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Baked Pumpkin Steel Cut Oats {vegan, gluten-free}

VGF

Healthy, make-ahead, pumpkin steel cut oats, baked in convenient muffin form! They re naturally vegan, gluten-free, and only 87 calories apiece. Perfect for breakfast on the go!

For those of us who love pumpkin, the first cool breezes and changing leaves of autumn are reason to rejoice.

This year, I refuse to wait. It won’t be cool in Texas for another two months, anyway, and last year I was seriously lax with my pumpkin posts. So, full disclosure: I’m getting into my pumpkin mojo, post-haste. For starters, I offer these ever-so-easy spiced, baked portable pumpkin steel cut oats.

I just ate three of them following  my early morning spin class. It’s going to be a happy day.

These portable oats are a riff on the apple-cranberry steel-cut oats I posted a few weeks ago. Just like those, I’ve simplified the process and slashed the cooking time by pre-soaking the oats; you can do this overnight, or even soak and leave them in the refrigerator for several days before completing the assembly.

After draining the oats, simply mix in all of the remaining ingredients, divide among the prepared muffin cups, and bake! Once cool, these are firm enough to eat out of hand, just like a muffin, yet have they have the toothsome-ness of the oats and creaminess from the pumpkin and milk.

I sweetened these with coconut sugar, but an equal amount of your favorite sweetener can be used in its place. If using a liquid sweetener, such as maple syrup, cut back on the total amount of milk by 1 or 2 tablespoons to make up for the added liquid. If watching your sugar, stevia, monkfruit, or another natural sugar-free sweetener can be used in place of the sugar; you can sweetener to taste since these babies do not have raw eggs (psyllium works in their place, with cheap & convenient aplomb).

I decided to add some pepitas on top before baking to add crunch and a bit more protein. Other seeds, nuts, or chocolate chips can take their place, or sweeten these naturally by adding some chopped fresh or dried fruit.

Here’s to a pumpkin-rich season ahead! Let me know if you give these a try 🙂

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Baked Pumpkin Steel Cut Oats {vegan, gluten-free}


  • Author: Camilla
  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 mins
  • Yield: 12 oat "muffins" 1x

Description

Healthy, make-ahead, pumpkin steel cut oats, baked in convenient muffin form! They re naturally vegan, gluten-free, and only 87 calories apiece. Perfect for breakfast on the go!


Ingredients

Scale
  • 1 cup steel cut oats
  • water for soaking
  • 1 cup unsweetened pumpkin puree
  • 1 cup nondairy milk (or dairy, if not vegan)
  • 1/4 cup coconut sugar (or sweetener of choice)
  • 1 tablespoon whole psyllium husk
  • 11/2 teaspoons pumpkin pie spice or ground cinnamon
  • 1/2 teaspoon fine sea salt
  • Optional: 1/4 cup pepitas

Instructions

  1. The day before making these, place the oats in a bowl or container and fill with water to cover the oats by about 1/2 an inch. Refrigerate at least 12 hours. When ready to proceed, drain the oats, discarding water.
  2. Preheat oven to 375F. Grease or spray all 12 cups of a standard size muffin tin (or line with silicone or foil liners for easier removal; paper liners do not hold up well).
  3. In a medium bowl, stir together the drained oats, pumpkin, milk, sugar, psyllium, spice, and salt until blended.
  4. Divide mixture evenly between cups (cups will be nearly full). If desired, sprinkle with pepitas.
  5. Bake in preheated oven for 25 to 30 minutes until tops are golden brown. Cool completely in tin before removing. Serve room temperature, chilled, or re-warmed (microwave for about 20 to 30 seconds).

Notes

Storage: Store in an airtight container in the refrigerator for 1 week or freezer for up to 3 months.

  • Category: Breakfast, Snack

Nutrition

  • Serving Size: 1 oatmeal "muffin"
  • Calories: 87
  • Sugar: 5.5 g
  • Sodium: 110 mg
  • Fat: 1.1 g
  • Saturated Fat: 0 g
  • Carbohydrates: 16.7 g
  • Fiber: 2.2 g
  • Protein: 3.0 g
  • Cholesterol: 0 mg

Additional Nutrition Highlights:
*Low in saturated fat
*Very low in cholesterol
*Very high in manganese
*Very high in phosphorus
*Very high in vitamin A

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Recipe rating

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Tamara

Tuesday 22nd of December 2020

I was so excited for these, but they are not cooking all the way through. Very goopy in the middle and i'm going on 40+ minutes now. Any suggestions are greatly appreciated.

Laura

Tuesday 15th of September 2020

I made these, but did not have patience for muffins, so did bars, they turned out amazing. I did use swerve brown sugar and some extra spice, and ground flax instead of psyllium, they are incredible.

Camilla

Friday 18th of September 2020

Great idea for making bars, Laura (also, cleaning out the individual muffin cups can be a pain, right?) So happy they worked out, your substitutions sound great.

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