Clean Eating Pumpkin Pie Oatmeal

Clean Eating Pumpkin Pie Oatmeal

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A while back, I started “The Oatmeal Project“. My intent was to create 365 ways to eat your morning oats. The response I have gotten has been so amazing, that I’m considering starting an entirely new blog for this little project of mine! How fun would that be!?!

But until I do, I had to share this incredible oatmeal recipe with you. It was submitted by Lynn (Comment #96).  In one word, A.M.A.Z.I.N.G!

This one is right up there with the peanut butter oatmeal for me. Definitely one of my favorites so far. If you like pumpkin pie, you’ll love having this for breakfast! The aromatic pumpkin spices, crunchy pecans, and delicately sweet maple syrup will make you beg for the holidays to come back. It might even force a Christmas tune or two out of you. You never know. Stranger things have happened.


Clean Eating Pumpkin Pie Oatmeal

(Makes 4 servings)


  • 1 cup dry oats, cooked
  • 1/2 cup pumpkin purée
  • 1 teaspoon pumpkin pie spice, no sugar added
  • 4 egg whites (optional)
  • 1/4 cup pecans per serving
  • Maple syrup to taste


  1. Cook the oats according to package directions.
  2. In the last 5 minutes of cooking (just take a guess, the oats should basically be pretty much done cooking), quickly stir in the eggs, being sure to stir vigorously so they get well-distributed. Then, stir in the pumpkin purée and pumpkin spice.
  3. Put some oats in a bowl and top with pecans and maple syrup.
  4. Note: the egg whites were added in order to get more protein. They are optional.

Nutritional Content:
(Data is for 1/4 of the recipe)

(Figured with 1 tbsp. maple syrup per serving and 5 pecan halves per serving. Also includes the egg whites.)

Calories: 204
Total Fat: 7 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 59 mg
Carbohydrates: 31 gm
Dietary fiber: 4 gm
Sugars: 14 gm
Protein: 7 gm

Please Note: Nutritional information estimated at Data may not be accurate and is subject to the availability of specific foods in their database. Where one ingredient is not listed, substitutions must be used. Therefore, you should not refer to this data as being exact. It’s more of a ballpark figure. The Gracious Pantry does not take responsibility for the inadequacies of the nutrition calculator used. This data is provided as a courtesy and general reference only. It is not exact.

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  1. 1

    Annie says

    and I was just wondering what I was going to have for breakfast… mmmm… I think I’ll make it with oat bran rather than rolled oats (which I don’t like) or steel cut (which I love but don’t have time for today)… this just looks scrumptious!

    new to clean eating thang.. so have a question.. what makes maple syrup clean?… or rice syrup?..

  2. 2


    Annie – With all natural sweeteners, they are in the bottle the way they came from nature, with little to no processing involved. That’s really what makes any food clean. Hope that helps, enjoy the “bran-meal”!

  3. 3


    This looks so good and it will feel amost criminal to eat this for breakfast but I’m definitely going to do just that! I love your philosophy about food and your photos are fab.

  4. 7


    I love this idea so much! I will be coming back to this blog! I love clean eating everything…and this recipe looks fantastic!

  5. 9

    Anonymous says

    Paulissa – Wonderful!!! I think this one and the peanut butter oatmeal are my two favs. Glad you enjoyed it!

  6. 16

    Morganfamilyvt says

    Absolutely amazing!!!!!!! Best breakfast ever! I added sliced banana to mine. I LOVE this website! Thank you so much for sharing!!

  7. 19

    Blakleigh says

    My first bite I was like “it’s okay” but then I added a couple of sliced bananas and heated it through some more and by my 4th bite I’m totally digging it. I can’t even think of eating oatmeal without the egg whites! As some reviewers said you have to be ready for a raw pumpkin like taste but you will get through it if you really love pumpkin1

  8. 24

    Hhoren says

    Thanks! I’m new to clean eating and I was excited when I found a link to your site a few days ago on Pinterest! I’m looking forward to trying many of your recipes!

  9. 26

    Holly says

    Delicious! I used milk for the first time in oatmeal and wasn’t as thick as I would like BUT i will definitely be making this for breakfast again during the week. I love the oatmeal project!!

  10. 30

    Anonymous says

    Laura – Yes you can! I don’t recommend doing a full week however. It’s been my experience that it doesn’t last much past 4 days. But other’s have told me it lasts a full week. So play it by ear.

  11. 31

    Anonymous says

    A quarter of the recipe with the maple syrup and the pecans mentioned is 204 calories. I did not measure the final yield. I just cut the recipe into 4 parts. I’m not sure if the final yield is 1 1/2 cups or not. But the data does include the pecans and maple syrup.

  12. 38

    graciouspantry says

    This is something I’ve been meaning to work on. I believe you just have to add some extra liquid and be sure you are using steel cut oats. But I’m not positive. I’ll have to work on that one soon.

  13. 39

    Laurie says

    I made this this morning – I had never thought to put egg whites in my oatmeal – but it was great. I am sure the extra protein will take me further in the morning. Two thumbs up and btw – 5 ww – pp. Thanks for the recipe!

  14. 41

    AnnMarie says

    This was delicious. I used the steel cut oats & 2 eggs not whites. Also added a bit more pumpkin pie spice. Topped it with sliced banana, almonds, walnuts, & cinnamon.

  15. 43

    graciouspantry says

    Interesting. So Myofusion is considered okay for a paleo diet? I wouldn’t think any form of protein powder would qualify. I don’t know a lot about the paleo diet, but as I understand it, it’s based on a “cave man” diet. I’m pretty sure cave men didn’t have protein powder back then, so how does that work? Is there a particular part of the paleo diet that allows protein powders?

