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Pumpkin Protein Oatmeal [Gluten-Free]

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You will want to enjoy these creamy, nutty pumpkin protein oats all year long! This breakfast oatmeal is packed with nutrition

And the best part, the protein powder we use in this recipe does not give this gluten-free oatmeal a chalky texture or a weird aftertaste. The Orgain protein powder adds an even creamier texture and the perfect hint of sweetness! 

Keep reading to learn how to ensure you are preparing gluten-free oats, what to look for in a gluten-free protein powder, and of course our delicious pumpkin protein oatmeal recipe

pumpkin protein oatmeal {gluten-free}


These pumpkin protein oats are dairy-free, gluten-free, and filled with plant-based proteins. We then topped off our gluten-free oatmeal with satisfying, brain-healthy fats. 

This is a great way to refuel after a hard morning workout or a great way to start your morning energized for the day ahead. Our gluten-free pumpkin protein oats make for a balanced bowl packed with protein, carbohydrates, and healthy fats. 

What You Need 

  • ½ cup gluten-free rolled oats
  • 1 scoop gluten-free protein powder
  • 1 tbsp crushed pecans
  • 2 tbsp pumpkin puree 
  • 1 tsp pumpkin pie spice
  • 1-2 tbsp almond milk 
the ingredients needed for the pumpkin protein oats on a wood cutting board. Pictured in this photo: chopped pecans, oats, silk almond milk, green valley pumpkin puree, and Orgain plant protein

Are Oats Gluten-Free?

Yes, naturally oats are a gluten-free grain. However, during the growing and harvesting process, they may become contaminated with gluten.

For instance, a manufacturer is growing oats right next to wheat, then they harvest the oats and wheat and throw them in the same truck, where they head to the mill together. Yikes! That is a recipe for cross-contamination! 

The worst part is many manufacturers who use oats or oat products do not specifically state if they use gluten-free oats or incorrectly assume that because the oats are naturally gluten-free they can carry a gluten-free claim.

What Oats To Look For 

To find oats that are celiac safe that you can enjoy with confidence we recommend purchasing purity protocol oats. Here is a snippet from our The Best Gluten-Free Trail Mixrecipe about purity protocol oats:

“Purity protocol oats start with dedicated gluten-free crop rotation for a minimum of 3 years, have spacing requirements from gluten-containing crops, field inspections, and have rigorous gluten-free standards for equipment, storage, and testing. (1)”

Brands such as Bob’s Red Mill and Quakers Oats continue to use sorted oats versus purity protocol oats. Sorted oats are likely to come into contact with barley, wheat, or rye in the field of processing. 

When looking for oats keep in mind gluten-free certification does not mean that the oats are purity protocol oats. Certified gluten-free oats should contain <20 PPM of gluten. Ultimately, your choice of oats is up to you and your gluten-free needs!

Brands We Recommend

When looking for celiac-safe oats we recommend reaching out to the supplier directly to request if they use purity protocol oats

At this time the list of companies using purity protocol oats is ever-changing so it is best practice to reach out to the company directly. At this time we trust Avena Foods as a supplier to companies using purity protocol gluten-free oats. 

Avenin Intolerance 

Even if your oats are purity protocol, and certified gluten-free they may still cause a reaction for some people with celiac disease. 

Avenin, a protein found in oats, can also cause an immune reaction in some people. So pay attention to how your body responds to eating oats. 

At this time, we do not have enough high-quality research studies to determine what percentage of individuals with celiac disease are impacted by avenin. (2) Therefore, if tolerated, individuals with celiac disease can safely consume gluten-free oats

Oat Substitution 

Feeling overwhelmed by this new knowledge that not all certified gluten-free oats may be celiac safe and that some individuals with celiac disease may react to the protein in oats? We have been there!

If you are feeling overwhelmed finding oats that fit your current gluten-free needs we recommend trying this recipe with cream of rice. This is also a naturally gluten-free grain, lower in fiber, and can be easier to tolerate for those seeking an easy-to-digest grain!

Gluten-Free Protein Powder 

For those following a gluten-free and plant-based diet, you will love this one! 

For our recipe, we used Orgain Simple Plant Protein Powder. We used the creamy vanilla flavor

We love the creamy texture that this protein adds and the fact that the protein comes from peas, peanuts, pumpkin seeds, and chia seeds. One scoop of this Orgain protein powder provides 10 grams of gluten-free plant-based proteins. 

this is an image of orgain simple plant protein powder, creamy vanilla flavor.


Let’s check out the nutrition label of the Orgain Simple Plant Based Protein Powder that we used to make our Pumpkin Protein Oatmeal. 


  • Organic pea protein
  • Organic peanut flour
  • Organic pumpkin seed protein 
  • Organic almond protein 
  • Organic chia
  • Organic coconut sugar
  • Organic flavor with other natural flavors
  • Sea salt 

Gluten-Free Nuts

Like oats, nuts are at high risk for cross-contamination. All nuts are naturally gluten-free but often get contaminated during the manufacturing process. 

Check out Nuts.com or Fisher Nuts to locate certified gluten-free, celiac-safe pecans for our gluten-free pumpkin protein oats recipe. 

Gluten-Free Pumpkin Pie Spice 

Check out our Pumpkin Yogurt recipe to see how to make our easy, gluten-free DIY pumpkin spice. Or pick up an already-made, gluten-free pumpkin spice by Morton and Bassett.

How To Make

This recipe is quick and easy. Follow the package instructions to make 1/2 C gluten-free oats. We like to make our oatmeal in the microwave when we are in a rush! Once your oats are cooked, stir in the pumpkin puree, protein powder, nuts, and spices- enjoy!

Check out the Recipe!

pumpkin protein oatmeal {gluten-free}

Pumpkin Protein Oatmeal [Gluten-Free]

Nutrition packed oatmeal that is dairy-free, vegan, and of course, gluten-free!
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast
Cuisine American
Servings 1 person
Calories 319 kcal



  • Cook your oatmeal according to the package instructions. Feel free to use a microwave or the stovetop for preparing the oatmeal.
  • Stir in protein powder, pumpkin puree nuts and spices. Add in 1-2 tbsp of almond milk, depending on how thick you like your oatmeal.
  • Heat on low for 1-2 minutes on the stovetop or in the microwave for 30 seconds. Enjoy!


Calories: 319kcalCarbohydrates: 38gProtein: 17gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gSodium: 199mgPotassium: 334mgFiber: 7gSugar: 5gVitamin A: 4680IUVitamin C: 2mgCalcium: 116mgIron: 5mg
Keyword fall, gluten-free, quick, easy
Tried this recipe?Let us know how it was!

Do You Like Pumpkin?

Check out our other pumpkin-based and gluten-free recipes!

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