Pumpkin Oatmeal

This pumpkin oatmeal is creamy from both the whole milk and the natural starches from the steel-cut oats. Steel-cut oats naturally yield a creamier oatmeal than old-fashioned rolled oats, but this oatmeal can be made with either. If you don't have all the individual spices, pumpkin pie spice or chai spice will work in their place. To make this recipe vegan, simply swap the butter for 1½ teaspoons canola oil and the milk for almond milk.

Pumpkin Oatmeal
Photo: Fred Hardy
Active Time:
20 mins
Total Time:
40 mins


  • 1 ½ teaspoons unsalted butter

  • 1 cup steel-cut oats (see Tip)

  • ¼ teaspoon ground ginger

  • teaspoon ground cloves

  • teaspoon freshly grated or ground nutmeg

  • ¾ teaspoon ground cinnamon, divided

  • 3 cups whole milk

  • ¾ cup unseasoned canned pumpkin

  • ¼ teaspoon salt

  • 5 tablespoons pure maple syrup, divided

  • ¼ cup toasted chopped pecans


  1. Melt butter in a medium saucepan over medium heat. Add oats, ginger, cloves, nutmeg and 1/2 teaspoon cinnamon; cook, stirring often, until toasted and fragrant, about 2 minutes.

  2. Add milk, pumpkin, salt and 3 tablespoons maple syrup, stirring to combine. Bring to a boil over medium-high heat. Reduce heat to medium-low to maintain a simmer; cook, stirring occasionally, until the oats are tender, about 30 minutes.

  3. Divide among 4 bowls. Drizzle each evenly with the remaining 2 tablespoons maple syrup. Sprinkle with pecans and the remaining 1/4 teaspoon cinnamon.


Tip: People with celiac disease or gluten sensitivity should use oats that are labeled "gluten-free," as oats are often cross-contaminated with wheat and barley.

Nutrition Facts (per serving)

404 Calories
15g Fat
58g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 cup
Calories 404
% Daily Value *
Total Carbohydrate 58g 21%
Dietary Fiber 7g 25%
Total Sugars 27g
Protein 12g 24%
Total Fat 15g 19%
Saturated Fat 5g 25%
Cholesterol 22mg 7%
Vitamin A 5971IU 119%
Sodium 232mg 10%
Potassium 327mg 7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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