Nourish Family Nutrition & Therapy


Breakfast Ideas for Fall

Guest post by intern Ashley Fitzgerald

Fall is here and you may be seeing many Fall foods and flavors around. Apples and pears are in season, caramel apples and apple cider are popular items, apple cinnamon is a popular flavor, and pumpkin spice everything! Breakfast is a great time to incorporate these fun Fall flavors into quick meals that you can grab-and-go on busy days as you head to work or school. Here are four vegan breakfast ideas for you to try this season.

Pumpkin Spice Overnight Oats

Overnight oats are a perfect breakfast for busy mornings because they are made the night before and ready to eat in the morning. Oats are full of soluble fiber, which helps lower blood sugar and cholesterol levels. Pumpkin is high in antioxidants, iron, potassium, folate, and vitamins A, C, and E. With all these nutrients, including pumpkin in your diet is great for your eyes and skin, it can improve your heart health, and lower your risk for some cancers. Here’s the recipe:


  • ½ cup rolled oats
  • ½ cup milk
  • ½ tbsp chia seeds
  • Pinch of salt
  • ¼ cup pumpkin
  • 1 tbsp cashew butter (or any nut butter will work)
  • ½ tsp pumpkin pie spice
  • 2 tsp maple syrup


1.Combine all ingredients in a sealed container (like a mason jar).

2. Place in refrigerator overnight.

3. Enjoy in the morning cold or reheated for 1-2 minutes in a microwave if you prefer warm oats.

You can also try other fun Fall flavors for your overnight oats. Just make the oats above with only the first 4 ingredients. Then instead of the remaining pumpkin-flavored ingredients, add in different flavors like apple and cinnamon, pears and walnuts, apple and cranberry, or maple syrup and sweet potato. Get creative and have fun discovering some fun, yummy flavors!

Apple Pie Smoothie

Even though Fall is here, we still do have some warmer days and smoothies are incredibly easy to make the night before for a breakfast that is ready-to-go in the morning, and they are easy to travel with. Apples are high in antioxidants, vitamin C, fiber, and prebiotics. They also have many health benefits, including helping to lower risk of heart disease, diabetes, and cancer. They may have protective effects against obesity and may promote bone health. Here’s the recipe:


  • · 1 cup unsweetened almond milk
  • · 1 apple
  • 1/4 cup oats
  • · 1 tbsp peanut butter
  • · 1 tbsp hemp seeds
  • · 1/2 tbsp maple syrup
  • · 1/2 tsp cinnamon
  • · Pinch of nutmeg
  • · Ice

Directions: Combine everything in a blender, and blend until combined.

Pumpkin Chocolate Chip Muffins

Muffins are great for more than just snacks. They are another easy breakfast to grab as you head out the door – just pair with a piece of fruit. Muffins are great to prepare ahead of time as they can be stored in the fridge or freezer, and you get more than one serving so you can have breakfast for the week. Here’s the recipe:


  • · 2 cups oats, blended into flour
  • · 2 tbsp ground flax
  • · ½ tsp baking powder
  • · ½ tsp baking soda
  • · 1 tbsp pumpkin pie spice
  • · ¼ tsp salt
  • · 1 15 oz. can pumpkin puree
  • · ¼ cup maple syrup
  • · ¼ cup unsweetened almond milk
  • · 2 tbsp coconut oil, melted
  • · 1 tsp vanilla extract
  • · ¼ to ½ cup chocolate chips


1. Preheat oven to 375°F.

2. In a large bowl, whisk together the oat flour, ground flax, baking powder, baking soda, pumpkin pie spice, and salt. Set this bowl aside.

3. In a separate bowl, whisk together the pumpkin puree, maple syrup, vanilla, and coconut oil until well combined.

4. Pour the wet mixture over the dry ingredients, and stir until just combined; don’t overmix. Batter will be thick.

5. Fold in the chocolate chips.

6. Use a silicone muffin pan or spray a non-stick 12-cup regular muffin pan with cooking spray. Spoon batter into the muffin cups so they are ¾ full.

7. Bake for 22-26 minutes or until a toothpick comes out clean.

8. Allow muffins to cool in the pan for about 15 minutes before removing and placing on a rack to cool completely.

9. Store muffins in an air-tight container in the fridge.

Cinnamon Apple Pancakes

This is a perfect breakfast to enjoy on weekends when you have more time and freeze them for the week ahead. To make these pancakes Fall flavored, you can stir chopped apples and cinnamon into your batter for Cinnamon Apple Pancakes or just top the pancakes with chopped apples and cinnamon after cooking. Here’s a recipe from Feasting On Fruit.


  • · ½ cup unsweetened applesauce
  • · ½ cup nondairy milk
  • · 1 tbsp lemon juice
  • · 1-2 tbsps maple syrup (optional)
  • · 1 tsp vanilla extract
  • · 1 ¼ cup oat flour
  • · ½ tsp baking powder
  • · ½ tsp baking soda
  • · ¼ tsp salt


1. Whisk together the applesauce, nondairy milk, maple syrup, lemon juice, and vanilla.

2. Add the dry ingredients. Stir to combine (don’t over mix, just until all the lumps are gone).

3. Heat a non-stick skillet over low heat.

4. Scoop about 1/4 cup of batter per pancake into the pre-heated pan.

5. Cook for 4-5 minutes or until the edges are starting to brown. Flip. Cook another 4-5 minutes. Take your time, low and slow is really the secret here.

6. Repeat until all the batter is gone.

7. Add your favorite pancake toppings. For Fall inspired Cinnamon Apple Pancakes, top with chopped apples, maple syrup, and a sprinkle of cinnamon.

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