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 lattes to doughnuts to muffins. But how about bringing the ubiquitous taste of autumn to our morning routine without adding all of the fat? Here is a 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's loaded with sugar, this may also be a great way to get them to eat a bowl that's good for them while being satisfying and delicious. 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 canned pumpkin puree
  • 1/4 teaspoon pumpkin pie spice
  • 1/8 teaspoon cinnamon
  • 1 tablespoon raisins
  • Brown sugar (to taste)

Steps to Make It

Note: there are two great methods you can use to create this delicious chicken stew: using the microwave or the stovetop.

Using the Microwave

  1. Gather the ingredients.

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

  3. Microwave on high for 2 to 3 minutes.

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

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

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

Using the Stovetop

  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.