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It’s officially fall, my favorite season. Although here in Puerto Rico we don’t have a “picturesque” fall with the leaves changing color and everything, I like to imagine I’m living it. So, to celebrate the season that I love so much, I decided to create a pumpkin pie oatmeal recipe for these mornings that are finally cooling down a bit here (though it’s still in the high 80s during the day). For me, there’s no food more “fall-ish” than pumpkin pie. Plus, the nutritious combination of oatmeal and pumpkin helps to start your day in a healthy way.
Nutritional benefits of this pumpkin pie oatmeal recipe
Oatmeal is a cereal that is a very good source of fiber. Half a cup of uncooked oats has 4 grams of total fiber and 2 grams of soluble fiber.
Soluble fiber is one type of fiber that has a “gel-like” consistency when in contact with water. This “gel” helps to trap cholesterol in the intestine, prevents it from being absorbed, and eliminates it from the body. That’s why oatmeal is recommended in diets for lowering blood cholesterol levels: because of its soluble fiber content.
This type of fiber also “sticks” to sugar, causing it to be digested more slowly. Therefore, it helps control blood glucose levels. People with diabetes can benefit from including more oatmeal (and soluble fiber) in their diets.
Insoluble fiber is the type of fiber that has a more “wood-like” consistency. It does not dissolve in water and can’t be absorbed in the body. But it does have the benefit of helping bulk up waste in the digestive tract, therefore helping to prevent constipation and hemorrhoids.
Oatmeal is also fortified with iron, and one cooked cup contains 77% of the Daily Values for iron. Since iron is better absorbed with vitamin C present, a breakfast that includes oatmeal and orange juice is a good option in order to optimize the absorption of this mineral.
Pumpkin’s nutritional profile
It’s pumpkin season, so take advantage of all the nutrients that this powerful vegetable brings you. Plus, the Dietary Guidelines for Americans 2020-2025 do recommend including “a variety of vegetables from all of the five vegetable subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other”. This is a great way to include those orange veggies in. A cup of cooked pumpkin (which is equivalent to a serving of vegetables) is:
- High in beta-carotene, a precursor to vitamin A, which is a very potent antioxidant.
- A source of vitamin C and E, which are also powerful antioxidants.
- A good source of fiber.
- Rich in potassium, which helps manage blood pressure and promotes heart health.
- Riboflavin, copper, manganese, thiamine, vitamin B6, iron, magnesium, folic acid and niacin.
Tips for preparing this pumpkin pie oatmeal recipe
Like all the recipes that I include on my site, this pumpkin pie spice oatmeal recipe is very simple to prepare, plus the ingredients are budget-friendly and easy to find.
For this pumpkin pie oatmeal recipe, I used old-fashioned oats, because it’s the type that I like the most. I just love the texture of the whole oat! But, you can use the one you like best, from instant to gluten-free (if you don’t tolerate it). I just mainly recommend that they not be the flavored kind, because of the added sugars it has.
You can use any type of milk you prefer, too. I used 1% fat cow’s milk for this recipe, but you can use lactose-free or plant-based milk.
To give it a more autumnal touch, I used brown sugar to sweeten it. But you can also use your sweetener of choice. If you have diabetes, I do recommend a small amount of non-nutritive sweeteners, such as stevia or Splenda.
Finally, make sure that you’re using pumpkin puree, not pumpkin pie filling since it’s high in added sugars.
And if you love pumpkin or anything in the pumpkin family, here are some additional recipes you might like:
- Decadent Homemade Pumpkin Spice Hot Chocolate
- Vegan Acorn Squash Stuffed with Wild Rice
- Vegan Butternut Squash with Classic Stuffing
Pumpkin Pie Oatmeal Recipe
- 1 cup milk of choice (cow's milk or plant based milk)
- ½ cup uncooked oats of choice (old fashioned, instant*, gluten free)
- ¼ cup canned pumpkin puree
- 1 tsp brown sugar, or sweetener of choice
- 1 pinch salt optional
- ⅛ tsp pumpkin pie spice**
- ¼ tsp vanilla extract
- Combine the milk, sugar, salt and pumpkin pie spice in a small saucepan and simmer at medium heat.
- Add the pumpkin puree and mix well.
- Add the oats and cook for about 5 minutes*, stirring occasionally.
- Remove from heat, add vanilla extract, and serve with chopped pecans or cinnamon sticks.
I hope you enjoy this pumpkin pie oatmeal recipe. I had a bowl this morning and it transported me back to my childhood and adolescent years when I lived in the United States. I was always excited to see the trees changing color, and feeling the weather becoming cooler. And for the opportunity to wear cute sweaters, of course!
If you try out this recipe, talk to me in the comments section about how it went. And if you’re like me, who loves that “back to school/ smell of sharpened pencils” feeling of fall, tell me what you like most about this season! As a tropical island dweller, I live vicariously through those fortunate enough to experience a “proper” autumn!
Hi! I’m Melissa, Registered Dietitian and mother of two dragons. When I’m not talking nutrition you can find me rolling around the floor with my kids, sewing, crafting, cooking or missing the 90s (seriously, music just isn’t the same). Read More…