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Pumpkin Baked Oatmeal

Name: Pumpkin Baked Oatmeal
Prep time: 15 min
Cook time: 32 min
Total time: 47 min
Ingredients: 2 ¾ cups old fashioned rolled oats (certified gluten-free, if needed); 2 teaspoons pumpkin pie spice; 1 teaspoon baking powder; ¼ teaspoon fine salt; 1 cup pumpkin puree; 1 cup milk of choice; 2 large eggs; ⅓ cup pure maple syrup or honey; ¼ cup unsalted butter or coconut oil, melted; 2 teaspoons pure vanilla extract; ½ cup chopped pecans, toasted + more for topping (omit for nut-free)

GF Gluten-free VG Vegetarian DF Dairy-Free

This seasonal baked oatmeal is a cozy and nutritious breakfast in one. Enjoy a serving with a cup of coffee on a crisp fall day. Top it off with a dollop of whipped topping or yogurt and a drizzle of maple syrup, dusting of pumpkin pie spice, and sprinkle of toasted pecans.

47 mins

5 /5

179 Comments

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By: Stacie Hassing Posted: 10/4/24

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I love all things pumpkin, especially in the fall, and this pumpkin baked oatmeal recipe is one of my absolute favorite meal prep breakfast options. It offers a combination of warm and sweet flavors in a hearty, secretly nutritious breakfast that even my kids happily eat.

I serve mine topped with a little maple syrup, a dusting of pumpkin pie spice, a few toasted pecans, and maybe even a dollop of yogurt or whipped topping. Paired with a warm cup of coffee, it’s a delicious way to start a crisp fall day. Plus, the nourishing ingredients keep me satisfied until lunch.

Close up view of a piece of Pumpkin Baked Oatmeal topped with whipped cream and drizzled with maple syrup.

Recipe Highlights

I make this pumpkin baked oatmeal all season long. Here are a few reasons why it has been a family favorite for years:

One of my favorite yummy meal prep pumpkin recipes, I like to divide individual portions into meal prep containers for quick options on busy mornings
The only sweetener in this recipe is maple syrup or honey, split among nine servings, so it’s a lot lower in added sugar than most oatmeal recipes
Naturally gluten-free and easy to modify to be dairy free and/or egg-free, this oatmeal suits a variety of dietary needs.
A single serving provides 4 grams of fiber, is low in sugar and saturated fat, and can be 100% cholesterol-free (vegan) with easy plant-based swaps. It provides a good source of complex carbohydrates, fiber, vitamin C, and vitamin A
Every bite is full of sweet spiced pumpkin flavor, emulating the taste of pumpkin pie in a breakfast you can feel good about
With just 15 minutes of prep time required and cooking time of just 30 minutes, this recipe comes together with a total time of under an hour. Plus, I love that it dirties just two dishes, meaning it’s fuss-free, which is something I look for when building a healthy meal plan for my family

Overhead view of a variety of ingredients for Pumpkin Baked Oatmeal in different sized bowls.

Overhead view of a bowl of ingredients for Pumpkin Baked Oatmeal ready to be mixed.

ingredient Highlight: Rolled Oats

Oatmeal is a healthful breakfast option, and each type of oats offers different nutritional benefits. For this overnight oatmeal recipe, I recommend using old-fashioned oats. Also known as old-fashioned rolled oats or just “rolled oats,” these are the oats we use most often in recipes. They’re made by flattening groats but not cutting them any further. These types of oats take about 10-15 minutes to cook and also work well in baked recipes, like baked oatmeal, overnight oats, and granola.

In this recipe, quick oats tend to become too soggy, and steel-cut oats won’t soften properly. Rolled oats also have a slightly higher fiber content than quick oats, meaning they can help you stay fuller longer and assist with digestion.Also, note that oats are naturally gluten-free. However, they often come into contact with gluten-containing ingredients during processing. So, make sure to look for certified gluten-free oats if you need to keep these baked oats gluten-free.

Tip from Dietitian Jessie

The Best Way To Toast Pecans

After years in the kitchen, I’ve found that the easiest way to toast pecans without burning them is by heating them in a small pan over medium-low heat. Toss the nuts every 15 seconds or so, and let them cook just until they darken in color and give off a beautiful nutty aroma. Once you start to smell them, remove them from the heat immediately, and set them aside to cool for a few minutes before adding them to the baked oatmeal.

