Pumpkin Maple Baked Oatmeal Bars

Capture the comfort of a warm bowl of pumpkin oatmeal with cozy fall flavors in this easy, make-ahead breakfast idea for the whole week! Originally published October 2015. Last updated October 2022.

I like to get different flavors, nutritional value, and multiple textures into each meal and dirty as few dishes as possible. So, in developing this baked oatmeal recipe for fall flavor profile, I did just that. My baked pumpkin oatmeal bars are a convenient, nutrient-rich, and delicious way to start the day or just grab for a snack. Let's get into the details!

If you love fall breakfast recipes, check these out, too.

• Almond Breakfast Smoothie
• Baked Apple Cinnamon Oatmeal
• Spiced Apple Overnight Oatmeal

What You'll Need for this Recipe

Making healthy oatmeal bars is a very simple process and I fill mine with filling and flavorful ingredients. Here's what to add to your grocery list.

• Apple
• Butter
• Cinnamon
• Dried Cranberries
• Flaxmeal
• Maple Syrup
• Milk
• Nut Butter
• Pumpkin Puree
• Rolled Oats
• Sea Salt
• Vanilla Extract
• Vanilla Protein Powder
• Walnuts

As far as tools to meal prep pumpkin oats, grab a large mixing bowl and a square baking dish. I like to mix everything up with a silicone spatula! And when you're done, store your finished bars in an airtight container. This is also how I store my other baked oatmeal recipes and even my homemade instant oatmeal blend.

What do they Taste Like?

The flavors in this recipe are layered. You will taste fruity notes from the cranberry, apple, and pumpkin, and well as nuttiness from the nut butter and walnuts. I prefer to use a vanilla protein powder and vanilla extract for smooth bakery-like notes. Maple syrup adds sweetness with hints of caramel and even woodiness depending on which kind you use. The texture of this handheld pumpkin oatmeal is dense and chewy.

Making PCOS Friendly Oatmeal

Here are the healthy hormone supporting ingredients I incorporate into my baked protein oats with pumpkin.

Cinnamon is a must in this PCOS pumpkin oatmeal recipe because it's been shown to support blood sugar regulation and reduce insulin resistance. I add it to lots of other meals, too.

Pumpkin is fiber rich and full of vitamins, minerals, and antioxidants so a solid part of this hormone friendly breakfast idea.

Protein Powder, Nut Butter, and Walnuts provide lots of protein to help balance my breakfast bars and flatten any blood sugar spikes from the oats, fruit, and maple syrup. Adding more protein to meals has been immensely helpful in managing my blood sugar and consequently PCOS symptoms.

Apple adds additional fiber, vitamin C, and antioxidants. Use whatever kind you like green apples are most often recommended for PCOS management because they have a lower GI that helps decrease insulin resistance.

Flax Seeds are rich in fiber, omega-3 fatty acids, and phytoestrogens, all of which are wonderful for women with PCOS. I use ground flaxmeal in this blood sugar balancing breakfast for easier digestion and nutrient absorption.

Maple Syrup is optional but adds part of the titular flavor to this recipe. It's a nutritive sweetener in comparison to granulated sugar and has a lower GI score.

Incorporate this recipe into your morning meal routine ASAP. And sharing is caring so be sure to pin this baked pumpkin oats recipe for later and follow me over on Pinterest. Thanks for reading!

Healthy Baked Pumpkin Maple Oatmeal Recipe

5 from 1 vote

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Pumpkin Maple Baked Oatmeal Bars

Prep Time

5 mins

Cook Time

35 mins

Total Time

40 mins

 

The warmth and comfort of a bowl of oatmeal captured in baked bars flavored with pumpkin, cranberry, and maple

Course: Breakfast

Cuisine: American

Keyword: fall breakfast idea, fall recipe, meal prep breakfast recipe, pumpkin breakfast, pumpkin oatmeal

Servings: 9 servings

Calories: 432 kcal

Ingredients

• ½ cup nut butter
• 4 cups rolled oats (not quick oats)
• ½ cup flax meal or flax seeds
• 4 tablespoons vanilla protein powder optional
• 1 teaspoon cinnamon
• ½ teaspoon sea salt
• 1 apple chopped
• ⅓ cup walnut pieces
• ⅓ cup dried cranberries
• 1 ⅔ cup milk
• 1 cup pumpkin puree
• ¼ cup maple syrup
• 4 tablespoons butter melted
• 1 teaspoon vanilla extract

Instructions

1. Preheat oven to 350 degrees. Spray a nine by nine-inch square baking pan with nonstick oil. Set aside.

2. Place nut butter in microwave to warm it up and loosen the texture (about 30-45 seconds from room temperature).

3. Meanwhile, combine oats, flax meal, protein powder, cinnamon, sea salt, apple, walnuts, and dried cranberries in a large mixing bowl.

4. Add milk, pumpkin puree, warmed nut butter, maple syrup, melted butter, and vanilla extract to a bowl and mix until uniform.

5. Add wet mixture to dry and stir until there are no dry pockets left in the mixture. Spread into prepared baking pan. Bake in preheated oven for about 35 minutes or until top of oatmeal is firm when pressing down (but not hardened) and a toothpick inserted into the oatmeal comes out dry.

6. Cool to room temperature before slicing into nine bars. Store refrigerated in an airtight container. Keeps for about one week.

Nutrition Facts

Pumpkin Maple Baked Oatmeal Bars

Amount Per Serving

Calories 432 Calories from Fat 207

% Daily Value*

Fat 23g35%

Saturated Fat 5g31%

Trans Fat 0.2g

Polyunsaturated Fat 8g

Monounsaturated Fat 8g

Cholesterol 26mg9%

Sodium 254mg11%

Potassium 454mg13%

Carbohydrates 47g16%

Fiber 10g42%

Sugar 13g14%

Protein 15g30%

Vitamin A 4405IU88%

Vitamin C 2mg2%

Calcium 204mg20%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.