• Nutritious Plants

Autumn Pumpkin Oatmeal (VG, GF)

The pumpkin season is officially here! Are you as excited as I am?

If you're a pumpkin lover, you certainly should give this autumn pumpkin oatmeal recipe a try!

This oatmeal is:

  • Rich in fiber

  • Free from refined sugar

  • Vegan and gluten-free

  • A good source of plant-based omega-3s

  • A good source of antioxidants (hello vitamin A)

  • A perfect meal for women who are into seed cycling for hormonal balance

For more pumpkin recipes check out our Monster Oatmeal Cookie Sandwiches With Pumpkin Cream or Hearty Warming Autumn Salad.

If you try this recipe, let us know how it went! Leave a comment, rate it, and don’t forget to tag a photo with #nutritiousplants on Instagram.



YIELD: makes 2 portions


  • 1 cup of rolled oats (feel free to use the gluten-free option here)

  • 1 cup of pumpkin puree (see the notes below)

  • 2 cups of plant milk (I prefer oat or cashew milk)

  • 2 pinches of salt

  • 1 tsp of pumpkin spice (see the notes below)

  • 2 tbsp of maple syrup or more

For the toppings

  • 1-2 figs

  • 1 apple

  • 1 pear

  • Almond butter

  • Sunflower seeds

  • Pumpkin seeds

  • Walnuts

  • Cacao nibs

  • Extra maple or date syrup

  • Vanilla bean powder


  • I made the pumpkin puree from scratch, but if you don't have time, feel free to use a store bought one that is free from sugar and preservatives, and preferably packed in a BPA-free can. For the homemade option I used one small Hokkaido pumpkin.

  • For the pumpkin spice, mix together 1 tsp of Ceylon cinnamon, 1/2 tsp of ginger, 1/4 tsp of cloves and 1/8 tsp of nutmeg. Use 1 tsp for two portions of the oatmeal and store the rest in a container. You'll certainly end up having enough spice for another two servings. Alternatively, use the store bought pumpkin spice.


  1. Start by preheating the oven to 200°C/400°F.

  2. Wash the pumpkin, cut in two and remove the seeds. Place the halves (inner part facing down) onto a baking tray lined with parchment paper. Cut the washed apple and pear lengthwise and add around 6 slices of each to the same tray.

  3. Bake the apple and pear slices for 5 minutes on each side and set aside for later. The pumpkin should roast for 30-35 minutes or until soft.

  4. Once the pumpkin is done, scoop it out using a spoon and blend into a puree with the help of a hand blender.

  5. Next, to a pot, add the oats, plant milk and salt. Cook on medium heat. Don't forget to stir frequently.

  6. Once the oats have thickened up, add in the pumpkin spice, pumpkin puree and maple syrup. Stir and let it cook for another minute.

  7. Serve the oatmeal into a bowl. Place the apple and pear slices on top, along with half to one sliced fig.

  8. Sprinkle some chopped walnuts, pumpkin and sunflower seeds, cacao nibs and vanilla bean powder on top.

  9. Finish with a drizzle of almond butter and some extra maple or date syrup if desired.

  10. Enjoy!

As always, much love and see you in the next blog post,



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