Vegetarian Recipes

Vegan Pumpkin Baked Oatmeal (No Oil)

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This Vegan Pumpkin Baked Oatmeal is all things fall in a breakfast! No Flour, No refined sugar, No added oil, 1 Bowl, fall spices and amazing deliciousness. Vegan Gluten-free Soy-free Recipe Nut-free option.

This Pumpkin Baked Oatmeal is the spiced fall breakfast you need in your meal plan! Crisp edges, soft muffin like middle, each slice is fresh soft pumpkin oatmeal bar. Add toppings of choice and serve warm.

Just 9 ingredients, no added oil, no refined sugar and just 10 minutes active time, then a wait for the bake, and out comes this amazing Vegan Pumpkin Baked oatmeal. This hearty oatmeal bake uses pureed or mashed pumpkin, pumpkin pie spice, oats, non dairy milk, maple syrup and seeds and nuts and will be a permanent fixture like my Banana Baked Oatmeal. Change up the additions to preference. Lets make this favorite breakfast or snack!

Our Vegan Pumpkin Baked Oatmeal on white plate

Ingredients for Vegan Pumpkin Baked Oatmeal

Pumpkin puree (canned or mashed roasted pumpkin), maple syrup and non dairy milk make up the wet ingredients. Use other sweeteners to substitute maple syrup.
Old fashioned oats, gluten-free if needed, are the oats of choice. You can also use other grain flakes such as quinoa or rice.
Pumpkin pie spice and coconut add flavor. Since there is no oil in this oatmeal, coconut adds a bit of fat and texture. Use other spices or blends, and omit coconut if you like.
Nuts such as pecans or walnuts add the texture. Omit them for nutfree
For nut-free, omit the nuts and use coconut milk or oat milk for non dairy milk.

How to make Pumpkin Baked Oatmeal with Step Photos

In a bowl add the oats, baking powder, pumpkin pie spice, salt, pecans, coconut and chia seeds. Mix to combine.

In the baking dish or another bowl, mix the pumpkin puree, non dairy milk and maple syrup until mixed in. Add the oat mixture and mix well for a few seconds. Even it out in the baking dish.

Top the oatmeal with pecans and pumpkin seeds and coconut sugar or other toppings of choice.

Bake at 365 degrees F for 30 to 35 minutes. Let the mixture sit for another 10 mins in the oven, then remove. This helps the flavors meld and the oatmeal sets more for easy slicing. Cool for 10 mins, then slice and serve with maple syrup, yogurt, vegan butter or whipped coconut cream or other toppings.

How to Store Pumpkin Baked Oatmeal

Store: Store unbaked at step 4. Store baked oatmeal in a closed container in the fridge for upto 4 days.
Reheat: Reheat the refrigerated oatmeal in a microwave or in the oven for 10 mins or so to crisp up.

Can I substitute the Oats?

Yes, use equal quantity of other grain flakes such as rice flakes or quinoa flakes. Or use quick cooking grains such as quinoa or buckwheat groats. Use 2/3 cup uncooked grains.

Can I substitute maple syrup?

Yes use equal amount of coconut sugar, date sugar, or other sugar, or use other sweetener of choice.

Vegan Pumpkin Baked Oatmeal

Prep Time 10 mins

Cook Time 35 mins

Total Time 45 mins

Course: Breakfast

Cuisine: American

Keyword: pumpkin oatmeal, pumpkin pi baked oatmeal, vegan pumpkin baked oatmeal

Servings: 4

Calories: 289kcal

Author: Vegan Richa

Ingredients

1.75 cups (141.75 g) old fashioned oats use certified gluten-free if needed
1 tsp baking powder
1 tsp pumpkin pie spice or a mix of cinnamon and nutmeg
1/4 tsp salt
1/4 cup (24.75 g) chopped pecans or walnuts , omit for nut-free
1 tbsp shredded coconut
2 tsp chia seeds
2/3 cup (5.76 oz) pumpkin puree (canned pumpkin, or roasted and mashed well)
3-4 tbsp (59.15 ml) maple syrup
1 cup (236.59 ml) non dairy milk such as coconut or almond milk , warmed
optional add ins: chopped dates or raisins or dried/fresh cranberries. chocolate chips, hemp seeds
Topping: coconut sugar, ,pumpkin seeds or pecans for topping

