Breakfast can be a more challenging meal to sneak vegetables in, and fortunately for picky eaters, you can hardly tell this pumpkin oatmeal contains zucchini. The addition of cinnamon and clove in the pumpkin pie spice increases the dish’s anti-microbial properties. Feel free to adjust the ratios based on need.


2 c.   Gluten-Free Steel Cut Oats

1 c.   Fresh Pumpkin Flesh (previously roasted)

2 c.   Plant-Based Milk (additive-free, homemade is best)

2 c.   Water

3 tbsp.  Pure Maple Syrup (or to taste)

3/4 tsp.  Himalayan or Sea Salt

1 tsp. Pumpkin Pie Spice

1/4 large or 1/2 small Zucchini (finely* diced, smaller for picky eaters)

Possible toppings: fresh pumpkin seeds, pecans, walnuts, additional plant-based milk, microgreens, etc.

Possible add-ins: chia seeds, riced cauliflower, flaxseeds, hemp seeds, pecan butter, raisins, apples, carrots, etc.


Place all ingredients into the Instant Pot and stir until well combined.  Turn instant pot to high pressure and set the time for 4 minutes.  The actual time from start to finish will be 25 minutes.  This will allow time for the pressure to build, 4 minutes of cook time, and the pressure’s natural release.


Boxed additive-free pumpkin may also be used, but it will drastically intensify the oatmeal pumpkin flavor.  Oatmeal, in general, can be problematic for some. We try to avoid going overboard with it. Please be sure to click on product linking for lower glutamate options.