No-Bake Pumpkin Oatmeal Cups are a fun and festive fall treat that doesn’t require any baking! Made with only 8 wholesome ingredients, these pumpkin oatmeal cups are fun for all ages!

Plate of no-bake pumpkin cups with fresh pumpkins in the background.

Inspired by my No-Bake Oatmeal Peanut Butter Cups, this pumpkin version is a festive fall treat! 

Made with a handful of basic ingredients like almond butter (or peanut butter), oats, pure maple syrup, pumpkin puree, and warm spices, we end up with a rich and chewy treat with a blast of pumpkin spice and a hint of chocolate decadence to celebrate the fall season. 

Essentially, this is where pumpkin and chocolate come to give each other a sentimental hug.

If you have a partial can of pumpkin puree leftover from a different pumpkin recipe, this is the perfect placement for extra pureed pumpkin.

The majority of the pumpkin flavor in these cups actually comes from pumpkin spice rather than the pureed pumpkin, which can be the case in many pumpkin dessert recipes.

The texture of these pumpkin oatmeal cups is very soft, similar to an oatmeal energy bite. I do recommend keeping them chilled as they will want to become too soft at room temperature.

Plate of pumpkin oatmeal cups with chocolate layer on top.

Let’s discuss the basic ingredients for pumpkin oatmeal cups.

Ingredients for No-Bake Pumpkin Oatmeal Cups:

Almond Butter (or Peanut Butter): Pick your favorite nut or seed butter for this no-bake dessert recipe. Anything will work as long as it is well-stirred, sticky, and doesn’t have a lot of oil separation.

This includes cashew butter, sunflower seed butter, walnut butter, etc. You will be able to taste the nut butter you pick so be sure to choose one you love.

Pureed Pumpkin: A little pumpkin purée gets mixed in just so we can say this is a pumpkin dessert.

Be sure you use pure pumpkin puree rather than pumpkin pie filling, which has other ingredients (like sugar and spices) mixed in.

If you happen to have mashed sweet potatoes on hand, you can use them instead of canned pumpkin. 

Pure Maple Syrup: We sweeten it up with pure maple syrup for that fall-inspired maple flavor and to keep the recipe refined sugar-free.

Rolled Oats: Oats help bind all of the ingredients together so that the treat stays a cohesive whole and also add a lovely oat texture.

Quick oats and instant oats provide less texture whereas old-fashioned oats give a bigger nuttier texture. Don’t use steel cut oats because they need to be cooked first.

Be sure to use certified gluten-free oats if you need the recipe to be gluten-free. I use gluten-free sprouted oats.

Pumpkin Spice: The true warrior here, pumpkin pie spice is what provides that blast of fall flavor. Don’t skip it!

You can use ground cinnamon instead but you’ll be missing out on the pumpkin spice flavor. 

Sea Salt: A shake of sea salt helps enhance all of the flavors so that these no-bake bites taste extraordinarily flavorful.

Chocolate Topping Ingredients:

The chocolate layer of these muffin cups is a combination of semi-sweet chocolate chips and full-fat canned coconut milk (or half and half or heavy cream) heated together to make a ganache.

This layer also helps keep the whole treat held together so in addition to the chocolate flavor, it provides structural integrity.

You can also use dark chocolate chips or white chocolate chips if you’d prefer. 

Hand holding a pumpkin oatmeal bite, ready to eat.

Recipe Adaptations:

Add 1 to 2 tablespoons of ground flaxseed meal, chia seeds, or hemp seeds for some added omega-3 healthy fats. 

Now that we’ve covered the simple ingredients, let’s whip up these easy no-bake oatmeal bites!

How to Make No-Bake Pumpkin Oatmeal Cups:

Mix the pumpkin puree, almond butter, pure maple syrup, and vanilla extract (wet ingredients) together in a large bowl until everything is completely combined and creamy.

Wet ingredients for no-bake pumpkin oatmeal cups in a green mixing bowl, ready to be mixed.

Note: if your almond butter is cold or has been sitting in the refrigerator, microwave it for 20-second intervals until it is very easy to stir (about 40 seconds total).

Add the dry ingredients to the large mixing bowl (oats, pumpkin spice and sea salt) and stir well until a thick sticky mixture forms.

Oats, cinnamon and salt on top of wet ingredients in a mixing bowl to make no-bake oatmeal cups.

Taste the mixture for flavor and if you feel it needs to be sweeter, add 1 to 2 tablespoons of brown sugar or coconut sugar.

Pumpkin oatmeal mixture to make no-bake pumpkin oatmeal bites.

Spray a muffin tin with cooking spray for ease of removing the cups later. You can use paper muffin liners instead if you prefer.

Muffin tray with oatmeal mixture pressed into the holes.

Divide the pumpkin oatmeal mixture between the 12 holes of the muffin pan and use a fork or the back of a spoon to press the mixture into an even layer.

Transfer the chocolate chips and coconut milk (or half and half) to a microwave-safe bowl. Microwave for 20-second intervals, stirring well between each interval, until the chocolate mixture has melted, about 60 seconds total.

Chocolate ganache in a mixing bowl.

