A square of baked pumpkin oatmeal topped with pepitas on a small ivory plate with tiny teal dots on the border.

Baked Pumpkin Oatmeal

This baked pumpkin oatmeal is lightly sweetened and a delicious fall gluten-free, egg-free, dairy-free breakfast. Plant-based, it's full of fiber and micronutrients and makes an easy meal prep recipe for grab-and-go breakfasts for the week.

free from: gluten, dairy, soy, egg, tree nuts, peanuts, fish, shellfish

Course Breakfast
Cuisine American
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 9
Calories 170 kcal
Author Lindsey Janeiro, RDN, LDN


  • 3 tbsp chia seeds
  • 1/2 cup water
  • 1 1/2 cups milk of choice
  • 2 tbsp maple syrup
  • 1 tsp vanilla extract
  • 1 can (15 oz) pumpkin puree
  • 1/4 cup ground flaxseed
  • 1 tbsp cinnamon
  • 1 tsp baking powder
  • 2 cups old fashioned oats
  • 1/2 cup raw pepitas/ pumpkin seeds


  1. Preheat oven to 350F and prepare an 8x8-inch pan with nonstick spray.

  2. Combine water and chia seeds in a small bowl and let sit for a 3-5 minutes to create a gelatinous texture (it should mimic an egg-like consistency).

  3. Mix together wet ingredients (pumpkin, milk of choice, chia mixture, maple syrup, and vanilla extract).

  4. Reserve 1-2 tbsp pumpkin seeds to sprinkle on top of the oatmeal bake. Add remainder of the pumpkin seeds along with the rest of the dry ingredients to the wet ingredients and stir.

  5. Pour into prepared baking pan and sprinkle reserved pumpkin seeds on top.

  6. Bake for 45-50 minutes or until center is set.

Recipe Notes

Nutrition information will vary based on milk used (I calculated with unsweetened almond milk).

Refrigerating and freezing instructions in the body of the post.

Nutrition Facts
Baked Pumpkin Oatmeal
Amount Per Serving (0 g)
Calories 170 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 1mg0%
Sodium 6mg0%
Potassium 235mg7%
Carbohydrates 20g7%
Fiber 5g21%
Sugar 3g3%
Protein 6g12%
Vitamin A 17IU0%
Vitamin C 1mg1%
Calcium 87mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.