Instructions

Preheat the oven to 365 deg F (185 C). In a bowl add the oats, baking powder, pumpkin pie spice, salt, pecans, coconut and chia seeds. Mix to combine.
In the baking dish(9 by 9 inch) or another bowl, mix the pumpkin puree, warm non dairy milk and maple syrup until mixed in. Add the oat mixture and mix well for a few seconds. Even it out in the baking dish.
Top the oatmeal mixture with pumpkin seeds, pecans and coconut sugar.
Bake for 35 minutes. Let the mixture sit for another 10 mins in the oven, then remove. Cool for 10 mins, then slice and serve with maple syrup, yogurt or whipped coconut cream or other toppings.

Store: Store unbaked at step 4. Store baked oatmeal in a closed container in the fridge for upto 4 days.
Reheat: Reheat the refrigerated oatmeal in a microwave or in the oven for 10 mins or so to crisp up.

Notes

For nut-free, omit the nuts and use coconut milk or oat milk for non dairy milk.
To substitute Oats: Use other grain flakes such as quinoa or rice

Nutrition for 1 serve

Nutrition

Nutrition Facts

Vegan Pumpkin Baked Oatmeal

Amount Per Serving

Calories 289 Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 2g13%

Sodium 170mg7%

Potassium 403mg12%

Carbohydrates 41g14%

Fiber 7g29%

Sugar 11g12%

Protein 8g16%

Vitamin A 6368IU127%

Vitamin C 2mg2%

Calcium 184mg18%

Iron 3mg17%

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

Vegetarian Recipes

Easy Homemade Falafel

This Easy Homemade Falafel recipe is one of the first recipes I shared on here after getting my food processor 15 years ago, and it’s stood the test of time as a reader favorite. These protein-packed, budget-friendly vegan patties are perfect for a healthy lunch or dinner, and they’re so easy to make at home! Traditionally, they’re deep-fried, which gives them a wonderfully crispy exterior with a soft, warm center. I have an irrational fear of deep-frying, so I shallow-fry my falafels in a skillet. They still turn out crispy and delicious, but with less mess and hassle!

What is Falafel?

If you’ve never had falafel before, they’re a classic street food originating from the Middle East. These little fried patties are made of mashed beans (fava or chickpeas/garbanzo) mixed with tons of fresh herbs and spices, like parsley, cilantro, and cumin. They’re browned and crispy on the outside, with a soft center. If you’re veggie, vegan, or trying to reduce your meat intake, homemade falafel is the perfect protein-packed alternative!

My version of this tasty treat is definitely not authentic, as I use canned chickpeas and flour. But if you’d like to try your hand at making authentic falafel or read more about the culture and history behind them, check out this recipe from The Mediterranean Dish.

“These are hands down the best falafels I’ve ever had! They’re easy to make, crunchy on the outside and tender on the inside and taste fantastic! I also made your hummus & Greek yogurt sauce to go with them. Stuffed a pita with falafels, hummus, fresh greens and topped with the sauce, All I can say is Wow! Thank you!!”

