Recipe: Pumpkin chia oatmeal is simple, low-fat breakfast option

Have leftover pumpkin from your holiday celebration? Rather than letting it go to waste, consider this pumpkin chia oatmeal recipe from Jennifer Cleveland, a registered dietitian with Baylor College of Medicine.

This fiber-rich oatmeal contains 209 calories per serving, and takes less than 20 minutes to prepare.

“Oats are notable for their richness in beta-glucan, a specific soluble fiber that may help reduce serum cholesterol levels. Chia seeds are also a source of fiber, omega-3 fatty acids, protein, and various minerals,” Cleveland said.


Cleveland also notes that pumpkin is a great source of vitamins A, C, K and potassium. See recipe details below and nutritional information.

Pumpkin Chia Oatmeal


  • 1 cup milk
  • 1 ½ cups water
  • 1 ½ cups traditional rolled oats
  • 1 cup canned pumpkin puree
  • 1/8 tsp. salt
  • 1 tsp. pumpkin pie spice mix
  • 2 tbsps. chia seeds


Yield:  Three cups (4 ¾ cup servings, or 6 ½ cup servings)

  • Combine all ingredients into a medium saucepan and stir to combine. Bring to a low boil, and then reduce to a simmer. Cook for 15 minutes, stirring occasionally.
  • Refrigerate leftover portions and consume within four days.
  • When reheating, add a few tablespoons of water to re-hydrate, as liquid will be absorbed by the oats and chia during storage.
Recipe notes and milk alternatives
  • Cleveland suggests pairing the oatmeal with an additional protein for a balanced breakfast (Examples: Two eggs, two or three links of chicken breakfast sausage or a serving of cheese or milk.)
  • Milk: Choose 2%, 1%, or skim milk if you prefer these varieties or would like to reduce calories and fat.
  • If you prefer or require plant-based milk, soy and oat milks most closely resemble the nutrient content of dairy milk.
  • Almond and other nut-based milks typically do not have the protein and other nutrient benefits associated with dairy milk. Look for milk alternatives that are fortified with calcium and vitamin D.
Additional Resources

Try these pumpkin-based treats.

See more dietitian-approved recipes.

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