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Move over, pumpkin spice latte. This hormone healthy pumpkin spice baked oatmeal has fall written all over it, is a crowd pleaser, and is dairy-free, refined sugar-free, gluten-free, and can easily be made vegan. It’s hormone healthy because aside from the pumpkin, it sneaks in riced cauliflower, which is great for helping your liver detoxify and get rid of excess estrogen. It’s also kid-friendly (my boys don’t even know there’s cauliflower in here), filling, and just an overall great breakfast. Top it with some coconut yogurt or coconut cream and an extra drizzle of maple syrup to turn it into a lovely fall dessert. I even warm it up as an afternoon snack. Delish, right?

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Pumpkin Spice Baked Oatmeal


2 cups of organic, gluten-free oats
4 tsp of organic pumpkin pie spice – I love the Simply Organic brand*
1/2 tsp baking soda
1/2 tsp salt
1/2 cup of pecans, halved
Optional: 4 tbsp plant-based protein powder – I love Tejari’s Cacao + Greens Blend

1 15 oz can of organic pumpkin
1 cup riced cauliflower
1 cup almond milk
1/2 cup of maple syrup
2 large pasture-raised eggs or flax eggs**
2 tbsp of liquid coconut oil or avocado oil
2 tsp pure vanilla extract
Optional: pumpkin seeds, to top the bake with

* If you can’t find pumpkin pie spice mix, you can just mix together 3/4 tsp of organic cinnamon, and 1/4 tsp each of ginger, nutmeg, and clove powder.
** To make a flax egg, mix together 2.5 tbsp of water with 1 tbsp of flax meal / ground flax seeds. Let it sit for a few minutes to thicken.


  1. Preheat your oven to 375 degrees F.
  2. Lightly grease or spray a 9-inch square baking dish.
  3. Mix all wet ingredients together in a medium mixing bowl.
  4. Mix all dry ingredients together in a medium mixing bowl.
  5. Combine wet and dry ingredients in a large bowl.
  6. Bake at 375F for 40 to 45 minutes and take out of the oven when just set.
  7. Top with pumpkin seeds and an extra drizzle of maple syrup, if you desire. Shhhh….don’t tell the kids this is a veggie loaded dish that’s good for them! Enjoy! 🙂

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