Healthy Recipe: Pumpkin Steel-Cut Oats


Pumpkin Steel-Cut Oatmeal

Recipe by Jackie Newgent, RDN, CDN | Photo by Erin Kunkel

One whiff of this autumn oatmeal will make you think of fresh-baked pumpkin pie. Luckily, this creamy bowl is loaded with good-for-you ingredients. Your heart will be happy that it’s rich in fiber from oats. Your eyes will be grateful that it’s packed with beta-carotene from pumpkin. Grab a bowl, a spoon, and dig in … especially after a chilly morning workout. Add a sprinkle of nuts or a dollop of yogurt to increase the protein.

If you don’t have pumpkin pie spice, blend your own! For this recipe, you could just as easily use ½ teaspoon ground cinnamon, ½ teaspoon ginger, and a pinch of ground nutmeg.


2 cups (16 fl oz/500 ml) fat-free milk
2 cups (16 fl oz/500 ml) cold water
1 cup (6 oz/185 g) steel-cut oats
1 cup (10 oz/315 g) unsweetened pumpkin puree
1/3 cup (3 oz/90 g) unsweetened applesauce
1½ tablespoons pure maple syrup
1½ teaspoons pure vanilla extract
1 teaspoon pumpkin pie spice (see note)
¼ cup (¾ oz/20 g) toasted coconut chips
¼ cup (1½ oz/45 g) chopped dried plums or tart cherries


In a large saucepan over medium-high heat, bring the milk and water to a boil. Stir in the oats and ¼ teaspoon salt. Bring to a simmer, reduce the heat to maintain, and cook, uncovered and stirring occasionally, until the oats are tender but the mixture is still moist, about 22 minutes.

Stir in the pumpkin, applesauce, maple syrup, vanilla, and pumpkin pie spice. Continue to cook until heated through, about 3 minutes longer.

Spoon the oatmeal into bowls, sprinkle with the coconut chips and dried plums, and serve warm.

Makes 4 servings

Nutrition Facts (per serving)

Calories 305
Protein 11 g
Carbs 56 g
Fiber 7 g
Fat 5 g
Sat fat 2 g
Sugar 23 g
Sodium 317 mg

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