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Pumpkin Proats

It's finally Fall! It may not feel like it where I live in Charleston, SC, but the calendar says it is, so I had to share these delectable pumpkin protein oats. This delicious oatmeal packs a lot of both carbs and protein so it would be great for breakfast on a morning where you need lots of energy to power through your busy day. (Isn't that every day?!) As most recipes I post, this can be easily customized to fit your nutrition preferences as well. Don't like nuts or watching your fat intake? Leave them out. Want a bit more protein? Consider swapping the stevia for a scoop of vanilla protein powder. Watching your calories? Consider making this recipe into 2 servings for 2 separate breakfasts. Hope you enjoy!


  • 1/2 c. oats

  • 1/2 c. unsweetened almond milk

  • 1/4 c. water

  • 1/2 c. pumpkin

  • 1/4 tsp. vanilla extract

  • 1/4 tsp. pumpkin pie spice

  • dash of salt

  • 1/3 c. liquid egg whites

  • packet of stevia (or vanilla protein powder)

  • dash of cinnamon

  • 15 pecans, walnuts, or sliced almonds (optional)


  1. In a small pot on the stove, heat the following ingredients over med/high heat: oats, almond milk, 1/4 cup water, pumpkin, vanilla, pumpkin pie spice, and salt. Bring to a boil, then reduce to simmer for about 5-7 minutes, being sure to stir occasionally. (Your mixture should be thick and the oats should plump.) Remove from heat.

  2. Slowly add the liquid egg whites to the oatmeal. Stir to fully incorporate the ingredients.

  3. Let sit for about 2-3 minutes. Be sure your pot is not on the hot burner, as we do not want the egg whites to scramble.

  4. Portion into a bowl and pick your customization: stir in stevia and cinnamon (or protein powder), and top with nuts if using.


(Makes 1 serving. These numbers are for the following customization: added stevia and cinnamon and did not use nuts.)
Per serving: Calories: 267; Fat: 5g, Carbs: 38g, Protein: 15g


If you make a recipe from Fueled and Fit, make sure to post it and tag me so I can see your creation! @fueledandfitwellness on Instagram!
Photo credit given to SELF magazine.