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
Ingredients
- 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
Preparation
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.
