Anti-Inflammatory Diet Recipes Chronic Pain Tips

Anti-Inflammatory Pumpkin Spice Oatmeal

September 28, 2020
Anti-inflammatory pumpkin spice oatmeal

It’s officially fall! And here in Florida, it’s starting to feel like it, too. The mornings are a breezy 70 degrees, which means here in Tampa we’ve got our boots and scarves on!

Just kidding…

Sort of. ๐Ÿ˜‰

For most of us, fall means all things pumpkin, maple and apple! I’m excited to share this delicious pumpkin steel cut oats recipe with you. Not only does it fulfill the need for pumpkin spice, it’s got a lot of inflammation fighting power, it’s filling and it’s super flavorful.

For more inflammation-fighting meals that the entire family can enjoy, check out Anti-Inflammatory Meals for the Whole Family.

This pumpkin spice oatmeal was a big win in our household. Finn (4) ate his oatmeal with dried cranberries and sliced almonds while Justus (1) had his with apple sauce. My husband, Tyler, kept it simple with just a bit of honey. Mama (that’s me!) topped hers with chia seeds, sliced almonds and raw honey. Tomorrow we’ll probably chop up some apples to throw them in there with a dash of pure maple syrup.

Finn was my sous chef for today! He helped me add the ingredients, stir everything together, and was a great taste tester.

Even though it occasionally makes things more difficult for me, I love having Finn cook with me. It teaches him practical life, fine motor AND math skills through counting, measuring, following instructions, and more. It also is a great way to instruct him about the foods that we eat, why we eat them, and gives my no-risk-taker child a reason to eat something new.

Here’s a helpful hint for your picky eater: if your child makes his/her own food, they’re more likely to eat it!

To read more about baking with your child, check out this article I wrote for Moms Collab: Why You Should Bake with Your Preschooler (And HOW to do it!)

Key Inflammation Fighting Foods in this Pumpkin Spice Oatmeal

Orange fruits and vegetables (like pumpkin!) are excellent inflammation fighters. They contain tons of beta carotene, which our body converts to vitamin A. Beta carotene helps our eyes, skin, mucous membranes and helps our overall immune system. (Source: Why Orange Foods Are So Good for You)

The benefits of ginger are incredible: one study found that taking ginger capsules reduced pain in those with osteoarthritis and even reduced the amount of pain medication those patients took. It can also reduce menstrual pain, treat nausea and chronic indigestion, fight infections and more. I try to incorporate fresh ginger into any and every recipe because this stuff is powerful! (Source: 11 Proven Health Benefits of Ginger)

Steel cut oats are less processed than their rolled or quick oat counterparts. They’re chock full of antioxidants, and even contain a unique type of antioxidant called avenanthramides (try saying that word ten times fast!). Avenanthramides are excellent for blood flow – and they’re found almost solely in oats! And better blood flow = less inflammation. (Source: 9 Health Benefits of Eating Oats and Oatmeal)

And of course you can increase the inflammation fighting power of this anti-inflammatory pumpkin spice oatmeal with your toppings! Chia seeds, chopped walnuts, apple slices, cranberries – all of these are fantastic for reducing inflammation in your body.

Homemade Pumpkin Pie Spice

Homemade pumpkin pie spice with my “secret” ingredient!

Instead of spending a kajillion dollars on a jar of pumpkin pie spice, I decided to mix my own since I had all of the spices I needed! I added a little extra ingredient in there for fun, too. ๐Ÿ™‚

This is what you need to make your own pumpkin pie spice:

Cinnamon (2 tbsp)

Nutmeg (1 tsp)

Ground ginger (1/2 tsp)

Allspice (1/2 tsp)

Ground cloves (1/2 tsp)

Want to know my “secret ingredient” that I added? Clementine zest. I love the slight citrus notes that this adds to the pumpkin pie spice! I zested one clementine and added that into my homemade pumpkin pie spice. I stored mine in a small glass jar with a lid in the fridge.

Finn enjoying his pumpkin spice oats with cranberries, almonds and honey!

If you’re looking for simple anti-inflammatory meals that you can make on a weeknight for the whole family, check out my 7-Day Anti-Inflammatory Diet Meal Plan & Guide!

how to get my kid to eat better
Pumpkin Spice Steel Cut Oats

Anti-Inflammatory Pumpkin Spice Steel Cut Oats

Steel cut oats, pumpkin puree, grated ginger and homemade pumpkin spice combine for an inflammation-fighting, delicious breakfast! Top with raw honey, your favorite nuts and dried cranberries.
Prep Time 5 minutes
Cook Time 30 minutes
Course Breakfast
Servings 6


  • 1 cup steel cut oats
  • 4 cups almond milk or milk of choice
  • 1 can pumpkin puree
  • 1 tbsp vanilla extract
  • 1 tsp pumpkin pie spice read above for homemade pumpkin pie spice recipe
  • 1/4 tsp salt
  • 1 inch ginger grated

Topping Ideas

  • pure maple syrup or raw honey
  • sliced almonds or other chopped nut of choice
  • dried cranberries
  • chopped apples
  • chia or flax seeds


  • In a medium sized pot, bring the almond milk to a boil. Stir in steel cut oats and return to boil. Simmer uncovered for 15 minutes, stirring occassionally.
  • Add remaining ingredients (pumpkin puree, pumpkin spice, grated ginger, vanilla, salt) and stir. Continue to simmer for another 15 minutes or until the oatmeal is the consistency that you prefer. Keep in mind that the oatmeal will thicken when it cools.
  • Serve in a bowl with pure maple syrup, nuts, chia seeds, and cranberries! This will store well in your fridge for one week. Add milk when reheating since the oatmeal will thicken when cold.
Keyword Anti-inflammatory, Ginger, Pumpkin Spice, Steel Cut Oats

Happy fall, y’all. Bon appetit!

If you like this recipe, I bet you’ll love my Oat Quinoa Energy Bites – they’re perfect for on-the-go snacks or a little healthy indulgence.

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