Try This Weekday Breakfast Pumpkin Spiced Oatmeal

This recipe is a treat, but not because it's bad for and you'll have to watch how much and how often you eat it. Instead, it's a treat because it's so tasty, so quick, so easy to make and so healthy.

The American Heart Association recommends adults consume at least 25 grams of fiber each day, which very few of us do. You can increase your fiber intake by choosing foods such as fresh fruits, vegetables and whole grains … including oats. Oatmeal is a great source of soluble fiber (this recipe provides at least 6 grams of fiber) and can help to lower your LDL cholesterol and decrease your risk of heart disease. Of course, this would need to be in conjunction with additional changes to create a healthful, varied and balanced diet. You can't just eat oatmeal and expect numbers to lower when you haven't changed your weight or other areas of your diet and lifestyle)

Pumpkin Spice Oatmeal

Recipe by Rebecca Miller, MPH, RDN, LDN


  • ¼ cup dry old fashioned oats
  • ½ cup water
  • 2 tablespoons to ¼ cup pumpkin puree
  • ½ to 1 packet sugar or sweetener of choice (or 1 to 2 teaspoons sugar or sweetener)
  • ⅛ teaspoon cinnamon


  1. Mix old fashioned oats and water in a bowl. Microwave for 90 seconds.
  2. Add pumpkin, stir and microwave for an additional 30 seconds.
  3. Sprinkle in cinnamon and sugar or sweetener. Stir to combine. Serves 1.

Cooking Notes

  • Make this recipe your own with different liquids and toppings. For instance, instead of water, mix the oats with coconut water, low-fat milk or unsweetened almond milk. Or, use additional toppings such as nuts, nut butter or sliced fruit.
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Rebecca Miller
Rebecca Miller, MPH, RDN, LDN, is a New Orleans-based registered dietitian nutritionist. She is a contributing author at Louisiana's Health and Fitness Magazine and writes a blog, Twisted Nutrition. Follow her on Facebook, Instagram and Pinterest.