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5 from 1 vote

Chia Oatmeal Power Bowl with Maple Peanut Butter Swirl, Pecans, & Pumpkin Seeds

Utterly addictive, this protein and fiber packed Chia Oatmeal Power Bowl with Maple Peanut Butter Swirl, Pecans, and Pumpkin Seeds, is stick-to-your-ribs delicious. It also happens to be gluten-free and vegetarian, with easy vegan or low FODMAP substitutions.
Prep Time5 mins
Cook Time2 mins
Total Time7 mins
Course: Breakfast, Gluten Free, Low FODMAP & Vegan Options, Vegetarian
Cuisine: American
Servings: 1 serving
Calories: 440kcal
Author: EA Stewart, RD | Registered Dietitian Nutritionist


  • 1/4 cup oats {I use Bob's Red Mill Certified Gluten Free Oats}
  • 2 tablespoons chia seeds
  • 1/2 cup "milk" of choice {i.e. soy milk for vegan option or lactose free for low FODMAP option}
  • 2 teaspoons pure maple syrup divided
  • 1/8 teaspoon salt
  • 1 tablespoon peanut butter
  • 2 teaspoons pumpkin puree
  • 1 tablespoon chopped pecans
  • 1 tablespoon {roasted lightly salted} pumpkin seeds


  • Combine oats, chia seeds, "milk", 1 teaspoon maple syrup, and salt in a microwave safe serving bowl. Heat on high power in microwave for 1 minute. Stir, then heat on high for an additional 1 minute. Remove from microwave, and let rest for 5 minutes.
  • Combine peanut butter, pumpkin puree, and remaining 1 teaspoon of maple syrup in a small microwave safe dish. Heat on high for ~20 seconds, or until slightly melted. Stir ingredients well to combine.
  • To serve: Swirl maple pumpkin peanut butter mixture into chia oatmeal, and top with pecans and pumpkin seeds. Enjoy!


Serving: 1bowl | Calories: 440kcal | Carbohydrates: 43g | Protein: 18g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 20g | Sodium: 415mg | Fiber: 15g | Sugar: 11g