High Protein Pumpkin Oatmeal

This is a pumpkin pie spiced oatmeal made with rolled oats, almond milk, canned pumpkin and protein powder, cooked in one saucepan. The pumpkin and protein powder go in once the oats have simmered for about 5 minutes. It takes 15 minutes and makes 2 bowls, each with 20 grams of protein.

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Maple syrup and chopped nuts are optional, so you can keep it plain or sweeten it and add crunch.

What Is in the Bowl

Amounts are in the recipe card at the bottom. A short note on each ingredient:

• Rolled oats (1 cup): the base. They soak up the almond milk and turn creamy as they cook.
• Unsweetened almond milk (1 cup): a dairy-free liquid that adds a faint nuttiness.
• Canned pumpkin puree (1/2 cup): adds natural sweetness and creaminess, and it pairs with the spices.
• Protein powder (1/4 cup): what raises the protein in the bowl. A flavored powder is an easy way to change the taste.
• Pumpkin pie spice (1 teaspoon): a blend that includes cinnamon and nutmeg. It carries the fall flavor.
• Vanilla extract (1/2 teaspoon): rounds out the other flavors without taking over.
• Maple syrup (1 tablespoon, optional): sweetens the oatmeal. Use less, or none, if you prefer.
• Chopped nuts or seeds (1/4 cup, optional): for crunch on top.

How It Cooks

Put the oats and almond milk in a medium saucepan and bring them to a boil. Lower the heat and simmer for about 5 minutes, stirring from time to time. Stir in the pumpkin, protein powder, pumpkin pie spice and vanilla and cook for another 2-3 minutes, until everything is warm. Add the maple syrup and nuts or seeds at the end if you are using them.

The time breaks down to 5 minutes of prep and 10 minutes of cooking, 15 minutes in all. If you measure the ingredients the night before, the morning goes faster.

Getting the Texture You Want

• Creamier: soak the oats in the almond milk overnight. They cook faster and come out smoother.
• Thicker: use a little less almond milk.
• More spice: adjust the pumpkin pie spice to taste, or add a touch of ginger or a dash of cayenne pepper.

Variations

• Fruit: sliced bananas, diced apples or berries add sweetness and color.
• Protein: a flavored protein powder, or Greek yogurt, changes the taste and texture while keeping the protein high.
• Spices: a pinch of nutmeg or ginger, or a dash of cocoa powder for a chocolate version.

Toppings and Sides

A sprinkle of cinnamon or a spoonful of Greek yogurt on top adds creaminess. Bananas, berries or chopped apples give a fresh contrast to the warm oatmeal, and chopped nuts or seeds add crunch. On the side, coffee works well, and so does a smoothie made with spinach, banana and almond milk.

Making It Ahead

Make a larger batch and store single servings in the refrigerator in airtight containers. Reheat a bowl in the microwave and add your toppings.

Nutrition per Serving

One bowl has about 320 calories, 10 grams of fat (1 gram saturated), 45 grams of carbohydrates, 8 grams of fiber, 8 grams of sugar, 20 grams of protein and 180 milligrams of sodium.

FAQ

Can I make it in advance?

Yes. Store it in the refrigerator, then reheat it in the microwave and add toppings.

Can I change how sweet it is?

Yes. The maple syrup controls the sweetness. Use less for a milder bowl, or top it with fresh fruit for natural sweetness instead.

Is it good for meal prep?

Yes. Portion a larger batch into airtight containers and keep them for the week.

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Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us