There’s no better way to begin a fall day than with pumpkin and oats in your breakfast! Pumpkins provide a plethora of nutrients, including protein, potassium, and vitamins such as vitamin A and vitamin K. Oats are also nutrient rich, containing fiber, magnesium, vitamin B1 (thiamin) , and more. When you combine these ingredients, they have the makings of a nutritious meal that can help keep you feeling full for longer throughout the day.
The following recipes are two of my favorite recipes containing pumpkin and oats. Try them out and tell me what you think!
Breakfast Pumpkin Baked Oats
2 cups rolled oats (whole, GF, not quick cooking
½ cup chia seeds
½ cup chopped pecans
⅓ cup maple syrup
1 tsp Baking powder
1 ½ tsp cinnamon
½ tsp nutmeg
¼ tsp salt
Milk mixture (wet ingredients)
2 ½ cups coconut or oat milk
⅔ cup water
2 Tbsp. plant based buttery spread or coconut oil
2 tsp vanilla
1 can pumpkin (15 oz)
Optional: Dairy-free chocolate chips or cacao nibs
Preheat the ocean to 375 degrees Fahrenheit.
In one bowl, mix together the dry ingredients until blended together evenly.
In another (separate) bowl, mix together the milk mixture/wet ingredients until they are evenly mixed together.
Grease or line an 8 x 8 inch square pan with cooking spray, plant-based buttery spread, or coconut oil.
Pour half of the wet mixture in the pan. Spread the wet mixture around with a spatula until even, and then pour the dry mixture on top of the wet.
Pour the remaining half of the wet mixture on top. Use a spatula or other utensil to make sure the wet is “stirred” through evenly.
Bake for 35 minutes.
Stir a bit before serving. Enjoy with cream, milk, or maple syrup.
Healthy Flourless Pumpkin Mini Muffins
Adapted from The BakerMama (Healthy Flourless Pumpkin Bread)
2 cups oat, GF
1 can (15 oz) pumpkin
2 Tbsp chia
⅔ cup water
1 tsp baking soda
1 tsp pumpkin pie spice (or cinnamon if you don’t have the spice blend, although you could use my recipe for the Perfect Pumpkin Pie Spice)
½ cup maple syrup
Optional: Dairy free chocolate chips, cacao nibs, raisins, or chopped nuts such as pecans
Preheat the oven to 350 degrees Fahrenheit.
Lightly grease a mini muffin tin, or line with baking parchment.
In a small bowl, soak the chia seeds in the ⅔ cup water for at least 15 minutes to use as an egg replacer.
Add all ingredients to a food processor (or blender).
Pour batter into mini muffin tins by using a tablespoon measuring spoon.
Bake for 30 minutes until the center is baked and the top is slightly browned ( a toothpick should come out clean).
Store in an airtight container in the fridge.
Have you taste tested these recipes?
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Snap-Ed Connection. Pumpkins. USDA. 2020. Accessed at https://snaped.fns.usda.gov/seasonal-produce-guide/pumpkin
Have a Plant. Pumpkin. Produce for Better Health Foundation. 2020. Accessed at https://fruitsandveggies.org/fruits-and-veggies/pumpkin/
Harvard TH Chan. Oats. School of Public Health. 2020. Accessed at https://www.hsph.harvard.edu/nutritionsource/food-features/oats/