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This high protein Pumpkin Oatmeal is the perfect healthy breakfast for Fall. Creamy and full of pumpkin spice flavors, it’s satisfying and super filling. You can make it in less than 10 minutes, on the stove or in the microwave.
Excited for the pumpkin season? In Autumn, my breakfasts include healthy pumpkin pancakes, moist slices of protein pumpkin bread or pumpkin brownies with a bowl of Greek yogurt, and this creamy oatmeal.
Why you will love this recipe
- Quick and easy – It comes together in under 10 minutes, on the stove or in the microwave.
- Healthy and high protein – This pumpkin breakfast bowl is full of fiber, vitamins and protein.
- Meal-prep friendly – You can make it ahead and store or freeze for a quick breakfast on the go.
- Versatile – Change toppings, add protein powder, or make overnight oats.
Nutritional benefits of pumpkin oats
Looking for healthy breakfast ideas for Fall? Try this pumpkin protein oatmeal. Not only is it packed with flavors, but it is also rich in nutritional benefits.
- The oats and pumpkin together provide a great source of fiber, which supports digestion and helps keep you full.
- Pumpkin is also rich in vitamin A, antioxidants, and natural sweetness.
- With the added protein from egg whites (and optional protein powder), you get a balanced meal that supports muscle growth and keeps cravings in check.
Ingredients and substitutes
Below is what you’ll need, along with tips and easy swaps. You’ll find exact quantities in the recipe card at the bottom.
- Rolled oats – For the best chewy texture I recommend old fashioned rolled oats. Quick oats cook faster but may get too mushy. If you use steel-cut oats instead, plan for a longer cooking time (15–20 minutes).
- Pumpkin puree – Use 100% pumpkin puree, canned or homemade. Do not replace with pumpkin pie filling, as it is often high in sugar and additives.
- Milk of choice – Either dairy or dairy-free milk works. My recommendations are unsweetened almond milk, unsweetened soy milk, oat milk and semi-skimmed milk.
- Egg whites – The egg whites make the oatmeal creamier and higher in protein without altering the flavor. You can replace them with more milk for a vegan version.
- Maple syrup – Optional, it adds natural sweetness in addition to pumpkin. If desired, you can swap it with honey, agave or date syrup.
- Pumpkin spice mix – It adds warm flavors of Fall. If you can’t find the mix, you can make it at home by combining ½ tsp ground cinnamon with ¼ tsp ground ginger and a pinch of nutmeg.
- Vanilla extract – It enriches the pumpkin flavors.
- Salt – A pinch of salt balances the sweetness and boosts all flavors.
Dietary adaptations
- Vegan – Swap the egg whites for an extra ⅓ cup (80 ml) of non-dairy milk.
- Gluten-free – Use certified gluten-free rolled oats.
- Higher in protein – After cooking, stir in the pumpkin oats ⅓ cup (30 g) of protein powder dissolved with 1-3 tbsp of milk.
How to make pumpkin oatmeal
Step 1 – Boil milk. In a small pot, bring the milk to a gentle boil.
Step 2 – Simmer oats. Stir in the oats, pumpkin spice, vanilla extract, salt, and maple syrup if using. Reduce the heat to low and simmer for 3 minutes, stirring occasionally.
Step 3 – Add pumpkin. Mix in the pumpkin purée until fully combined.
Step 4 – Add egg whites (optional). If using egg whites, pour them in at this stage. Cook on low to medium heat for another 3 minutes, stirring often. The egg whites will cook through and make the oatmeal creamier.
If you prefer not to use egg whites, replace them with the same amount of milk. Simply add it in after the pumpkin purée and simmer for 2 more minutes until the oats are creamy.
Step 5 – Enjoy. Transfer the oats to a bowl and top to your liking.
Recipe variations
- Microwave – Add oats, milk, pumpkin spice, vanilla, salt, and maple syrup to a large microwave safe bowl. Cook for 1 minute and 30 seconds, stir in the pumpkin, then cook 1 to 2 minutes more. If using egg whites, add them with the pumpkin before finishing the cooking.
- Overnight pumpkin oats – In a mason jar, stir together oats, milk, pumpkin purée, pumpkin spice, vanilla, and sweetener. Cover and refrigerate overnight. In the morning, add a splash of milk if needed and finish with your favorite toppings.
- With protein powder – Dissolve ⅓ cup (30 g) of protein powder in 1 to 3 tablespoons of milk or water, then stir it into the cooked oats.
