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Pumpkin Spice Oatmeal

Posted by Lesa McPeak | September 5, 2019

Prep time: 5 minutes | Cooking time: 15 minutes | Servings: 4


  • 4 cups 1% milk or water
  • 2 cups old-fashioned oats
  • 1 (16-ounce) can pumpkin puree
  • ¼ cup brown sugar
  • 2 teaspoons pumpkin pie spice
  • ¼ teaspoon salt
  • Optional 1⁄3 cup raisins

Live Well Tips

  • Cooking grains in 1% milk results in a creamy texture and increases the protein and calcium of the dish. Make sure to put the grains in cold milk before starting to heat.
  • Try topping your oatmeal with chopped nuts or lite maple syrup. Add milk if using water to cook oats.


  1. In a 2 quart pan, add cold milk or water, oats, pumpkin, salt, spices, and raisins (if desired).
  2. Bring to a boil over medium high heat; cover, turn heat down to simmer. Cook about 10 minutes. Take off heat and leave in pan for 5 more minutes.
  3. Serve hot. Oatmeal stores well in refrigerator, so it can be made once and eaten as “planned overs” for easy work week breakfasts in 2 minutes!

Fuel Up with Breakfast!

Get your day going with a nutritious breakfast! People who eat breakfast control their weight better, feel better, and eat less later in the day.

Five “Quick Start” Ideas

  • Apples, cheese, and whole grain crackers
  • Peanut butter on whole grain toast with banana slices
  • Scrambled eggs with salsa wrapped in a tortilla
  • Low-fat yogurt over chopped fruit and whole grain ready-to-eat cereal
  • Leftover pizza can be a great breakfast food…just add a glass of milk or 100% juice!

Nutrition Facts

Made with 1% milk
Serving size xx cups: Calories–340; Protein– 15g; Carbohydrate–60g; Total Fat–6g; Saturated Fat–2g; Cholesterol–10mg; Fiber–9g; Sodium–260mg; Vitamin C–2%; Vitamin A–280%; Iron–15%; Calcium–15%