Overhead view of a pan of Pumpkin Baked Oatmeal ready for baking.

Overhead view of a freshly baked pan of Pumpkin Baked Oatmeal topped with pecans.

Make It Egg Free

I worked to make this baked pumpkin oatmeal recipe suitable for as many dietary needs as possible. Luckily, it’s super versatile and every bit as tasty when made egg-free. To do so:

Mix 2 tablespoons of ground flax seeds with 3 tablespoons of water in a small bowl.
Let the flax-water mixture stand for 5-10 minutes to thicken.
Proceed with the recipe as usual, adding the flax egg to the baked oats batter just as you would a regular large egg.

Make It Dairy Free

To make this recipe dairy-free, I use unsweetened almond milk, but any plant-based milk of choice will work. Then, I swap the butter for coconut oil. If using any add-ins or toppings like protein powder, chocolate chips, or whipped cream, make sure to double-check ingredient lists to ensure they’re dairy-free, too.

A spoon scooping a bite of a freshly baked piece of Pumpkin Baked Oatmeal topped with whipped cream and drizzled with maple syrup.

How To Store

One of my favorite things about this recipe is that it can be prepared in advance and stored in the refrigerator for up to one week. That means I can prep (and do dishes!) once, and eat a warm breakfast all week!

Once cool, I cover the entire baking dish with aluminum foil. Or, I cut the oatmeal into bars, and transfer them to a glass storage container.When ready to eat, I reheat individual portions in the microwave. I find that about 1 minute and 30 seconds in the microwave is perfect for me! If you prefer a softer texture, you can add a splash of milk to your serving of oatmeal before reheating. Or, enjoy your oatmeal bars cold more like a soft granola bar.

Overhead view of a plate of Pumpkin Baked Oatmeal topped with whipped cream and drizzled with maple syrup.

More Recipes To Try

Pumpkin Overnight Oats

Pumpkin Protein Balls (No-Bake)

Harvest Salad with Quinoa and Butternut Squash

Apple Cider Sangria

How To Serve

I love to serve my pumpkin baked oatmeal warm as a healthy breakfast with high-quality coffee or a cinnamon coconut latte. It’s delicious on its own, but I can’t resist adding extra toppings.

Some of my favorite options include fresh blueberries, dried cranberries, banana slices, chopped pecans, chia seeds, a drizzle of peanut butter or almond butter, brown sugar, or pure maple syrup. It’s also great with a dollop of Greek yogurt or whipped cream.

Then, I round out my meal with high-protein options like turkey sausage patties or egg bites.

You can also enjoy this recipe as a tasty afternoon snack with apple cider, or serve it as an easy breakfast for dinner situation. It’s a lifesaver on busy weeknights!

Frequently Asked Questions

Can I freeze my pumpkin baked oatmeal?

You sure can. Once cool, slice your oatmeal into nine squares, and transfer them to a freezer-save airtight container, placing parchment paper between each layer to prevent the squares from sticking together. Freeze for up to 3 months.
Reheat from frozen in an oven-safe dish at 300F. Or, warm individual portions in the microwave starting with 2 minutes at 60-70% power. Then, heat the oatmeal in 30-second increments until it’s nice and warm to your liking.

Why is my baked oatmeal mushy?

I’ve found that the most common reasons for this oatmeal bake to turn out soggy are not using rolled oats, allowing the mixture to sit too long before baking, or not allowing it to bake completely.

Can I use pumpkin pie filling instead of pumpkin puree?

I don’t recommend it. Canned pumpkin pie filling contains extra sugar and spices, which will alter the flavor of the oats. If you do want to use it in place of pure pumpkin puree, reduce or omit the extra spices and maple syrup to avoid an overpowering flavor.

The photos in this blog post were taken by Casey Colodny of The Mindful Hapa.

For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!

Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she, her husband and three children reside with their dog. She’s a co-founder of The Real Food RDs and content creator of simple and wholesome recipes. She loves all kinds of fitness and has a passion to inspire as many as she can live a healthier and happier life both in and out of the kitchen - the driving force behind the co-development of the The Real Food RDs brand.