- With toppings – Top with Greek yogurt, nut butter, fruit, chopped nuts, seeds, chocolate chips, or roasted pumpkin seeds. I served mine with cottage cheese, pumpkin seeds and a dust of cinnamon.
Storage directions
- To store – Let cool completely, then transfer to an airtight container and store in the fridge for up to 4 days.
- To reheat – Reheat with a splash of milk on the stovetop or in the microwave.
- To freeze – Place the porridge in freezer-safe containers or resealable bags and freeze for up to 2 months. When needed, thaw it overnight in the fridge, then reheat on the stove or in the microwave.
More healthy Fall breakfasts
- Creamy banana oatmeal
- Apple cinnamon oatmeal
- Cottage cheese overnight oats
- Apple oatmeal bars
- Oatmeal breakfast bars
- High protein granola bars
High Protein Pumpkin Oatmeal
This high protein Pumpkin Oatmeal is the perfect healthy breakfast for Fall. Creamy and full of pumpkin spice flavors, it's satisfying and super filling. You can make it in less than 10 minutes, on the stove or in the microwave.
Ingredients
- 1 cup (100 g) rolled oats
- 1 cup (240 ml) milk of choice
- ⅓ cup (80 ml) egg whites, or replace with an extra ⅓ cup (80 ml) milk
- ½ cup (115 g) pumpkin purée, canned or homemade
- 2 tsp maple syrup, optional, to taste
- ¾ tsp pumpkin spice mix, or ½ tsp ground cinnamon + ¼ tsp ground ginger + pinch nutmeg
- ½ tsp vanilla extract
- pinch of salt
Protein Powder Pumpkin Oats
- ⅓ cup (30 g) protein powder
- 1 to 3 tbsp milk of choice, as needed for consistency
Instructions
- In a small pot, bring the milk to a gentle boil.
- Stir in the oats, pumpkin spice, vanilla extract, salt, and maple syrup if using. Reduce the heat to low and simmer for 3 minutes, stirring occasionally.
- Mix in the pumpkin purée until fully combined.
- If using egg whites, pour them in at this stage. Cook on low to medium heat for another 3 minutes, stirring often. The egg whites will cook through and make the oatmeal creamier.If you prefer not to use egg whites, replace them with the same amount of milk. Simply add it in after the pumpkin purée and simmer for 2 more minutes until the oats are soft and creamy.
- Taste and adjust sweetness if needed.
- Transfer the oats to a bowl and top to your liking.
Protein Powder Pumpkin Oats
- While the oats are cooking, add protein powder to a small bowl. Start with 1 tbsp of milk and stir until smooth. Add more milk until you reach a creamy, spoonable consistency.
- Stir the protein cream into the finished oatmeal or swirl it on top before serving.
Notes
Microwave Pumpkin Oatmeal
- Add the oats, milk, pumpkin spice, vanilla, salt, and maple syrup to a large microwave safe bowl.
- Cook on high for 1 minute and 30 seconds.
- Stir in the pumpkin purée, then continue cooking for another 1 to 2 minutes until the oats are creamy.
- If using egg whites, add them at this stage with the pumpkin and stir well before finishing the cooking time.
- Egg whites make the oats higher in protein and give them a thicker and creamier texture. They cook quickly and blend in without changing the flavor.
- If you do not want to use egg whites, simply replace them with the same amount of milk.
- Let cool completely, then transfer to an airtight container and store in the fridge for up to 4 days.
- Reheat with a splash of milk on the stovetop or in the microwave.
- To freeze, place the porridge in freezer-safe containers or resealable bags and freeze for up to 2 months. When needed, thaw it overnight in the fridge, then reheat on the stove or in the microwave.
- Nutritional values are approximations, and they are calculated for the base recipe, including egg whites.
- Please keep in mind that precise calories and macronutrients may slightly vary based on toppings added. If tracking, I recommend calculating your macros as needed.
Nutrition
Serving: 1 serving | Calories: 294.9kcal | Carbohydrates: 46.3g | Protein: 15.2g | Fat: 5.6g | Saturated Fat: 0.9g | Polyunsaturated Fat: 2.4g | Monounsaturated Fat: 1.5g | Sodium: 119mg | Potassium: 534.8mg | Fiber: 7.4g | Sugar: 7.6g | Vitamin A: 9205.8IU | Vitamin C: 2.6mg | Calcium: 209.4mg | Iron: 3.7mg
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