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Pumpkin and steel-cut oatmeal (video)

October 11, 2018 | Heather Shannon
pumpkin oatmeal
Add toppings such as toasted coconut chips and dried cranberries to add fiber and vitamins to this warm, satisfying breakfast.

Punch up your oatmeal for fall by adding some pumpkin into the mix.

“Pure canned pumpkin is an excellent source of vitamin A and fiber,” says Katie Rankell, RD, director of the UCI Health Weight Management Program.

Just one cup provides more than 700 percent of the daily value of vitamin A, which supports vision health.

Making the switch from regular to steel-cut oats could benefit your health, too.

“Steel-cut oats are processed less,” says Rankell.

Therefore, they contain more beneficial vitamins and minerals, such as calcium and potassium, which help keep your bones healthy as you age.

Pumpkin and Steel-Cut Oatmeal

Download this recipe ›


  • 2 cups low-fat milk
  • 2 cups cold water
  • 1 cup steel-cut oats
  • Salt
  • 1 cup unsweetened pumpkin puree
  • 1/3 cup unsweetened applesauce
  • 1½ tablespoons pure maple syrup
  • ½ teaspoon pure vanilla extract
  • 1 teaspoon pumpkin pie spice
  • ¼ cup coconut chips
  • ¼ cup dried cranberries


In large saucepan over medium-high heat, bring the milk and water to a boil.

Stir in the oats and ¼ teaspoon of salt. Bring to a simmer, then reduce the heat and cook uncovered. Stir occasionally until the oats are tender but the mixture is still moist, about 22 minutes.

Stir in the pumpkin, applesauce, maple syrup, vanilla and pumpkin pie spice. Continue to cook until heated through, about three minutes.

Spoon the oatmeal into bowls, sprinkle with coconut chips and dried cranberries. Serve warm.

Nutrition (serves 4)

  • Calories 305
  • Protein 11 grams
  • Carbohydrates 56 grams
  • Fiber 7 grams
  • Fat 5 grams