This pumpkin steel cut oatmeal is a healthy breakfast recipe to make with canned pumpkin puree. Chewy steel cut oats are seasoned with pumpkin pie spice and lightly sweetened with maple syrup. Prepared in one pot on the stovetop, you’ll have a hot and creamy bowl of steel cut oatmeal on the table in 30 minutes or less!

Add your favorite toppings, such as toasted pecans, dried cranberries, or pomegranate seeds.

bowl of pumpkin steel cut oats with pomegranate and pecans and a gold spoon

It’s no secret around here that I love oatmeal!

I’ve been eating oatmeal for breakfast most mornings ever since I was in school to become a Registered Dietitian.

I enjoy any type of oatmeal – whether it’s stovetop oatmeal, overnight oats, steel cut oats, or old fashioned, it doesn’t matter to me!

This steel cut oatmeal with pumpkin puree is a new breakfast staple in my house when I want something cozy, warm, and filling.

Cooking steel cut oats in water mixed with pumpkin puree makes them creamy and thick, and they’re perfectly seasoned with notes of cinnamon, ginger, and nutmeg from the pumpkin pie spice.

It’s super easy to make in one pot on the stovetop and takes just under 30 minutes.

This recipe makes four servings, so I like to make a big batch at the beginning of the week and refrigerate the leftovers because they reheat beautifully in the microwave.

Vegan, gluten free (if using certified gluten free oats), and dairy free.

pumpkin steel cut oatmeal ingredients measured out

Ingredients

  • Steel cut oats: Steel cut oats are whole oats that have been roughly chopped into pinhead sized pieces. They take longer to cook than old fashioned rolled oats or quick oats, but they have a pleasant chewy texture because the grains maintain their shape when cooked.
  • Canned pumpkin puree: Be sure to get canned pumpkin puree, not canned pumpkin pie filling. The only ingredient should be pumpkin.
  • Pumpkin pie spice: This warming spice blend is a mix of cinnamon, nutmeg, ginger, cloves, and allspice. It’s what you’ll find as a seasoning in pumpkin pie, as well as pumpkin-flavored baked goods and treats.
  • Maple syrup: A few tablespoons of maple syrup add a touch of sweetness to this pumpkin oatmeal.
  • Vanilla extract: Vanilla extract enhances all the flavors in this recipe.
  • Salt: Just like vanilla extract, salt enhances the pumpkin spice flavors and provides complexity to this recipe.
  • Water: You’ll cook the steel cut oats in a mixture of water and pumpkin puree.

Kitchen equipment needed

  • Measuring cups and spoons
  • Medium sized pot
  • Wooden mixing spoon

Step-by-step instructions

pumpkin puree mixed with water in a pot
1. In a medium sized pot, stir together water and pumpkin puree until smooth. Bring it to a boil.
pumpkin steel cut oats being cooked in a pot
2. Once boiling, add the steel cut oats, pumpkin pie spice, maple syrup, vanilla extract, and salt. Reduce heat to medium low.
Steel cut oats with pumpkin in a pot with a wooden spoon
3. Cook the oats for about 20 minutes, stirring occasionally, until thickened.
two bowls of pumpkin steel cut oats topped with pomegranate and pecans
4. Portion into bowls and add your toppings of choice.

Healthy oatmeal toppings

Let this pumpkin oatmeal be the base for your favorite oatmeal toppings! Here are some topping ideas:

  • Nuts: toasted pecans, toasted almonds, macadamia nuts, cashews, walnuts
  • Seeds: chia seeds, hemp seeds, pumpkin seeds, ground flax seeds
  • Nut butters: peanut butter, almond butter
  • Dairy or dairy alternatives: Greek yogurt, cottage cheese, milk, soy milk
  • Fruit: banana, berries, pomegranate, stewed apples

Storage

Did you know you can make steel cut oats ahead of time and save them in your fridge or freezer?

They reheat easily in the microwave and retain their flavor and texture.