  16. 44

    graciouspantry says

    You could try some egg. Other than that, you’d have to get into making more of an actual muffin by using flour and such.

  17. 51

    JoAnn says

    So glad you have clean pumpkin recipes! I love pumpkin but a lot of recipes that use it call for a ton of sugar. Made this this morning with old fashioned oats due to time and it turned out great! Thank you!

  18. 57

    djkieri says

    Awesome recipe! I just made a quick version with the bare better oats brand and I added some coconut oil for a little boost, topped it with a mix of sunflower seeds and shaved almonds and a few slices of banana. man, that was delish!

  19. 58

    Erin says

    When you say “dry oats” do you mean rolled oats? A cup of dry rolled oats is 300 calories, but a cup of dry steel cut oats is 600 calories. I’m assuming it’s rolled oats that you’ve used to calculate calories per serving…is that right?

  20. 61

    Joy says

    I know this probably is a goofy question, but is 5 minutes long enough for the egg whites to actually cook? It doesn’t turn into a runny mess, does it?

  21. 62

    graciouspantry says

    You are stirring it in, so yes. It cooks very quickly. You can cook it longer if you feel more comfortable that way. It will still be fine.

  22. 67

    Cindy says

    Wow….this was AMAZING! I’m not a huge Pumpkin Pie fan…but it sounded and looked great, so thought I would try it. So glad I did…I will definitely be making this again! Thanks for the recipe!

  23. 69

    Lynda McAllister says

    I made this oatmeal…AWSOME …although I did not have any pumpkin on hand so I used sweet potatoes instead! Great idea to add the egg whites…THANKS

  24. 71


    I made this for my company this morning and it was a hit! The egg whites are a nice touch – made it creamy. We used maple syrup and pecans for the topping – delicious. Thanks for the recipe!

  25. 73

    graciouspantry says

    I didn’t formulate it for that. If you want to try, you would need to put in slightly more water to keep it from drying out.

  26. 74

    cleanchic says

    I made this pumpkin oatmeal for breakfast this morning. Your right its amazing. Thanks for sharing.

  27. 75

    Stephanie Allen says

    Could I use egg beaters egg whites? If so… how much? Also I have pumpkin I steamed.. I’m assuming that the pumpkin you used was not canned? I’m new to clean Eating….

  28. 76

    The Gracious Pantry says

    You can use canned or fresh, cooked pumpkin. Doesn’t matter, just measure it out. I don’t personally recommend egg beaters, and I don’t use them. So I’m not sure how much to use here. Really sorry.

  29. 77

    JDavis says

    I made this today using steel cut oatmeal, and doubled the recipe so I had enough oatmeal for breakfasts for the week. I didn’t find that it had enough flavor, I think the spice ratio was probably fine with rolled oats, but it just lacked flavor the way I did it. I don’t know what I did wrong, but I’ll just throw in some more of the spices and hope for the best! It definitely was edible, and I added some raisins (not sure how clean that is? I’m new to clean eating). If raisins are ok for future oatmeal recipes, I’m dying for an oatmeal recipe that tastes like the raisins and spice packets from Quaker. They were my favorite breakfasts at my grandmother’s house as a kid!

  30. 78

    The Gracious Pantry says

    Try making the recipe as is and see what you think of the flavor. Raisins are fine, so long as there is nothing else added to them.

  31. 79

    Dana says

    Walden Farms has a zero calorie maple syrup that is delish….. Just saying. This sounds amazing!

  32. 80

    The Gracious Pantry says

    Dana – I doubt it’s clean though. I haven’t found a zero calorie food yet that is anything close to clean and natural. What’s in the ingredient list?

  33. 81

    Tameka says

    Hmmm…I think this would be great with a sweet potato puree and cinnamon and hazelnut spices.

  34. 83

    Kim says

    I tried this recipe with rolled oats and I found it to be pretty bland as well. I’m new to the healthy/clean eating lifestyle, so I could just be so used to the processed stuff. It’s not easy to adjust the taste buds.

  35. 84

    The Gracious Pantry says

    Kim – Ya, don’t underestimate that. It does take a while for your tastebuds to enjoy healthier options. But you can always add a bit more spice and sweetener until you adjust.

  36. 85

    Laurie says


    I made this on Sunday. I made the full four servings even through I’m the only one would would eat it. (I’m divorced, so it’s just me and my son). I ate one portion sunday morning and have had one each yesterday and today. yesterday, I ate it room temp and commuting 30 min to work. today I warmed it up. It’s amazing. When heating it, I added about 2 tsp of maple syrup and a splash of almond milk (vanilla unsweetened). Delish!

  37. 89

    Makynleigh says

    How do you think this would freeze? I work in remote areas, and like to pre make clean food for when I’m gone…just not sure how this would go over? Is everyone just storing it in the refrigerator for a week? Or freezing? Great recipe by the way!!!

  38. 91

    christine says

    I’m trying to save this recipe to my ZipList account and when i click ‘save’ nothing happens. Could you help? Thanks

  39. 92

    The Gracious Pantry says

    Christine – Are you logged into Ziplist? Is the button bring up anything at all?

  40. 93

    Katherine says

    On one of the cooking shows they prepared oatmeal with fruit (no surprise), but they used the fruit juice to cook the oatmeal! On this week’s schedule to try………….

  41. 95

    Sharon says

    Did make this back in Nov. It is just a tiny bit bland but that was ok. It’s really awesome! My kids ran out of the pecans and didn’t like the taste without them so I had to give them more :) Thank you for all these recipes!

  42. 97

    Linda says

    This sounds so good!
    And I love that you include the nutritional values. Makes enjoying it that much easier : )

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