Hey it’s September! Time to break out the flannel shirts and embrace that pumpkin spice addiction, am I right? Here’s a recipe you can cook on a Sunday morning (or perhaps the Monday morning for those that have the day off!) and you’ll be set for the week with a delicious, fall-spiced bowl of plant-goodness. The canned pumpkin might not have dropped in price yet, so maybe I’m jumping the gun on this one, but keep it in mind for when that canned pumpkin is plentiful on the grocery store shelves! It won’t be 95 degrees outside for much longer…(we hope).


Pumpkin Spice Steel Cut Oats

A simple and cozy recipe to jump into fall with this year! Plant-based, gluten-free, and packed with nutrients.

Course Breakfast
Prep Time 5 minutes
Cook Time 1 hour 10 minutes
Servings 6


  • 2 cups steel cut oats
  • 3 tsp pumpkin pie spice mix
  • 15 oz canned pumpkin puree
  • 1/3 cup pure maple syrup or other desired sweetener
  • 14 oz canned coconut milk full fat
  • 1 tsp vanilla extract
  • 4 cups water or plant-milk


  1. Preheat oven to 350 deg F

  2. Combine all ingredients in a large bowl

  3. Transfer the mixture to a 9×13 baking dish or similar size

  4. Bake uncovered for 50-60 minutes, whisking mixture around the 30 minute mark as needed for even liquid distribution. Bake until oats are nice and tender.

  5. Remove from oven and let sit for 10-15 minutes before serving

  6. top with sliced bananas, pecans/walnuts, hemp seeds, pepitas or whatever you desire. Splash some more plant milk in it too, especially if reheating since moisture will be absorbed.

I hope you enjoy these seasonal fall meal prep ideas! Only after healing myself of lifelong chronic constipation through healthful, plant-based eating did I arrive at my life’s work as a dietitian. Now, I find an immense amount of joy in helping others simply and sustainably eat foods that taste good and make them feel even better. To learn more about my approach to nutrition, click the button below.