Pumpkin Pie Oatmeal

Use fresh or canned pumpkin to make this easy, sugar-free breakfast

Whether you start with fresh pumpkin or canned, this oatmeal is packed with protein, fibre, and beta-carotene, AND it’s sugar-free — it gets a touch of natural sweetness from maple syrup instead. For those who really like the clove and ginger kick of pumpkin pie, use pumpkin pie spice instead of cinnamon.

This recipe makes two large servings but is easily doubled to serve four.


  • ½ cup quick oats
  • 1 cup soy, almond or coconut milk
  • ½ cup canned pumpkin
  • 1 tbsp maple syrup
  • Dash salt
  • 1 tsp cinnamon or pumpkin pie spice

Don’t let that pumpkin purée go to waste, try this Thai Curry Pumpkin Soup with Coriander-Scallion Yogurt.


For best results, soak the oats and milk in a medium-sized pot in the fridge overnight: this makes the oatmeal incredibly creamy.

After soaking, heat the milk and oats over low-to-medium heat, stirring every minute or so, for about 5 minutes.

Add the pumpkin, maple syrup, salt and cinnamon or pumpkin pie spice, and stir until combined.

Stir over low heat for another couple of minutes; add more maple syrup and salt to taste, if desired.

Serve plain or with a garnish of sliced bananas, granola and/or vanilla yogurt.

Makes two large servings (I’ve been known to eat both of them in one sitting.)

Pumpkin Pie Oatmeal
Latham Hunter
Latham Hunter

Latham Hunter is a writer and professor. As a mother of five kids with varying dietary needs, she’s been working on gluten-free, dairy-free, vegan and vegetarian cooking for as long as she can remember. She focuses on sustainable, healthy ingredients, particularly organic, plant-based meals.

By The Same Author:

Posted on Tuesday, October 18th, 2022

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