Salt – You will need just a pinch of salt to make everything taste better.
  • Chia seeds – To boost fiber, antioxidants, minerals, and omega-3 fatty acids. These tiny seeds also help thicken the oats and add a creamy texture.
  • Maple syrup – Pure maple syrup is a great flavor and sweetness enhancer, but adding sweetener is optional. You can also try honey, agave nectar, coconut sugar, or date syrup.

How To Make Healthy Oatmeal with Pumpkin

  1. Combine the ingredients: Mix the milk, water, and pumpkin puree in a small saucepot. Then, add the oats, allspice, cinnamon, and salt. Stir to combine.
  2. Simmer: Bring the mixture to a simmer over medium-low heat, and cook until it thickens, stirring occasionally. Lower the heat if it begins to boil.
  3. Add the chia seeds: Finally, add the chia seeds and maple syrup. Stir well, remove from the heat and let stand, allowing the chia seeds to swell and soften. Sprinkle any tasty toppings over the top, and enjoy!

Recipe Tips

Feel free to use fresh pumpkins instead of canned ones. First, boil chunks of the whole pumpkin until the flesh is soft and mashable. Then, puree in a food processor or blender.

Cook your oatmeal over medium-low heat to not let the mixture reach a full boil. Let the mixture gently simmer into a satisfying serving of creamy pumpkin oats.

The chia helps thicken the oatmeal. You can leave it out, but your oatmeal may not be as dreamy and creamy. I recommend using less water if not adding chia.

Sweetening your oats with maple syrup is completely optional. Leave it out if you’re on the fence, and then decide once you’ve tasted the finished dish. If it needs something sweet, stir in a little bit of maple syrup at a time until it’s sweetened to your liking.

Healthy pumpkin oatmeal on a white plate.


  • Overnight oatmeal – As a grab-and-go option, skip the cooking and assemble uncooked ingredients in a jar the night before. Store in the fridge and enjoy the next day. No heating is necessary.
  • Flavor enhancements – These oats are reminiscent of pumpkin pie. For bolder pumpkin pie-like flavor, add a dash of pure vanilla extract or a scraped vanilla bean to the saucepot as the oats simmer. You could also stir in your favorite nut butter, coconut butter, or peanut butter for a delectable nutty flavor.
  • Pumpkin alternatives – If you’re short on pumpkin puree, you can also make this using pureed sweet potato, butternut squash, and even carrots! The taste isn’t identical, but delicious nonetheless!
  • Healthy Toppings – This smooth and creamy pumpkin oatmeal is the perfect canvas for some crunch. Top your oatmeal with shredded coconut, pecans, pepitas, almonds, walnuts, sugar-free granola, dried fruit, or berries.


If you have extra, keep it in the fridge in an airtight container for 2-3 days. Then, you can reheat the leftover oatmeal in the microwave in 30-second intervals or in a saucepan over medium-low heat. Stir in a splash of milk at a time if it’s too thick.

Unfortunately, this recipe does not freeze well.

Frequently Asked Questions

Can I use steel-cut oats?

Yes! You can swap rolled-outs for steel-cut oats. However, keep in mind that steel-cut oats absorb more moisture, so you may need to increase the milk to at least 1 cup. They also take longer to cook, so increase the cooking time according to the interactions on the packaging.

Can I make oatmeal with pumpkin pie filling?

Technically, yes. However, pie filling is typically made with refined sugar and is not as healthy. So, I don’t recommend using it in this recipe.

Recipes with Rolled Oats You’ll Love

If you’re a fellow oatmeal lover, check out these healthy recipes:

Pumpkin Oatmeal with Chia Seeds

Healthy Pumpkin Oatmeal

Yield: 1 serving
Prep Time: 2 minutes
Cook Time: 10 minutes
Total Time: 12 minutes

This pumpkin oatmeal with chia seeds is healthy, filling, and comforting. It makes a nutritious breakfast that is perfect for the fall and winter months.


  • ¼ cup water
  • 2/3 cup your favorite non-dairy milk or cow's milk
  • ¼ cup pumpkin puree
  • 1/3 cup slow-cooking rolled oats
  • 1/8 tsp allspice
  • 1/8 tsp cinnamon
  • pinch of salt
  • 1 Tbsp chia seeds
  • 1 tsp maple syrup (optional)


  1. In a small pot, combine the water, milk, and pumpkin puree. Mix to combine.
  2. Add the oats, allspice, cinnamon, and salt. Stir a few times
  3. Bring the oatmeal to simmer over medium-low heat and cook stirring occasionally for about 5 to 8 minutes. Do not let the oatmeal boil too much.
  4. Once the oatmeal has thickened, add the chia seeds and maple syrup. Mix well and let it stand for about 3 to 4 minutes to allow the chia seeds to swell a bit.


Nutrition information is a rough estimate for 1 serving calculated for the pumpkin oatmeal made with almond milk.

Nutrition Information
Yield 1 Serving Size full recipe
Amount Per Serving Calories 217Total Fat 7.5gSaturated Fat 1.4gTrans Fat 0gUnsaturated Fat 10.8gCholesterol 0mgSodium 413.5mgCarbohydrates 34gFiber 10.5gSugar 6.4gProtein 7.3g

Nutrition facts provided on this website are an estimate and not guaranteed to be accurate. Please see a qualified health care provider for personalized diet advice and make sure that each of the ingredients is allowed in your diet.

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