MaryBeth

Here’s what you’ll need to make this easy falafel recipe:

Canned Chickpeas: I always use canned chickpeas because they’re quick (no soaking required), readily accessible, and CHEAP. You can use dried chickpeas if you like; just be sure to soak them overnight and prepare about 3 cups worth (which is equivalent to two standard 15-ounce cans).
Flour: I use all-purpose flour to help bind the mixture together. You can also use chickpea or garbanzo bean flour to keep this recipe gluten-free.
Baking Powder: The combination of canned chickpeas and flour can make the patties quite dense, so I add some baking powder to offset this. It helps create a lighter texture on the inside while still maintaining crispiness on the outside.
Red Onion: Adds a nice bite and texture. Any color onion will work here, but I love the flavor of red onions in this recipe.
Fresh Parsley and Cilantro: These add a fresh and vibrant flavor. Don’t like cilantro? No problem—just use extra parsley. I don’t recommend substituting dried herbs here, as they won’t taste the same fresh.
Garlic: I use four whole cloves, so the garlic flavor certainly isn’t lacking here!
Cooking Oil: Use any neutral cooking oil suitable for frying. Some options include avocado oil, canola oil, vegetable oil, or grapeseed oil.
Seasonings: Salt, cayenne pepper, and cumin add flavor with a little kick of heat. Feel free to reduce the amount of cayenne or omit it altogether if you’re sensitive to spice.

Can I Bake Them?

I always get questions about whether you can bake falafel, and I really wouldn’t suggest it. In my testing, I found they don’t get a nice brown crispy exterior like you do with frying, and they can get quite dry. Some readers have had success using the air fryer for about 15 minutes at around 370°F, but I haven’t personally tested this method.

Process the ingredients in batches if you have a smaller food processor. This recipe makes a fairly big batch of falafel mix, and I don’t want you to overwork your food processor! If you have a smaller one, divide the ingredients and process in batches.
Avoid big chunks of ingredients. I like my patties to have some texture, but big pieces of onion or chickpeas can cause them to fall apart when frying. Make sure to process the ingredients until a chunky paste forms.
Don’t skip the flour, and add it in batches. The mixture will hold together without adding flour, but as soon as you cook it, I can almost guarantee the patties will fall apart. You want to add the flour in batches (starting with 2 tablespoons) until the mixture is thick enough to hold its shape when formed into balls.
Let the mixture rest. This rehydrates the flour, enhances the flavor, and makes it easier to form into patties. Cover and refrigerate for at least an hour before cooking. You can even leave it overnight and fry them the next day.
Make sure the oil is hot. One reason I prefer pan-frying over deep frying is because I don’t have to check the oil temperature constantly. However, it’s still important to make sure the oil is hot. It should be hot and shimmering but not smoking. The hot oil immediately creates a crispy crust on the patties when they hit the pan (another trick to help them hold their shape).
Don’t overcrowd the pan. Adding too many patties to the hot oil will cause the temperature to drop and affect the cooking time and texture. I like to cook them in batches, leaving enough space between each one for even cooking.

How to Serve Falafel

I don’t think I’ll ever tire of falafel wraps or flatbread with fresh greens and tahini sauce. But recently, I’ve been making hummus bowls from our white bean hummus, whatever raw veggies I have in the fridge (usually cucumber, tomatoes, and bell peppers), pickles or pickled red onions, and these yummy little patties. Or, to please a crowd, I love to create a mezze platter with several dips, like tzatziki sauce or baba ganoush, marinated olives, pita bread, crudités, and homemade falafel! They’d also add a delicious, garlicky flavor to just about any salad, but I like one with a tangy dressing, like our Greek salad.

Storage, Freezing, & Reheating

I usually freeze some of the uncooked patties as a grab-and-go option for busy nights. I form the mixture, but instead of frying, I freeze them on a parchment-lined baking sheet until solid and transfer to a freezer bag. Because they’re only small, you can pan-fry them from frozen without thawing.

Any leftovers (after cooking) should be cooled and stored in the fridge for 3-4 days, making them great for meal prep! You can also freeze them for up to 3 months. Reheat in the microwave or oven (best for maintaining the crispy exterior) if desired.

Homemade falafel on top of some hummus with salad.

Homemade Falafel Recipe

This Homemade Falafel recipe packs chickpeas, fresh herbs, and spices into a flavorful, Middle-Eastern-inspired patty that’s quick, easy, and delicious.

