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