Pumpkin Pie Oatmeal

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Recipe from Gourmet Nutrition: The Cookbook for the Fit Food Lover

Prep time – 5 min | Cook time – 10 min | Total time – 15 min

1 large or 2 small servings


  • 1/2 cup low-fat milk

  • 3/4 cup water

  • 1/2 cup old fashioned large flake oats

  • 1 pinch cinnamon

  • 1 pinch nutmeg

  • 1/4 cup canned pumpkin

  • 1/4 cup sliced almonds

  • Splenda, to taste

  • 1/4 water

  • 1 scoop vanilla whey protein (equal to 25 g protein)


In a small pot bring milk and water to a boil over medium heat. Add the oats, cinnamon and nutmeg. Reduce heat to medium-low and simmer until liquid is absorbed (approximately 7-10 minutes), stirring occasionally. Once liquid is absorbed, stir in pumpkin, almonds and Splenda and set aside. Combine 1/4 cup of water with whey protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, mix powder with water in blender or food processor and blend until protein is dissolved. Pour protein mixture over oatmeal and serve.


If you like your oatmeal softer, add 2-4 tablespoons of extra water to the pot before adding oats. If you are lactose intolerant or wish to avoid dairy, replace the 1/2 cup milk with 1/2 cup of water and 1/2 scoop of protein powder. Alternatively, you can substitute with non-cow’s milk dairy (e.g. goat’s milk, yogurt). For a creamier mixture, instead of mixing whey protein with 1/4 cup of water, combine protein with 1/4 cup of yogurt and pour over oatmeal. For a fall treat, you can also substitute almonds with roasted pumpkin seeds. If you’d like to avoid Splenda, you can replace with a small amount of stevia.


Calories – 575/287.5 | Fat (g) – 22.7/11.4 | Carbohydrates (g) – 50.5/25.3 | Protein (g) – 42/21

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