Autumn Oatmeal with Apple Cinnamon Hemp Seeds

  • Servings : 1
  • Prep Time : 5m
  • Cook Time : 5m
  • Ready In : 10m

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.


  • 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


Step 1

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.

Step 2

Add oats and water and stir. Let cook as directed on package, usually 2-3 minutes until water is absorbed.

Step 3

Add salt, hemp seeds, and maple syrup and stir to combine. Sprinkle top with additional cinnamon if you like and serve immediately.

Step 4

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.

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