Pumpkin Spiced Oatmeal

The thing about pumpkin is that it’s not inherently sweet at all, and almost everything pumpkin spiced usually includes quite a bit of sweetener to make up for it. I don’t really like sweet breakfasts, so I’ve found a way to make this oatmeal yummy and decadent without processed sweeteners.

The key? Roast your own pumpkin. Roasting brings out the natural sweetness. I roasted mine the day before for soup and other things, and just saved a scoop of it to add to the next day’s pumpkin oatmeal. Nobody wants to roast vegetables in the morning. Do it the day before, and this comes together in minutes. I don’t recommend using canned pumpkin here, you’ll need heaps of sweeteners to make it taste good.

Want to know another secret? I actually used butternut squash instead of pumpkin in the oatmeal photo below. Can you tell? It was delicious. I bet you couldn’t tell the difference. Turns out pumpkin and butternut squash are pretty interchangable. I’m hopping around Europe at the moment and pumpkin isn’t really a thing here. If you’re using pumpkin, I recommend using those cute, culinary sugar pumpkins that are everywhere this time of year.

Pumpkin Spiced Oatmeal

Grain | Protein | Fruit/Veg
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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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