Pumpkin Pie Chia Seed Oatmeal

pumpkin chia oatmeal

This is the perfect Fall meal or snack that can be eaten anytime of day: breakfast, lunch, dinner, post work-out snack, or for a nighttime treat. I have been making this recipe once a week which allows for easy weekday leftovers. The protein and fiber will keep you full and provide you with optimal energy for weight and blood sugar control. Not to mention it will help your digestion and can even help lower cholesterol!

Pumpkin puree is low in calories, high in fiber, and packed full of vitamins and phytonutrients (including vitamins A, C, E, and beta-carotene), which help fight disease and inflammation. It’s also a great source of potassium, iron, magnesium, and manganese. The chia seeds are a great source of fiber , calcium, phosphorus, and heart healthy omega 3 fats which help fight inflammation. I recommend choosing steel cut oatmeal over rolled oats because they are an intact whole grain that it less processed, thus allowing for slower digestion and conversion into sugar.

Written by Sara Nicole Ansari, R.D.


     1 cup uncooked steel cut oatmeal

     4 cups water

     1/4 cup dried chia seeds

     1/2 cup water

     1 1/2 cups organic pumpkin puree (no sugar added)

     1 cup unsweetened vanilla almond milk

     1 tsp pumpkin pie spice

     1/2 Tbsp cinnamon

     Maple syrup for garnish (1/2 tsp per serving)


1. In a deep medium pot, boil 4 cups water. Add 1 cup steel cut oatmeal and cook according to directions.

2. While the oatmeal is cooking, soak 1/4 cup chia seeds in 1/2 cup water. Seeds will form a paste/gel like consistency.

3. When the oatmeal is done cooking and water is absorbed, stir the chia seeds, almond milk, pumpkin puree, pumpkin pie spice, and cinnamon.

4. Divide into servings bowls and garnish with a drizzle of maple syrup and additional cinnamon if desired.

Serving size is 3/4 cup. Makes 6 servings.