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Quick and Hearty Pumpkin Oatmeal

| Date Posted: 12/4/2014


Perfect recipe for your leftover pumpkin!

This pumpkin oatmeal breakfast is high in protein, with around 13 grams that will keep you full on those chilly mornings.

While most high-protein breakfasts, like bacon, eggs, and sausage, are high in saturated fat, cholesterol, and salt, this breakfast gets its protein from healthier sources like low-fat dairy, nuts and seeds. The 7 grams of fat comes from pecans and pumpkin seeds, which are a mixture of poly and monounsaturated fats. These fats have been shown to reduce cholesterol levels when replacing saturated fat in the diet. 

Pumpkin seeds are also rich in magnesium, which is required for countless reactions in the body including those involved in regulation of blood flow. Pumpkin puree is a concentrated source of beta carotene, which is converted to vitamin A and can help promote eye health.

Quick and Hearty Pumpkin Oatmeal

Makes 1 serving

½ cup dry old fashioned oats

¼ cup skim milk

2 tablespoons canned pumpkin puree

1 tablespoon chopped pecans (or other nuts)

1 dash each of cinnamon, nutmeg, cloves, and ginger

3 oz. plain Greek yogurt

1 tablespoon pumpkin seeds

1 teaspoon maple syrup or brown sugar


  • Pour oats into bowl and add milk, pumpkin, nuts, and spices.  Microwave one minute.  (Add more time and/or liquid if needed to achieve desired consistency).
  • Stir oatmeal. 
  • Top with Greek yogurt.
  • Sprinkle with pumpkin seeds and drizzle maple syrup on top.  Serve immediately.


Per serving: 226 calories, 13 g protein, 7 g fat, 56 g carbohydrate, 8 g fiber

Note: Freeze leftover pumpkin in ice cube trays, then transfer to a bag or container and store in the freezer.  Use 1-2 blocks for each bowl of oatmeal.

Recipe courtesy of Emily Colthart, R.D., CDE, registered dietitian with the FirstHealth Diabetes and Nutrition Education Center.

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