Pumpkin Apple Oatmeal

Pumpkin Oatmeal
Pumpkin Oatmeal photo by Matthew Kadey
Prep time: 15 mins
Cook time: 10 mins
Calories: 332


Yes, you can enjoy hearty, gluten-free steel-cut oats on harried weekday mornings. Soaking the oats in hot water overnight softens them; your only task in the morning is to stir in other ingredients and warm it up. Pumpkin and apple deliver tempered natural sweetness to this heavenly spiced oatmeal. If desired, pumpkin or sunflower seeds can replace the nuts for some crunch.

Contributing chef Matthew Kadey, RD, is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The No-Cook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress).

Yields 4 servings


  • 1 cup gluten-free steel-cut oats
  • Pinch of salt
  • 1/3 cup milk or dairy-free milk of choice
  • 1 apple, finely chopped
  • 1/2 cup pumpkin puree
  • 1/4 cup ground flaxseed
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 1/4 cup chopped walnuts, pecans, pumpkin seeds or sunflower seeds
  • 1/4 cup coconut flakes
  • 4 teaspoons pure maple syrup


1Place oats, 3 cups water and a pinch of salt in a medium saucepan. Bring to a boil, immediately turn off heat and let oats soak overnight, covered.

2The next morning, stir in milk, apple, pumpkin, flax, vanilla, cinnamon, ginger and cloves. Heat 10 minutes over medium-low heat, stirring occasionally.

3Serve oatmeal topped with nuts or seeds, coconut and a drizzle of maple syrup.

1 serving contains 332 calories, 13g total fat, 4g saturated fat, 0g trans fat, 2mg cholesterol, 37mg sodium, 47g carbohydrates, 10g fiber, 12g sugars, 11g protein.