Pumpkin Spiced Oatmeal (Sugar Free!)

I created this decadent sugar free pumpkin spiced oatmeal back in the day when I wasn’t eating any sugar or processed sweeteners. If you are trying to cut back on sweeteners and have attempted making pumpkin things, you may have noticed that pumpkin is not inherently sweet at all. Almost every pumpkin spiced recipe includes quite a lot of sweetener to make up for the lack of natural sweetness in pumpkin. So, I came up with this delicious hack to make naturally sweetened pumpkin oatmeal without any added sugar.

The key? Roast your pumpkin, mash it, and add it to your oats along with heavenly fall spices! Roasting is the best way to bring out pumpkin’s natural sweetness. I don’t recommend using canned pumpkin here, unless you want to add heaps of sweeteners to make it taste good.

I am always roasting pumpkin for soups and bowls and such, so I usually just roast a little extra to mash up for pumpkin spiced oatmeal. Roast your squash the day before, and this breakfast comes together in minutes!

What You’ll Need for Sugar Free Pumpkin Spiced Oatmeal

The most important ingredients for this yummy sugar free pumpkin spiced oatmeal are:

  • your favorite kind of oats (my favorite are steel cut)
  • rich, creamy milk of your choice (I use coconut milk or vanilla soy milk)
  • roasted pumpkin or butternut squash (honestly I can’t tell the difference between the two)
  • pumpkin pie spice
  • teensy pinch of salt
  • festive fall toppings! (See below)

Topping Ideas

So many yummy toppings work well with your festive pumpkin oatmeal! Here are a few of my favorites:

  • dried cranberries
  • diced apples
  • diced pears
  • pecans
  • walnuts
  • pumpkin seeds
  • chocolate chips
  • cacao nibs
  • a drizzle of almond butter

If you make this sugar free pumpkin spiced oatmeal, leave a star rating or comment below! Your feedback is so helpful to me and other readers. You can also tag me in your meal pics on Instagram @katiesconsciouskitchen, or join my free private facebook group to share your creations and inspire others! I love to see what you all are making.

More Sugar-Free Fall Breakfasts You’ll Love

Sugar Free Pumpkin Spiced Oatmeal

This decadent fall porridge is naturally sweet from roasted pumpkin and seasonal fruit, full of heavenly spices, and free of sugar and processed sweeteners.
5 from 1 vote
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Active Time: 10 minutes
Inactive Time: 5 minutes
Roasting the Squash: 30 minutes
Servings 1



  • 1 oz dry rolled oats


  • 6 oz roasted pumpkin, mashed, or butternut squash


  • 1/2 cup plant-based milk (I used coconut milk, it was divine), 4 oz
  • 2 Tbsp pecans, hazelnuts, or pumpkin seeds, 1 oz

Extra Topping Options

  • dried cranberries, optional
  • chopped dates, optional
  • sprinkle of cacao nibs, optional


  • 1 Tbsp pumpkin pie spice


The Day Before: Roast the Pumpkin

  • I usually roast a bunch at a time and use it for soups and baked goods as well as for the next day’s oatmeal.
  • You can roast the pumpkin/squash either in large halves or cubed. Both work great.
  • Preheat the oven to 375°F. Slice the pumpkin/squash in half lengthwise and scoop out the seeds. I like to brush it with a little bit of oil and sprinkle it with salt and some cinnamon. Place face down on the baking sheet and roast for 45 minutes to 1 hour, until it’s very soft. For cubed squash, do the same but spread them out in a single layer. They can be touching, but don’t overcrowd them.
  • Transfer the roasted squash to a bowl and mash it up with a fork. Refrigerate for tomorrow.

Oatmeal Time!

  • Add your oatmeal to a small saucepan along with 1/2 cup of water and the 1/2 cup of milk. Stir in the pumpkin or squash, mashing it in. Add the spices and a pinch of salt, and simmer for a few minutes, until heated through and the oats are cooked.
  • Top with yummy toppings. It’s that simple!
  • If you are inclined toward a sweeter breakfast, it can be yummy to add in some chopped dates or a drizzle of maple syrup to serve.
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  1. What kitchen utensils do you travel with?

    • None! I’ve been moving around a lot this past year, I don’t think I’ve been anywhere longer than 3 weeks. I only have one small suitcase and I don’t like to schlep around more stuff than I need. I use whatever I can find at the place I’m staying at. I’ve mostly been house sitting and pet sitting, so I am usually staying in other people’s homes, and most people have the basics. 🙂

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  4. Hi Katie can I use sweet potato? I have tried bright lines in the past and like it but have been sick off and on for the last two years and haven’t been able to stay on longer than 2 weeks … finally I am better and have 40 lb to loose. I have a mountain of sweet potato’s from the garden and no squash or pumpkin

    • Hi Angela! Sure, people interchange pumpkin and sweet potato in pies, I’m sure it would work great! I’d steam it and mash it into a purée, maybe with a little water to make it thinner and silkier. In our community right now we’re focusing on supporting our members with self-compassionate weight loss, you might find it useful! Weight loss path without the restrictive mindset, without the judgement/shame, and without the shoulds/shouldn’ts of BLE. Check us out if you’re interested! http://community.consciouseating.co ❤️

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