Yup- I’m one of those pumpkin spice loving people- however, I’ll be the first to admit that the pumpkin craze does get a little carried away. Many of the pumpkin options also happen to be loaded with sugar. To get my pumpkin fix in a healthy way, I created this delicious (and very nutritious) baked oatmeal recipe. Not an oatmeal person? I urge you to give this recipe a try. I really do not like oatmeal. As an RD, this has been a challenge, because I know that oatmeal is one of the best things you could eat in the morning. I’ve tried them prepared in every way- steel cut, quick, overnight, with sugar, syrup, berries, nuts- you name it. Never have I been able to finish a bowl, until this week. I tried baked oatmeal for the first time, and loved it. The texture is completely different and it is the perfect portable breakfast. Doug’s been living on it during his ICU rotation. Happy Fall!
Oats are nutritional powerhouses for their soluble fiber content. Soluble fiber can help lower cholesterol levels, and is slowly digested. This slow digestion will help keep you feeling full, and can help to stabilize blood sugar levels. Combined with a healthy boost of beta carotene (vitamin A) from the pumpkin and heart healthy fat from the nuts, this breakfast is a great way to start your day!
- 2 cups old-fashioned oats (not steel cut or quick)
- 1 tsp. pumpkin pie spice*
- 1 tsp. baking powder
- 1 tsp. cinnamon
- ¼ tsp. salt
- ¾ cup toasted, chopped pecans
- 1½ cups milk (substitute a dairy free option if you prefer)
- 1 1/4 cup pumpkin purée (not pumpkin pie filling)
- 1/3 cup pure maple syrup
- 3 Tbsp. melted butter
- 1 egg
- 2 tsp. pure vanilla extract
*If you don’t have pumpkin pie spice, replace with ¼ tsp. ginger, ¼ tsp. nutmeg, ¼ tsp. allspice, ¼ tsp. cinnamon.
1. Preheat the oven to 375°F. Lightly grease an 8 x 8 baking dish.
2. In a medium sized mixing bowl, stir together oats, baking powder, spices, salt and half the pecans.
3. In another mixing bowl, whisk together milk, pumpkin puree, half the butter, egg and vanilla.
4. Add the wet ingredients to the dry, stirring to mix. Pour into the prepared baking pan.
5. Sprinkle oats with remaining pecans.
6. Bake oats for 30-35 minutes, or until center is set and top is starting to brown.
7. Drizzle remaining butter over baked oats. Serve with a light drizzle of maple syrup if desired.