Make the Most Seasonal (and Healthy) Oatmeal Recipe Ever with Pumpkin

Pumpkin Spice Oatmeal Recipe

Now that fall is officially here, the pumpkin spice madness is in full swing. Do you know what rhymes with pumpkin spice? Sugar. Nearly every food product on the grocery store shelves labeled with the quintessential flavor of fall is loaded with refined sugar and other processed ingredients. But not this oatmeal recipe made from scratch and guaranteed to make all your pumpkin spiced dreams come true.

Everything from yogurt, ice cream, potato chips, cookies, bread, and popcorn have been given the pumpkin spice treatment. Do they taste good or contain actual pumpkin? The jury is still out. And the worst part is that most of these food products don’t even contain real pumpkin at all! Instead they’re concocted with a host of artificial flavorings alongside all the sugar. Let’s get real with our pumpkin spice–let’s use actual pumpkin in our oatmeal recipe!

Pumpkin Spice Oatmeal Recipe

Using whole food pumpkin is not only seasonally delicious, but an easy way to consume plenty of nourishing nutrients for your body. In fact, pumpkin is so much more than pumpkin spice – it’s a whole food superstar that keeps your heart healthy and your waistline in check.

Pumpkin Spice Oatmeal Recipe

Pumpkin Health Benefits

Pumpkins have been used cross culturally for decades for nutrition and healing. Various systems of traditional medicine use pumpkin to prevent and ease symptoms of diabetes, reduce symptoms of hypertension, prevent tumors, boost the immune system, provide antibacterial support to the stomach, reduce serum cholesterol levels, and provide anti-inflammatory support.

Just one cup of cooked pumpkin puree delivers 245 percent daily value of vitamin A, a vitamin essential for healthy eyesight, reproduction and immune system health, and bone growth. Pumpkin is packed with high levels of carotenoids, which give the pumpkin flesh its intense yellow/orange color. Pumpkin is particularly rich in a type of carotenoid called beta-carotene, which keeps eyes sharp and clear. This fruit also delivers impressive amounts of vitamins C and E, folate, calcium, iron, magnesium, potassium, protein, and fiber.

In fact, all that fiber (3g in one cup of pumpkin puree) promotes satiety and keep you feeling fuller longer. This means that you probably won’t go back for that second piece of pumpkin pie, if it’s made of real deal pumpkin that is.

Pumpkin Spice Oatmeal Recipe

Along with the digestive friendly fiber in pumpkin, this recipe is also filled with rolled oats and chia seeds for even more filling fiber. Chia seeds provide omega-3 fatty acid content while almond milk and yogurt provide a creamy taste and a thick texture to the oatmeal. A blend of warming spices creates the most mouthwatering seasonal flavor while maple syrup sweetens the deal. Enjoy this pumpkin spice oatmeal recipe warmed up or at room temperature all season long for the healthiest way to do pumpkin spice ever.

Pumpkin Spice Oatmeal Recipe

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Pumpkin Spice Oatmeal Recipe

Pumpkin Spice Oatmeal Recipe

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Pumpkin Spice Oatmeal Recipe


8 hours, 5 minutes
1 serving
  • ½ cup rolled oats
  • ½ cup unsweetened almond milk
  • 1 Tbsp chia seeds
  • Pinch of sea salt
  • ¼ cup pumpkin puree
  • ¼ cup plain yogurt of choice
  • 1 Tbsp maple syrup
  • ½ tsp vanilla extract
  • ¼ tsp cinnamon
  • ⅛ tsp nutmeg
  • ⅛ tsp ginger
  • Dash of cardamom
  • Optional Toppings:
  • Coconut flakes
  • Nut butter
  • Walnuts, pecans, or almonds


8 hours
5 minutes
Ready in
8 hours, 5 minutes
  1. Place all oatmeal ingredients into a bowl or glass jar, stir well to combine. Cover and set in refrigerator overnight.
  2. In the morning, enjoy at room temperature or lightly warm up on the stove. Top with nuts, seeds, coconut flakes, or nut butter and add more maple syrup to taste if desired. Enjoy!

Nutrition information

Calories per serving: 343
Fat per serving: 9.8g
Saturated fat per serving: 2.5g
Carbs per serving: 56.3g
Protein per serving: 11.9g
Fiber per serving: 10g
Sugar per serving: 16.8g
Sodium per serving: 365mg
Cholesterol per serving: 13mg

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Related On Organic Authority:
Craving Pumpkin Flavor? 7 Pumpkin Spice Recipes to Make at Home
What’s Actually in Pumpkin Spice? Not Real Pumpkin
Oats Galore! Dennis Gillam On Cooking the Perfect Oatmeal & More

Photos by Kate Gavlick

Kate Gavlick
Kate Gavlick

Kate is a Nutritionist with a Master's of Nutrition from the National University of Natural Medicine in Portland, Oregon and the blogger and photographer of Vegukate. Kate believes in nourishing the whole body with real, vibrant foods that feed the mind, body, soul, gut, and every single little cell. Her philosophy is simple when it comes to food and nourishment: cut the processed junk, listen to your body, eat by the seasons, eat plates and bowls filled with color, stress less, and enjoy every single bite. When she's not cooking in her too tiny Portland kitchen, Kate can be found perusing farmer's markets, doing barre classes, hiking, reading, and exploring.