Dairy Free Pumpkin Recipes

Pumpkin Zucchini Oatmeal Cups

Pumpkin zucchini oatmeal cups are like a bowl of oatmeal in muffin form! Made gluten and dairy free, they have a hearty texture, make for a nutritious, delicious (and compact!) breakfast and freeze well too.

A bowl of oatmeal in muffin form?! Yes! That’s exactly what these pumpkin zucchini oatmeal muffins taste like! Made with the goodness of oats, pumpkin puree, pumpkin spice, zucchini and just a few other simple ingredients, you’ll love their chewy texture and how easy they are to make!

I love putting pumpkin and zucchini together in bread and muffins recipes and this one is no different! Zucchini adds incredible texture and more nutrition to spiced pumpkin treats. These oatmeal cups are gluten and dairy free and sweetened naturally with maple syrup.

If you love the way these look, be sure to check out this blueberry lemon version too! Both are great to make ahead of time and freeze.

pumpkin zucchini oatmeal cups

ingredients for pumpkin zucchini oat cups


  • old-fashioned oats or gluten-free old-fashioned oats
  • pumpkin puree
  • zucchini
  • unsweetened almond milk
  • maple syrup
  • eggs
  • pumpkin pie spice or cinnamon
  • ground flax seed
  • salt
  • baking powder
  • semi-sweet chocolate chips (optional) (dairy free if desired)


how to make oatmeal cups

Making oatmeal cups is really easy! They’re great if you want to make something ahead of time to have for breakfast or a snack during the week!

You don’t need anything super fancy for this recipe. They come together in just a few short steps and you can customize what you mix into them based on your preference or what you have at home. Let’s go!

  1. Whisk. Whisk together the oats, flax seed, pumpkin spice,, baking soda and salt.
  2. Mix. In a separate bowl, whisk the eggs, pumpkin puree, almond milk and maple syrup. Fold in the shredded zucchini.
  3. Combine. Combine the wet ingredients with the dry. Mix together and let stand for 5 minutes so that the oats soak up some of the liquid.
  4. Fold. Fold in the chocolate chips. In place of chocolate chips you could use pecan pieces.
  5. Portion & Bake. Use a cookie scoop to portion the oatmeal into the muffin tin. Bake for 25 minutes, let cool and enjoy!
gluten and dairy free pumpkin zucchini oatmeal cup with chocolate chips

nutrition benefits of pumpkin

As a dietitian you know I couldn’t share a pumpkin recipe without talking about the nutrition benefits of pumpkin!

Pumpkin is a fall superfood. Not only is it super versatile (hello it works in everything from pumpkin chili to pumpkin cookies!), but it’s packed with vitamin A, C and E, along with potassium and fiber.

You can feel good adding it to just about everything you eat this fall and I recommend you always stash a can in your pantry!

Oats are also a good source of fiber, something a lot of us don’t get enough of but is crucial for healthy digestion and satiety.

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pumpkin zucchini oatmeal cups

Pumpkin Zucchini Oat Cups

  • Author: Maggie Michalczyk, RDN
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 12 muffins 1x
  • Category: breakfast recipes
  • Method: bake
  • Cuisine: american


Pumpkin zucchini oatmeal cups are like a bowl of oatmeal in muffin form! Made gluten and dairy free, they have a hearty texture, make for a nutritious, delicious (and compact!) breakfast and freeze well too. I highly recommend a dollop of nut butter on top! 


  • 2 ¾ cup old-fashioned oats
  • 2 tbsp. ground flax seed
  • 2 tsp. pumpkin pie spice or cinnamon
  • 1 tsp. baking powder
  • ½ tsp. salt
  • 1 cup pumpkin puree
  • 1 cup shredded zucchini, excess moisture squeezed off with a paper towel
  • 2 eggs
  • 1 cup unsweetened almond milk
  • ⅓ cup maple syrup
  • 1 cup semi-sweet chocolate chips 


  1. Preheat the oven to 350 degrees F. Grease a muffin tin with cooking spray.
  2. In a medium bowl whisk the oats, flax seeds, pumpkin pie spice or cinnamon, and baking powder.
  3. In a separate bowl whisk together the eggs, pumpkin puree almond milk, maple syrup. Fold in the shredded zucchini.
  4. Add the wet ingredients to the dry ingredients, mix together and let stand for about 5 minutes so that the oats soak up some of the moisture.
  5. Fold in the chocolate chips.
  6. Use a cookie scoop to portion out the batter in the muffin tin. 
  7. Bake for 25 minutes, remove from oven and let cool in the muffin tin for an additional five minutes. Use a butter knife to pop the oatmeal cups out of the muffin tin and enjoy! 
  8. Reheat for a few minutes in the microwave the next day. I highly recommend adding nut butter on top! 


Store covered in the fridge for 3-4 days or freeze for maximum freshness. 

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3 thoughts on “Pumpkin Zucchini Oatmeal Cups

  1. A delicious baked oatmeal recipe! My family loves oat bake cups for breakfast for their compact nutrition and reheatability (is that a word?) and this variation was a huge hit. The recipe made a generous amount for us— I made 12 full muffins + a ramekin with the extra— not that I am complaining. Such an easy, flavorful, and nutritious addition to our breakfast rotation! Thanks, Maggie!

  2. These were So delicious! I think they will become a breakfast staple in our house. Do you happen to know the nutrition info for them? Calories?

    1. So glad you liked them! I don’t have the nutritional information at this time but am looking into a service to use for my sight. Thanks!