If you want a warm and hearty breakfast that is also very easy to whip up, try this baked chia seed pumpkin oatmeal! I made mine in the air fryer to save time, but this can definitely be baked in the oven, as well.

I love oatmeal and am always looking for ways to keep it exciting. Chia seeds are a nice addition sprinkled on top of regular oatmeal, but I wanted to try using them as an egg substitute instead in this baked oatmeal recipe. Yes, that’s right – you can use chia seeds soaked in water to replace eggs in certain recipes! More on that below in the ingredients section.

This article from Healthline nicely summarizes the benefits of consuming chia seeds. I especially love that chia seeds are packed with fiber and protein. According to the article, they are also “among the best plant-based sources of omega-3 fatty acids,” which is important to me as I cook for my vegetarian counterpart (omega-3 fatty acids are found in many seafoods, which he does not eat).

Chia seeds are also low FODMAP – woo hoo! According to Monash University FODMAP Diet app, 1 serving of chia seeds (which equals 2 tablespoons) is low FODMAP. I have a few more notes about low FODMAP ingredients below.

Ingredients

In addition to the ingredients, you will need an oven-safe dish. Typically, if the dish is safe in your oven, it is safe in your air fryer. I use this CorningWare French White 1-1/2-Quart Round Dish (without the lid) in the oven and the air fryer for this recipe and many others, like my baked gnocchi with mushrooms and ricotta.

• 4 tbsp chia seeds + 1/2 cup water* (alternatively, you can use 2 eggs)
• 1 cups oats (I used old fashioned rolled oats)
• 1 cup pumpkin puree
• 1/4 cup maple syrup or honey
• 1 tsp pumpkin pie spice
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 2 tsp baking powder
• 1/3 cup chopped walnuts (optional but highly recommended)

*Chia seeds get a gelatinous texture when they are soaked in water for long enough. Because of this, they can be used as an egg substitute in certain recipes. Using the chia seeds in place of eggs will give your baked oatmeal a grittier texture, but it is still delicious! If you want to use chia seeds but don’t like the grittiness, you can grind them using a mortar and pestle or coffee grinder before soaking them in water.

Instructions

1. In a small bowl, mix together the 4 tbsp chia seeds and 1/2 cup water. Set aside and let soak for about 10 minutes. It will look watery at first but start getting more gelatinous looking over time. If you can, stir every few minutes.

2. If your air fryer needs to preheat, do so to 325 degrees F. Grease your oven safe dish.

3. In a medium or large bowl, mix all ingredients except for the chia seeds and water together in an oven safe dish. Fold the chia seeds into the mixture after they have soaked in water for about 10 minutes.

4. Air fry for 15 minutes.*

5. Remove from air fryer and scoop into bowls, mugs, or onto plates. Enjoy warm with extra toppings if you wish. If you have a sweet tooth, I highly recommend drizzling with a little extra honey or syrup.

*I have not tried baking this in the oven yet – but there is a great Air Fryer Calculator that can help you convert between oven and air fryer recipes. The calculator suggests that this should be cooked in the oven at 350 degrees F for 18-20 minutes.

Variations/Notes About Ingredients

There are many different ways you can add your own twist on this baked oatmeal. Here are a few:

• You can use 2 eggs instead of the chia seeds and water
• You can use any type of chopped nut or omit the nuts altogether
• You can use mashed banana instead of pumpkin puree
• You can add in chopped fruit, chocolate chips, cinnamon, or sugar, especially if you like your oatmeal sweeter

Notes for Low FODMAP Friends

According to the Monash University Low FODMAP Diet app…

• Canned pumpkin is low FODMAP in 1/3 cup servings. One 1/2 cup serving has moderate amounts of galacto-oligosaccharides and fructans. Choose your serving size cautiously if you are sensitive to pumpkin!
• 2 tablespoons of chia seeds = low FODMAP!
• 2 tablespoons of maple syrup = low FODMAP while 1 tablespoon of honey is high in fructose. While I typically tolerate honey pretty well, I’ll usually opt for maple syrup in this recipe just to play it safe.
• I chose to use walnuts in this recipe because 10 nut halves = low FODMAP. If you aren’t worried about FODMAPs, any nut would be great in this recipe!

This recipe will leave you with a tiny amount of leftover pureed pumpkin if you use a 15.5 ounce can. I can’t count the number of times I’ve let that little bit spoil in the fridge – I get so angry every time! This time, I scraped the can clean into my 2 tbsp Souper Cubes so I could freeze the leftovers. These 1 ounce cubes are perfect for making smoothies. Yum!

You can purchase Souper Cubes in a variety of sizes (2 tbsp, 1/2 cup, 1 cup, and 2 cup). They are all great for freezing a different variety of meals and pantry staples.

I love eating this baked oatmeal on its own or with a sunny side egg and some fruit. You’ll definitely want to curl up on the couch with seconds. I hope you enjoy!