Spread the chocolate mixture on top of each pumpkin oatmeal cup and sprinkle with flaky sea salt if you’d like.

Pumpkin oatmeal cups with a chocolate ganache layer on top.

Freeze for 2 hours or until the pumpkin cups have set up entirely and the chocolate has hardened. Use a paring knife or butter knife to pop the pumpkin oatmeal cups out of the muffin tin. Serve and enjoy!

Store these no-bake oatmeal pumpkin cups in the freezer for the best result. While they will hold up in the refrigerator, the do become soft fairly easily, so I like to keep them in a zip lock bag or airtight container in the freezer. They will last in the freezer for up to 4 months.

Pumpkin oatmeal cups with melted chocolate on top, ready to eat, fresh out of the freezer.

The next time you have some leftover pumpkin puree and you’re looking for an easy peasy treat, be sure to whip up these tasty pumpkin peanut butter cups!

Make a double batch to have on hand or to share with friends and family.

Make my Pumpkin Spice Energy Balls if you’re looking for more healthy pumpkin recipes. 

If you enjoy no-bake desserts, also try these reader favorites.

More No-Bake Dessert Recipes:

Enjoy this fine display of fall flavors!

Plate of no-bake pumpkin cups with fresh pumpkins in the background.

No-Bake Pumpkin Oatmeal Cups

4.49 from 37 votes
A delightful combination of oats, pumpkin, and chocolate, these no-bake oatmeal cups are easy to prepare and fun for all ages!
Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Servings: 12 Oatmeal Cups

Equipment

Ingredients

Pumpkin Layer:

Chocolate Layer:

  • 1 1/4 cups chocolate chips
  • ½ cup full-fat canned coconut milk or half & half
  • Flaky sea salt optional

Instructions

  • Mix the pumpkin puree, almond butter, pure maple syrup, and vanilla extract (wet ingredients) together in a large bowl until everything is completely combined and creamy. Note: if your almond butter is cold or has been sitting in the refrigerator, microwave it for 20-second intervals until it is very easy to stir (about 40 seconds total). Taste the mixture for flavor and if you feel it needs to be sweeter, add 1 to 2 tablespoons of brown sugar or coconut sugar.
  • Add the dry ingredients to the large mixing bowl (oats, pumpkin spice and sea salt) and stir well until a thick sticky mixture forms.
  • Spray a muffin tin with cooking spray for ease of removing the cups later. You can use paper muffin liners instead if you prefer.
  • Divide the pumpkin oatmeal mixture between the 12 holes of the muffin pan and use a fork or the back of a spoon to press the mixture into an even layer.
  • Transfer the chocolate chips and coconut milk (or half and half) to a microwave-safe bowl. Microwave for 20-second intervals, stirring well between each interval, until the chocolate mixture has melted, about 60 seconds total.
  • Spread the chocolate mixture on top of each pumpkin oatmeal cup and sprinkle with flaky sea salt if you’d like.
  • Freeze for 2 hours or until the pumpkin cups have set up entirely and the chocolate has hardened. Use a paring knife or butter knife to pop the pumpkin oatmeal cups out of the muffin tin. Serve and enjoy!

Notes

Store these no-bake oatmeal pumpkin cups in the freezer for the best result. While they will hold up in the refrigerator, the do become soft fairly easily, so I like to keep them in a zip lock bag or airtight container in the freezer. They will last in the freezer for up to 4 months.

Nutrition

Serving: 1cup (of 12) · Calories: 379kcal · Carbohydrates: 43g · Protein: 8g · Fat: 21g · Saturated Fat: 6g · Polyunsaturated Fat: 3g · Monounsaturated Fat: 7g · Sodium: 259mg · Fiber: 8g · Sugar: 23g
Author: Julia Mueller
Course: Desserts & Treats
Cuisine: American
Keyword: gluten free dessert recipes, gluten free recipes, healthy pumpkin desserts, healthy pumpkin recipes, no-bake dessert recipes, oatmeal cups, pumpkin recipes, vegan dessert recipe, vegan desserts
Did You Make This Recipe?I want to see it! Tag @the.roasted.root on social media!

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Julia Mueller
Meet the Author

Julia Mueller

Julia Mueller is a recipe developer, cookbook author, and founder of The Roasted Root. She has authored three bestselling cookbooks, – Paleo Power Powers, Delicious Probiotic Drinks, and The Quintessential Kale Cookbook. Her recipes have been featured in several national publications such as BuzzFeed, Self, Tasty, Country Living, Brit.co, etc.

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Questions and Reviews

  1. Sounds great! As I was reading the recipe, I thought to myself, “I wonder why coconut oil isn’t included in the bar mixture?” It would help with the structural integrity when cold as well and provide another source if healthy fat. I plan to try your recipe with my preschoolers and add some coconut oil, so will keep you posted!

    1. Hi Ali! Coconut oil is a fabulous idea! I don’t know why I didn’t think of that myself! The next time I make these cups, I’ll probably try 1/3 cup of coconut oil and the 2/3 cup almond butter. Let me know how your batch goes!

    1. Hi Kim! The oats get mixed in with the pumpkin puree, almond butter, and pure maple syrup in Step 2. Hope you enjoy! xo