This carrot zucchini pumpkin oatmeal recipe with chia and protein is absolutely perfect for a healthy Fall breakfast. It’s warming, easy to make with simple ingredients, gluten-free, has no added sugar and are ready in under 10 minutes.

Healthy Vegan Carrot Zucchini Pumpkin Oatmeal with Chia Seed - Running on Real Food
Close up of a bowl of creamy oatmeal made with zucchini and pumpkin.
All of the ingredients needed for making oatmeal with pumpkin and chia seeds.

This oatmeal is thick, creamy, filling and delicious. Plus, you’re sneaking in plenty of veggies but still getting a sweet, cozy, comforting breakfast you will love to wake up to. I’ll be eating these simple stovetop oats all Fall and Winter long.

Recipe Health Benefits

This high-protein oatmeal recipe is full of nutritional benefits. It’s rich in fibre, complex carbohydrates and healthy fats from the chia seeds plus lots of essential vitamins and minerals. Let’s take a look at some of the individual ingredient benefits.

Carrot Benefits

Carrots! I love carrots for their subtly sweet taste that works in both sweet and savory recipes. They’re also a great source of vitamins, fibre and minerals such as:

  • vitamin A from beta-carotene, which promotes good vision, growth and development
  • biotin, which plays a role in fat and protein metabolism
  • vitamin K which is important for bone health
  • potassium, an essential mineral that plays a role in blood pressure
  • vitamin B6, a group of vitamins involved in converting food into energy.

In addition, carrots contain a range of plant compounds such as carotenoids (just like pumpkin!) that have antioxidant, disease-prevention and immune-boosting properties. Carrots help keep your eyes healthytoo thankss to their lutein and beta-carotene content.

And finally, carrots contain that soluble fibre we need to lower blood sugar levels by slowing down the digestion of sugar and starch, as well as feed the good gut bacteria for improved digestive and overall health.

You can read more about that in my post on gut health and if I’ve sold you on carrots, try them in these recipes too:

Easy Vegan Minestrone Soup // Roasted Carrot, Kale and Quinoa Bowl // Vegan Carrot Cake Smoothie // Vegan Cashew Carrot Soup // Carrot Cake Energy Balls

Zucchini Health Benefits

Zucchini might seem like it’s mostly water but it’s actually high in vitamin C, a powerful antioxidant, high in manganese, which protects your tissues from harmful free radicals and it contains significant quantities of vitamin A, magnesium and copper. It’s also a good source of potassium, is high in fibre and contains some of the same compounds as carrots that promote healthy eyesight. Eat them often!

Rolled Oats Health Benefits

Did you know that just a half cup of oats provides tons of manganese, phosphorus, magnesium, copper, iron, zinc and vitamin B1? Not only that, you’ll also be getting 13 grams of protein and 8 grams of soluble and insoluble fiber? OHHH ya. So good. To sum that up, oats:

  • Contain powerful antioxidants and polyphenols which may help reduce blood pressure.
  • Contain beta-glucan, a type of soluble fiber with benefits ranging from reducing cholesterol and blood sugar levels to improved gut health.
  • Help reduce the risk of heart disease by lowering total and LDL cholesterol.
  • The beta-glucan also helps to improve insulin sensitivity by making sure sugar isn’t absorbed too quickly.

Read my guide to whole grains for more information on the health benefits of including whole grains in your diet.

There are so many reasons and so many ways to include oats in your diet regularly. Here are some of my favourites:

Vegan Peaches and Cream Oatmeal // Low-Fat Cinnamon Energy Balls // Golden Coconut Apple Oatmeal

Carrot Zucchini Pumpkin Protein Oatmeal - Running on Real Food

Pumpkin Health Benefits

Pumpkin is delicious and everything but did you know it’s also super nutritious?

