Three-ingredient pumpkin cookies are made with oats, pumpkin purée, and maple syrup. Soft and chewy, these easy cookies make a healthy fall snack or dessert. Vegan, nut-free, oil-free, gluten-free and eggless.
An easy, healthy solution to cookie cravings
One evening I discovered we were out of cookies but had half a can of pumpkin purée, maple syrup and oats in the pantry. I wanted a quick dessert without fuss, so I borrowed the idea from a simple two-ingredient banana-oat cookie and combined oats, pumpkin purée and maple syrup. Fifteen minutes later I had a tray of warmly spiced, soft and chewy pumpkin-oat cookies — simple, satisfying and worth sharing.
Why you will love this recipe
- Only three ingredients. Just rolled oats, pumpkin purée and maple syrup — no flour, no eggs, no oil.
- Quick and easy. Mix, shape and bake. Ready in about 15 minutes.
- Healthy and lower calorie. Each cookie is about 79 calories (estimate). They provide fiber, vitamins and a naturally sweet flavor without refined sugar.
- Diet-friendly. Eggless, dairy-free, vegan, nut-free and can be gluten-free if you use certified gluten-free oats.
- Soft and chewy. Despite the minimal ingredient list, these cookies are tender with a pleasant pumpkin flavor.
Ingredients and substitutes
- Oats. Rolled oats give more chew and texture. Quick oats make a softer cookie. For gluten-free needs, choose certified gluten-free oats.
- Pumpkin purée. Use pure pumpkin purée without added sugar or spices. Pumpkin pie filling is not a suitable substitute. Canned or homemade purée both work.
- Maple syrup. A liquid sweetener is required. Substitute with honey, agave, or date syrup if preferred, but do not replace with granulated sugar.
Optional add-ins
Although the base recipe uses three ingredients, you can add flavors and textures to suit your taste.
- Spices: Ground cinnamon, nutmeg, or vanilla extract for warm pumpkin notes.
- Nuts and seeds: Chopped walnuts, pecans, almonds, pumpkin or sunflower seeds for crunch.
- Dried fruit: Raisins, cranberries, or chopped dried berries.
- Chocolate: Dark or semisweet chocolate chips for a sweeter option.
- Protein powder: Replace up to 30 g (about 1/3 cup) of oats with protein powder to boost protein content.
How to make 3-ingredient pumpkin cookies
Make the dough. In a large bowl combine pumpkin purée, maple syrup and oats. Stir with a spatula or fork until a sticky dough forms. If the mixture is too wet, add a little more oats; if too dry, add a touch more purée. Taste and add more maple syrup if you prefer a sweeter cookie.
Shape and bake. Preheat the oven to 180°C (360°F) and line a baking sheet with parchment paper. Scoop 8–10 portions of dough onto the sheet and flatten each into a cookie. Bake for 8–10 minutes, then remove and let cool slightly on a rack before serving.
Storage information
Let cookies cool completely, then store in an airtight container at room temperature for up to 3 days. To prevent drying out, keep them sealed or refrigerate. For longer storage, freeze in zipper bags for up to 3 months and thaw when ready to eat.
Can I add protein powder to oat cookies?
Yes. Replace up to 30 g (about 1/3 cup) of oats with your preferred protein powder. Use vegan protein or casein for a softer texture; whey can dry out when baked at higher temperatures.
FAQ – Frequently asked questions
No. This recipe requires a liquid sweetener like maple syrup, honey, agave, or date syrup. Granulated sugars won’t provide the moisture needed for the dough.
They can be, if you use certified gluten-free oats. Regular oats may contain traces of gluten from processing.
Microwaving is not recommended; the cookies bake best in an oven for the proper texture.
One cookie is approximately 79 calories. This is an estimate and will vary by exact ingredients and cookie size.
More easy, healthy desserts
- 2 ingredient banana oat cookies
- 3 ingredient baked oatmeal
- No-bake chocolate oatmeal cookies
- Tortilla cinnamon rolls
- 3 ingredient banana cookie dough
- No-bake keto cookies
3 Ingredient Pumpkin Cookies
Ingredients
- 120 grams (½ cup) pumpkin purée
- 100 grams (1 cup) rolled oats (or quick oats)
- 4 tbsp maple syrup (or honey)
Optional Ingredients
- ⅓ tsp ground cinnamon
- ½ tsp vanilla extract
Instructions
- Preheat oven to 180°C (360°F) and line a baking sheet with parchment paper.
- In a large bowl, combine pumpkin purée, maple syrup and oats. Stir until a sticky dough forms. Adjust with more oats if too wet or more purée if too dry. Add extra maple syrup if desired.
- Scoop 8–10 portions onto the lined baking tray and flatten each into a cookie.
- Bake for 8–10 minutes. Let cool before serving.
Nutrition
Calories: 79.5 kcal | Carbohydrates: 16.4 g | Protein: 1.8 g | Fat: 0.9 g | Fiber: 1.7 g (approximate values)