Course Appetizer, Main Course, Side Dish

Cuisine Middle-Eastern

Total Cost ($3.08 recipe / $0.16 serving)

Prep Time 1 30

Cook Time 10

Total Time 1 40

Servings falafel

Calories 108kcal

Author Beth Moncel

Equipment

Food Processor
Baking Sheet
Parchment Paper

Ingredients

2 15 oz. cans chickpeas $1.72
¼ red onion $0.26
1 handful fresh parsley, about ¼ bunch $0.26
1 handful fresh cilantro, about ¼ bunch $0.17
4 cloves garlic $0.12
1 tsp salt $0.01
½ tsp cayenne pepper $0.13
1 tsp ground cumin $0.08
1 tsp baking powder $0.04
½ cup flour* $0.07
¼ cup neutral cooking oil for frying $0.22

Instructions

Rinse and drain the chickpeas in a colander. Add the chickpeas to a food processor with the red onion, parsley, cilantro, salt, cayenne, garlic and cumin.
Process the mixture until it forms a chunky paste. A little texture to the mixture is usually desirable. You may need to scrape down the sides of the bowl occasionally to make sure the mixture is an even texture.
Place the mixture into a bowl and add the baking powder. Begin adding flour, 2 Tbsp at a time, until the mixture becomes cohesive enough to form into patties and not stick to your hands. Refrigerate the mixture for at least 1 hour to allow the flavors to blend.
Using a small measuring cup or scoop (about 1/8th cup or 2 Tbsp), form the mixture into small patties.
If freezing the patties for later, place them on a parchment lined baking sheet so they can freeze without sticking together. The patties can be transferred to an air-tight container or freezer bag for long-term storage once they have frozen through.
To cook the fresh or frozen patties, heat oil in a skillet (or pot if deep frying) until very hot and shimmering, but not smoking. Cook the patties on each side until deep golden brown and crispy.

See how we calculate recipe costs here.

Notes

*Chickpea or garbanzo bean flour will give the best flavor and texture, but all-purpose flour can be used in its place.

Nutrition

Homemade falafel in a flatbread with salad.

How to Make Falafel — Step By Step Photos

Overhead view of the ingredients for homemade falafel.

Gather all your ingredients.

Chickpeas, parsley, cilantro, diced red onion, garlic cloves, cumin, cayenne, and salt in a food processor.

Rinse and drain two 15oz. cans of chickpeas (or about 3 cups if cooked from dry) in a colander. Add the chickpeas to a food processor along with a large handful of parsley, a large handful of cilantro, 1/4 of a red onion, 4 cloves garlic, 1 tsp cumin, 1/2 tsp cayenne, and 1 tsp salt.

Pulse the mixture until you have a chunky paste. Chunks add great texture, but too many will keep the mixture from holding its shape in a patty. Transfer the mixture to a bowl.

Falafel mix in a mixing bowl with flour added.

Stir 1 tsp baking powder into the chickpea mixture. Then begin adding flour, 2 Tbsp at a time, until the paste is dry enough to form patties and not stick to your hands. I only used 1/4 cup of flour when I made these recently! Cover the bowl and refrigerate for at least one hour to let the flavors blend.

Shaped falafel patties on a baking sheet.

Scoop the mixture into about 2 Tbsp portions and shape into small patties.

Falafel patties in a zip loc bag for freezing.

If you’d like to freeze your falafel, place them on a baking sheet lined with parchment, then place them in the freezer. Once frozen solid, you can transfer them to a freezer bag for long-term storage. I got 19 falafel with a 2 Tbsp scoop. I cooked some immediately and froze the rest.

Three falafel patties frying in a pan of oil.

To cook, add enough oil to a skillet to completely cover the surface (one of my favorite pans). Heat over medium until the oil is hot and shimmering. Add the formed patties and cook on each side until brown and crispy.