Breakfast of Champions

Fall is finally upon us! This is a great time of the year to enjoy the harvest of apples, squash and pumpkins. My friend, and self-described foodie, Pam, shared this delicious pumpkin-oatmeal recipe to pass along. The pumpkin contains lots of vitamin A to help you see fall colors, fiber to assist with weight loss, beta carotene, which is a cancer fighting anti-oxidant and lots of vitamin C to support the immune system. The vitamin E and magnesium found in the pecans can help reduce inflammation and aging of cells. So bundle up this fall and enjoy this warm start to your healthy day!

Pumpkin Baked Oatmeal with Maple and Pecans


  • ½ cup pecans, chopped, plus additional for garnish, if desired

  • 1 cup pumpkin puree, not filling

  • ¾ -1 cup unsweetened almond milk, 2% milk, or coconut milk at room temperature

  • 2 eggs, at room temperature, beaten

  • ¼ cup coconut oil, melted and slightly cooled

  • ¼ cup pure maple syrup

  • 1 teaspoon pure vanilla extract

  • 2 cups organic, rolled oats

  • 1 ½ teaspoon cinnamon

  • ½ teaspoon nutmeg

  • ½ teaspoon ginger

  • ¼ teaspoon allspice

  • 1/8 teaspoon salt


  • Pre-heat oven to 350 degrees F. Lightly grease or spray with nonstick cooking spray an 8-inch square baking dish. Try coconut oil spray.

  • Spread chopped pecans on an ungreased baking sheet and toast for 4 to 6 minutes or until fragrant and light golden brown. Cool on baking sheet (or chop raw and add).

  • In a large bowl, mix together pumpkin, milk, eggs, coconut oil, maple syrup, and vanilla and spices; beat or hand whip, until mixture is well-combined. Add oatmeal and stir until combined.

  • Spread oatmeal into prepared baking dish and bake for 20 to 25 minutes or until set and light golden brown on top. Allow to cool in the baking dish for at least 5 minutes before slicing.

Serve warm with optional garnishes; warm milk drizzled over the top, additional toasted pecans, maple syrup, or fresh fruit.

Serving Data

Serves: 6, Per Serving – Calories: 428; Carbohydrates: 40; Protein: 7g; Fat: 23g; Sodium: 99g; Fiber: 6g

Recipe Source

Five Heart Home