  • Fridge: Store in an airtight container in the fridge for up to 5 days.
  • Freezer: Divide cooked oats into desired serving size into a muffin tin or tupperware. Freeze until solid, then remove the oatmeal “pucks” and store them in an airtight freezer baggie or tupperware for up to 3 months.
  • Reheat: Place refrigerated or frozen steel cut oats in a microwave safe bowl. Add a splash of water or milk. Reheat in the microwave for 1-2 minutes for refrigerated, and 2-4 minutes for frozen, until warmed through. Stir and add your toppings!
bowl of pumpkin steel cut oatmeal with pecans and pomegranate and a gold spoon

Oatmeal nutrition benefits

All types of oatmeal are nutritious, affordable, and widely available.

One-fourth cup of dry steel cut oats provides:

  • 4 grams of dietary fiber (14% of your daily needs), about half of which is soluble fiber
  • 5 grams of plant-based protein
  • 1.8 mg iron (10% of your daily needs)
  • 0.186 mg thiamin (16% of your daily needs)
  • 55.89 mg magnesium (13% of your daily needs)

A diet that includes plenty of soluble fiber-rich foods, like oatmeal, can help lower “bad” LDL cholesterol levels.

Soluble fiber in oatmeal is also beneficial for gut health.

Pumpkin nutrition benefits

Pumpkin is a type of winter squash that is filled with different nutrients.

Half a cup of canned pumpkin puree provides:

  • 3.6 grams of dietary fiber (13% of your daily needs)
  • 956.94 mcg vitamin A (106% of your daily needs)
  • 0.492 mg pantothenic acid (10% of your daily needs)
  • 19.7 mcg vitamin K (16% of your daily needs)
  • 1.71 mg iron (10% of your daily needs)
  • 0.13 mg copper (14% of your daily needs)

Pumpkins get their bright orange color from a compound called beta carotene. This compound is converted into vitamin A in the body and has benefits for eye health, immunity, and healthy skin.

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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bowl of pumpkin steel cut oats with pomegranate and pecans and a gold spoon

Easy & Healthy Stovetop Pumpkin Steel Cut Oats

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  • Author: Alex Aldeborgh, RD
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: serves 4
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegan
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Description

This pumpkin steel cut oatmeal is a healthy breakfast recipe to make with canned pumpkin puree. Chewy steel cut oats are seasoned with pumpkin pie spice and lightly sweetened with maple syrup. Prepared in one pot on the stovetop, you’ll have a hot and creamy bowl of steel cut oatmeal on the table in 30 minutes or less!

Add your favorite toppings, such as toasted pecans, dried cranberries, or pomegranate seeds.


Ingredients

Scale
  • 3 cups water
  • 1 cup canned pumpkin puree
  • 1 cup steel cut oats
  • 1 1/2 tsp pumpkin pie spice
  • 1/4 tsp salt
  • 1 tsp vanilla extract
  • 2 tbsp maple syrup


Instructions

  1. In a deep, medium sized pot, combine the water and pumpkin puree. Stir until well combined with no lumps of pumpkin.
  2. Bring to a boil on the stovetop.
  3. Add the steel cut oats, pumpkin pie spice, salt, vanilla extract, and maple syrup.
  4. Stir everything and reduce heat to medium low.
  5. Cook for about 20-25 minutes, until the oats have thickened and are creamy.
  6. Portion into bowls and add any toppings you desire!

Notes

Storage

  • Fridge: Store in an airtight container in the fridge for up to 5 days.
  • Freezer: Divide cooked oats into desired serving size into a muffin tin or tupperware. Freeze until solid, then remove the oatmeal “pucks” and store them in an airtight freezer baggie or tupperware for up to 3 months.
  • Reheat: Place refrigerated or frozen steel cut oats in a microwave safe bowl. Add a splash of water or milk. Reheat in the microwave for 1-2 minutes for refrigerated, and 2-4 minutes for frozen, until warmed through. Stir and add your toppings!