Autumn Oatmeal with Apple Cinnamon Hemp Seeds

BY : PUBLISHED : September 25th, 2013 UPDATED: August 18th, 2021

Super easy morning meal to welcome autumn and all of the warm breakfasts it brings. Get creative with this one once you get the basics down. Try substituting pears for apples, chopped dates for the maple syrup, nutmeg for the cinnamon, and add some pecans or walnut for crunch. The hemp seeds are FULL of protein (36% protein), essential fatty acids, and  vitamins and minerals, plus they taste great on pretty much everything. If you can’t find them at the store, try substituting ground flax seeds instead-or leave both out entirely. Delicious either way.


Autumn Oatmeal with Apple Cinnamon Hemp Seeds

Renee Press
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Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast
Servings 1


  • 1 cup rolled oats (or instant oatmeal)
  • 1 cup water (or non-dairy milk)
  • 1 apple, cored and cubed
  • 1 tsp cinnamon
  • 1-2 Tbsp maple syrup
  • 1/4 tsp salt
  • 1-2 Tbsp hemp seeds, or flax meal (optional)
  • 1 tsp olive oil


  • In a small pot, heat olive oil on medium heat, add apple cubes and cinnamon. Saute for 2-3 minutes until apple starts to soften and turns golden brown.
  • Add oats and water and stir. Let cook as directed on package, usually 2-3 minutes until water is absorbed.
  • Add salt, hemp seeds, and maple syrup and stir to combine. Sprinkle top with additional cinnamon if you like and serve immediately.
Keyword apple, autumn, breakfast, budget, cinnamon, easy, fall, fun, gluten free, healthy, hemp seeds, ideas, maple syrup, morning, oatmeal, plant-based, simple, tasty, vegan, warming
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About Renee Press

Renee Press is the founder of Fire and Earth Kitchen in Seattle WA. which offers cooking classes, food coaching, and chef services. She's on a mission to make vegan, gluten-free cooking easy, accessible, and delicious for everyone.

View all posts by Renee Press