‘Tis the season for pumpkin spice everything! This recipe is a version of my coconut baked oatmeal, modified to be a little more autumnal.
I used Chrissy Tiegen’s mini pie dishes from Target, but have also done this recipe in a loaf pan with the same baking time and temperature.
We’re using pure pumpkin puree (no added sweeteners or spices—we’ll be adding those ourselves).
- Pumpkin is a winter squash, so take that into account whenever you see any health benefits of winter squash (assuming you read as many nerdy nutrition things as I do). It is high in carotenes that protect against cancer and heart disease, and are high in Vitamin C (yay immune health!) and several B Vitamins that support our energy, nerves, mood, and more.
- Pumpkin seeds have plenty of benefits on their own. They’re mineral-rich, and are a good source of Vitamin A, several B vitamins, protein, and healthy monounsaturated fats. They are particularly helpful with hormonal balance (and this is a nice recipe for those seed cycling in the follicular phase of their menstrual cycle).
- Oats are also rich in minerals like manganese, selenium, phosphorus, and especially magnesium. This is the anti-stress mineral! It’s helpful for a variety of health conditions, including cardiovascular disorders.
- Flax plays an important role in this recipe, offering up omega-3 essential fatty acids, as well as phytoestrogens called “lignans,” which can help modulate estrogen levels. You might be saying, “But Kristen! I thought omega-3 fats were sensitive to heat! Won’t baking with flax create dangerous free radicals?” I’m glad you asked! In the seed’s ground form, research has shown that the fatty acids actually stay quite stable in normal oven temperatures. Here is a great roundup of studies from fellow Culinary Nutrition Expert, Sondi Bruner, if you want to read more on the topic.
You can also turn this into a healthy dessert if you want to. Just spread some maple cream on top (trust me).
- 1½ cup oats
- ¼ cup fresh ground flax meal
- ¼ cup pumpkin seeds (+ more for topping)
- 1½ tsp pumpkin pie spice
- 1 tsp baking powder
- ½ tsp salt
- ½ cup pumpkin puree
- ¼ cup maple syrup
- ¼ cup melted coconut oil or ghee (+ more to coat the pan)
- 1 egg (or 1 flax/chia egg)
- Preheat oven to 350°. Grease your pan with a small amount of coconut oil.
- Whisk together oats, flax, pumpkin seeds, pumpkin pie spice, baking powder, and salt in a medium bowl.
- In a separate bowl, whisk together pumpkin, maple syrup, coconut oil, and egg. Pour into bowl with dry ingredients and whisk until well combined.
- Pour into your loaf pan, sprinkle some extra pumpkin seeds on top and press them into the batter. Bake for 30-35 minutes, until golden brown and a toothpick poked into the center comes out dry. If the seeds begin to brown too much before the oatmeal is fully baked, carefully place a piece of foil on top to block the direct heat.
- Let cool for 15 minutes before serving. Store in the fridge in an airtight container.
Leave a Reply