  • Pumpkin contains the antioxidants alpha-carotene, beta-carotene, beta-cryptoxanthin and many others, which may protect your cells against damage by free radicals.
  • Pumpkin is a great source of vitamin-A which is important for healthy eyes.
  • Pumpkin is a good immunity-booster as it’s rich in vitamin C, iron and folate. Eat it all Fall and Winter long to help keep your immune system strong and prevent colds.
  • Pumpkin is low in calories with just 40 calories in half a cup, so you can go ahead and enjoy nice big servings.

I love pumpkin so much, it always feels like dessert but it’s so good for you. I love using it in pancakes, granola, energy bars, oatmeal, smoothies, to make pudding, for chia seed pudding and I even just eat it on it’s own.

Chia Seed Health Benefits

I’ve talked about chia seeds many times before. They’re a staple in my kitchen and I use them in everything from oatmeal, to smoothies, energy bars and baking. Not only are they but they’re highly nutritious and a great seed to keep on hand.

Chia seeds are a source of omega-3 essential fatty acids that support overall health through a wide array of benefits but they are particularly important for normal heart, nerve, and brain function. Chia seeds are also rich in fibre, protein and are full of minerals and vitamins, such as magnesium, calcium, iron and antioxidants.

More Chia Seed Recipes

Coconut Yogurt Chia Pudding // Banana Blueberry Chia Overnight Oats // Chia Seed Gingerbread Overnight Oats // Blueberry Chia Jam // No-Bake Chocolate Chia Energy Bars

A bowl of creamy oatmeal made with carrot, pumpkin and zucchini.

Best Pumpkin Oatmeal Toppings

I love this with a drizzle of tahini and pure maple syrup. Walnuts and cinnamon are amazing too, as is almond butter. Sauteed  or baked apples, sliced banana,

What’s the Best Pumpkin for Recipes?

I love Farmer’s Market Organic Pumpkin. It’s the best one I’ve found. E.D. Smith is good too and of course, you can also make your own pumpkin puree. Just roast up some pumpkin and blend in a food processor until smooth and creamy.

What Kind of Oats to Use?

For this recipe, I’d recommend rolled oats, old fashioned oats or large flake oats. Minute oats or quick oats won’t be as thick and creamy but they’ll stick work fine.

Can I use A Different Whole Grain?

Yes!! How amazing would this be with some cooked rice or quinoa? Millet or amaranth would be nice too. I’ve got some more suggestions for whole grain porridge options here. Even a chewier grain like barley or farro would be delicious. For those ones you’d have to cook them first though and then heat up the cooked grains with the rest of the ingredients, adding a bit of water or plant-based milk as needed.

A bowl of creamy oats with pumpkin, zucchini and carrot.

How to Make Pumpkin Oatmeal

Well…it’s really, really easy. Add everything to a pot, heat it up and serve! It takes 5-8 minutes over medium heat to cook. Just watch it as it starts heating up so the bottom doesn’t burn. If it starts bubbling, stir frequently for another minute or two until it’s ready.

More Vegan Breakfast Recipes

Apple Baked Steel Cut Oatmeal // Easy Banana Baked Oatmeal // Simple Creamy Banana Oatmeal // Easy Vegan Breakfast Skillet // Sweet Potato Breakfast Hash

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Healthy Vegan Carrot Zucchini Pumpkin Oatmeal with Chia Seed - Running on Real Food

Carrot Zucchini Pumpkin Protein Oatmeal

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews
  • Author: Deryn Macey
  • Prep Time: 5 mins
  • Cook Time: 7 mins
  • Total Time: 12 minutes
  • Yield: 1
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegan
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This cozy bowl of protein oatmeal is ultra-creamy and with all the veggies and fibre, it fills you up nicely to keep you going all morning.



  1. Add everything to a small pot and cook over medium heat until creamy and heated through, about 7-8 minutes. Watch carefully and stir often to ensure it doesn’t burn.
  2. Scoop into a bowl and enjoy as is or top with a drizzle of tahini or almond butter, maple syrup and a few crushed walnuts.


  • Serving Size: 1 bowl
  • Calories: 448
  • Fat: 6 g
  • Carbohydrates: 65 g
  • Fiber: 18 g
  • Protein: 32 g