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Healthy Recipe: Pumpkin Oatmeal

Amanda Peterson, RDN, LD | Molly Mills, RDN, LD
October 18, 2019
bowl of pumpkin pie spice oatmeal

by Charlotte Griffith, MUSC Dietetic Intern

Spice up your Fall mornings with a warm bowl of pumpkin pie spice oatmeal.  Oatmeal is a great high fiber breakfast choice, but most instant oatmeal packets on the market are high in sugar and low in fiber leaving you feeling hungry after a short period of time with a sugar crash before your day even starts. Fiber rich foods, on the other hand, take longer to digest which will help keep you feeling fuller for longer. This recipe will be sure to fix your pumpkin spice cravings this Fall, while giving you a punch of fiber so you can Eat This, Not That!

Eat This:

Homemade Pumpkin Pie Oatmeal (see recipe below)

Nutrition Facts
  • Calories:  175
  • Fiber: 6g
  • Added Sugar: 3.4g

Not That:

Quaker Instant Oatmeal- Pumpkin Spice

Nutrition Facts
  • Calories:  160
  • Fiber: 3g
  • Added Sugar: 11g

Homemade Pumpkin Pie Oatmeal Ingredients

  • 1/2 cup Old Fashioned Rolled Oats
  • 3/4-1 cup water
  • 1/4 cup 100% Pure Pumpkin Puree (canned)
  • 1 tsp Pumpkin Pie spice
  • 2 packets Truvia Natural Sweetener
  • 1/4 tsp vanilla extract (if desired)


Put dry oatmeal and water into a bowl (use less if you like it thicker, use more if you like it thinner). Microwave on high for 2 minutes. Stir in truvia natural sweetener, pumpkin puree, pumpkin pie spice, and vanilla extract (as desired) and enjoy!

PRO TIP: Top with a dollop of Greek yogurt for some added protein

Charlotte is a Dietetic Intern with her Bachelors in Dietetics and Masters in Nutrition Science and Policy.  She conducted research methods for weight loss while working towards her Master’s Degree and is excited to continue working in this field as an intern at MUSC! 

About the Author

Amanda Peterson, RDN, LD | Molly Mills, RDN, LD
Amanda and Molly are the MUSC Metabolic & Bariatric Surgery Program Registered Dietitians. With 15+ years of experience combined, they facilitate behavior change through nutrition counseling for weight loss and maintenance with children through adults.
Metabolic & Bariatric Surgery

Keywords: Weight Management, Wellness, Self-Care, Nutrition, Meal Plan, Healthy Recipes, Healthy Eating, Diet