Low-Fat Pumpkin Oatmeal

A bowl of pumpkin spice oatmeal
Vanessa Porter/flickr/CC By 2.0
  • Total: 9 mins
  • Prep: 3 mins
  • Cook: 6 mins
  • Yield: Serves 4
Nutritional Guidelines (per serving)
109 Calories
1g Fat
20g Carbs
4g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: Serves 4
Amount per serving
Calories 109
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 69mg 3%
Total Carbohydrate 20g 7%
Dietary Fiber 3g 9%
Protein 4g
Calcium 159mg 12%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Once fall rolls around, we begin to see pumpkin flavor in almost everything, especially breakfast foods--from pumpkin-spiced latte to pumpkin donuts, to spiced pumpkin muffins. But how about bringing the ubiquitous taste of autumn to our morning routine without adding all of the fat? Here is hearty but healthy oatmeal with a fall flavor that sticks to your ribs. And if the only way your kids will eat oatmeal is when it is loaded with sugar, this may also be a great way to get them to eat oatmeal that is good for them while being satisfying and delicious. And with the seasonal pumpkin twist, they will think of it as a treat.

We all know around Thanksgiving time how we only use half of the ingredients we bought to make traditional dishes such as pumpkin pie. This recipe is ideal for using up those leftover ingredients as it includes canned pumpkin and pumpkin pie spice.


  • 2 cups quick or old-fashioned oats
  • 3 cups fat-free milk
  • 1/2 cup pumpkin puree (canned pumpkin)
  • 1/4 tsp pumpkin pie spice
  • 1/8 tsp cinnamon
  • 1 Tbsp raisins
  • Brown sugar to taste

Steps to Make It


  1. Place oatmeal in a large microwave-safe bowl and stir in milk.

  2. Microwave on high for 2 to 3 minutes.

  3. Remove from microwave and stir in pumpkin puree, pumpkin pie spice, and cinnamon.

  4. Heat for 40 to 60 seconds, or until heated through.

  5. Stir in raisins. Sweeten with brown sugar if necessary and enjoy.


  1. Bring milk to a boil over medium-high heat in a medium saucepan, observing to make sure it doesn't boil over.

  2. Stir in oats, lower the heat to medium and cook for about 5 minutes.

  3. Add pumpkin puree and spices and stir until heated through.

  4. Taste to see if brown sugar is necessary. Stir in raisins just before serving.