Slow Cooked Oats with Roasted Pumpkin and Toasted Pumpkin Seeds

Slow cooked oats! Slow cooked oats with roasted pumpkin!!! I know, I know, it’s only September and yes, I suppose it’s a bit early to be publishing recipes highlighting pumpkin. To be honest though, I feel like I’m the one behind here considering Starbucks is already selling their Pumpkin Spice Lattes and the grocery has filled the “holiday aisle” with Halloween candy.

It seems like I’m not the only one ready for some Fall flavors. Plus, I love pumpkin! It’s such a versatile ingredient that can be used in both savory and sweet dishes. Pumpkin is loaded with beta carotene, a powerful antioxidant that may protect against some cancers and diseases as well as promote eye health. Plus pumpkin is low in calories, a pretty good source of fiber and loaded with potassium! Oh, and don’t forget those pumpkin seeds! They are little nutrition powerhouses too, packed with healthy fats, fiber and magnesium.

Looking for a new way to enjoy your morning bowl of oatmeal? Try my pumpkin version and say hello to Fall!

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Slow Cooked Oats with Roasted Pumpkin and Toasted Pumpkin Seeds

  • Author: Sara Haas


A delicious way to enjoy fall flavors in the morning! Or anytime!


  • 1 ½ cups skim milk
  • 1 ½ cups almond milk
  • 1/8 teaspoon nutmeg
  • ½ teaspoon ground cinnamon, divided
  • 1 cup Steel Cut Oats
  • 1 cup pumpkin, peeled, seeded and diced small
  • 1 tablespoons olive oil
  • 1/8 teaspoon Kosher salt
  • 1 tablespoon brown sugar
  • ¼ cup pumpkin seeds


  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Combine the milks with the nutmeg and half of the cinnamon in a saucepot and bring to a simmer. Stir in the oats and continue to simmer for 25- 30 minutes, stirring occasionally.
  3. Meanwhile, toss the pumpkin with the olive oil and half of the brown sugar. Place on a cookie sheet coated in non-stick spray and bake in the oven for 20-30 minutes or until golden, stirring halfway through cooking time.
  4. Toss the pumpkin seeds with the remaining cinnamon and a pinch of salt if desired and spread out in a single layer on a separate cookie sheet coated with non-stick spray. Bake until golden and crispy, about 7-8 minutes.
  5. To serve: Stir the salt and the remaining brown sugar into the oat mixture. Fold in the roasted pumpkin and portion into serving bowls. Garnish with toasted pumpkin seeds and serve.


  • Serving Size: 4
  • Calories: 277
  • Sugar: 10
  • Sodium: 118
  • Fat: 8
  • Saturated Fat: 1
  • Unsaturated Fat: 5
  • Trans Fat: 0
  • Carbohydrates: 41
  • Protein: 11
  • Cholesterol: 2