Sugar free pumpkin oatmeal recipe

Pumpkin Oatmeal Recipe

Written by Becky

I’ve been making Pumpkin Oatmeal for years, every fall, when the leaves are falling and the mornings are more chilly.  I have altered my recipe slightly and I even have a few variations.  Somedays I bake the oatmeal, somedays I use steel cut oats and others I use old fashioned oats, always with pure pumpkin puree, always with cinnamon.

Sugar-free Pumpkin Oatmeal Recipe

The way I make pumpkin oatmeal most often is to heat old fashioned oats over the stove top adding a little pumpkin puree and maple syrup to sweeten.  I top it off with some warmed milk, pecans, and a few shakes of cinnamon. It all takes just over 10 minutes to make, then I sit and enjoy a few minutes of quietness while I eat.

Sugar-free Pumpkin Oatmeal Recipe

Sugar Free Pumpkin Oatmeal Recipe

Yield: 1 serving

a sugar free recipe for pumpkin oatmeal using maple syrup to sweeten.


  • 1/2 cup old fashioned oats
  • 1 cup water
  • 2 heaping teaspoons of pure pumpkin puree
  • 2 teaspoons of maple syrup
  • 1/4 cup warmed milk
  • a few shakes of cinnamon
  • a few crumbles pecans


  1. Heat oats and water on the stove top over medium low heat and simmer for 10 minutes. Add in pumpkin and maple syrup.
  2. Serve with warmed milk a few shakes of cinnamon and some crumbled pecans.


this is for one serving but you can simply multiply the ingredients to make this for more people.

If you’re interested in a baked version of pumpkin oats or would like to use steel cut oats – here’s another version for you that I created last year:

Baked Pumpkin Steel Cut Oats

Baked Pumpkin Steal Cut Oats

Baked Pumpkin Steel Cut Oats

Total Time: 45 minutes

Yield: 4-6 servings

Steel cut oats baked in a dutch oven with pumpkin puree and fall spices.


  • 2 tablespoons unsalted butter or coconut oil, divided in half
  • 1 1/2 cups steel cut oats
  • 1 cup pumpkin
  • 1/3 cup dark brown sugar
  • 3/4 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1/4 teaspoon cloves
  • 1/4 teaspoon nutmeg
  • 2 cups skim milk
  • 2 1/2 cups warm water
  • 1 teaspoon vanilla
  • 1/2 teaspoon salt


  1. Heat the oven to 375°F. In a 3-quart Dutch oven, heat 1 tablespoon of the butter or coconut oil over medium-high heat. When the butter is melted, stir in the oats, stirring frequently, for about 3 minutes or until they smell toasted.
  2. Push the oats up against the side of the pan, and drop the second tablespoon of butter in the now center of the pan. Add in the pumpkin puree and mix into the butter, stirring for about a minute. Stir in the sugar and spices and continue cook the mixture for another 3 to 4 minutes, or until the color darkens slightly and the raw smell disappears. It’s OK if a few dark brown spots appear as the puree sticks to the pan.
  3. Pour in the milk and whisk everything to combine. Whisk in the water, vanilla and salt. Put a lid on the pan and put it in the oven. Bake for 35 minutes. Take the pan out of the oven, and carefully lift the lid (be cautious as steam will billow out). Stir the oatmeal. It will look quite loose still, but the oats should be al dente and tender. The oatmeal will thicken rapidly as it cools.
  4. Eat immediately with a drizzle of milk and a few pecans, pepitas, and dried cherries on top. You may also let cool and then refrigerate for breakfasts later in the week. To reheat, heat a single serving up in the microwave or on the stovetop.

Comments (4)

  1. I keep seeing recipes with pumpkin purée and lots of lovely nuts! A trip to the supermarket is needed, methinks. I love oatmeal and this recipe sounds pretty perfect.

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