If you can’t get enough pumpkin, these baked oats are a nutritious breakfast or snack for you. Smooth pumpkin, milk and eggs, chewy oats and raisins, and crunchy toasted walnuts create an interesting variety of textures. Dates add caramel-like sweetness. Warming spices provide the familiar, comforting flavor of pumpkin pie. Plus they’re loaded with vitamin a, fiber, protein and minerals.
Ingredients and Nutrition
I set out to create a nutritional pumpkin dish with no added sugar and the spicy, custard-like texture of the pumpkin pies that I like best, along with a little chewiness and crunch.
Custard-like, Rich and Creamy
Pumpkin
Pumpkin creates the moist texture. and is low in calories and high in nutrients. They are one of the best sources of beta carotene, which your body converts into vitamin A for eye and immune health. Pumpkin also contributes vitamin C, potassium, and a small amount of vitamin E.
I’ve made this with canned pumpkin, sugar pumpkin, butternut squash, and kabocha squash. Butternut squash is my favorite, but canned pure pumpkin works fine.
Milk
Milk also adds smooth richness and moisture. It also provides high quality protein and a variety of micronutrients. Even 1 percent milk contains enough protein to support muscle repair and satiety. It supplies calcium for bones along with vitamin B12, riboflavin, iodine, and potassium.
Eggs
Eggs bind the everything together and provide the custardy texture. They supply complete protein along choline for brain and liver function. Eggs contain selenium, vitamin B12, riboflavin, and a small amount of vitamin D.
Medjool Dates
Medjool dates provide most of the rich carmel-like natural sweetness, and unlike other sweeteners, they also provide soluble fiber that supports digestion and helps maintain steady blood sugar. Plus, they are rich in potassium, copper, and vitamin B6.
Extra Virgin Olive Oil
Olive oil contributes tenderness and a subtle fruit that compliments the pumpkin. It is rich in monounsaturated fats that support heart health, plus it contains vitamin E and small amounts of vitamin K along with a range of antioxidant compounds.
Chewy
Rolled Oats
Oats add a pleasant blend of chewy and creamy. They are a whole grain packed with complex carbohydrates, soluble fiber, and notable micronutrients. Oats offer magnesium, zinc, iron, and several B vitamins. The soluble fiber in oats, especially beta glucan, supports healthy cholesterol levels and provides slow, steady energy.
Raisins
Raisins provide soft chewy pockets of sweetness along with iron and potassium, antioxidants such as phenols and fiber
Crunchy
Walnuts
Walnuts add a little crunch and a rich, earthy flavor. They are packed with healthy fats, especially plant based omega 3s that support heart and brain health. Walnuts also provide magnesium, copper, manganese, and vitamin E along with antioxidants found in the walnut skin.
Nutrition
| Nutrient | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 242 kcal | — |
| Total Fat | 6.6 g | 8.5% |
| Saturated Fat | 1.2 g | 6.0% |
| Unsaturated Fat | 5.39 g | — |
| Cholesterol | 24.8 mg | 8.3% |
| Sodium | 97.1 mg | 4.2% |
| Total Carbohydrate | 42.53 g | 15.5% |
| Dietary Fiber | 4.53 g | 16.2% |
| Total Sugars | 22.56 g | — |
| Protein | 6.95 g | 13.9% |
| Vitamin A | 283.9 µg RAE | 31.5% |
| Vitamin C | 5.73 mg | 6.4% |
| Vitamin E | 1.34 mg | 9.0% |
| Vitamin K | 5.1 µg | 4.2% |
| Calcium | 84.8 mg | 6.5% |
| Iron | 1.97 mg | 11.0% |
| Potassium | 565.6 mg | 12.0% |
| Magnesium | 66.7 mg | 15.9% |
| Zinc | 1.28 mg | 11.6% |
| Thiamin (B1) | 0.172 mg | 14.3% |
| Riboflavin (B2) | 0.158 mg | 12.2% |
| Niacin (B3) | 1.084 mg | 6.8% |
| Folate | 31.32 µg | 7.8% |
| Vitamin B6 | 0.157 mg | 9.2% |
| Vitamin B12 | 0.191 µg | 7.9% |
Pumpkin Baked Oats
Equipment
- 1 8 x 8 baking pan
Ingredients
Wet ingredients
- 8 Medjool dates
- 2 cup pumpkin butternut, canned, or your choice
- 1 cup milk
- 2 tablespoon olive oil
- 1 large egg
- 2 cup rolled oats
- ¼ cup raisins
Pumpkin Spice
- 2 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- ¼ teaspoon nutmeg
- ⅛ teaspoon ground cloves
- ⅛ teaspoon allspice
Misc
- ¼ teaspoon salt
- 1½ teaspoon baking powder
- ½ teaspoon vanilla
- 2 teaspoon chopped walnuts optional
Instructions
Bake Pumpkin (optional)
- Pre-heat oven to 400℉
- Cut pumpkin it in half.Using a spoon or a scoop, scrape out the seeds and pulp from the center.
- Bake cut side down in a foil lined pan for 40-45 minutes until soft.
- Optionally toast walnuts for the last 10 minutes.
- When the pumpkin has cooled enough to handle, the skin will basically fall off.
Pre-heat oven and toast walnuts
- Pre-heat oven to 325
- Optionally, toast 2 teaspoon chopped walnuts
Simmer Dates if you won't be using a food processor or blender
- Cover the bottom of a pan with water, heat over medium low heat
- Add 8 Medjool dates chopped.
- Simmer for about 5 minutes – until soft.
- Mash dates, and cook until it's a fairly thick paste.
Mix Liquid Ingredients
- In a pan, bowl, mixer, or food processor combine dates, 2 cup pumpkin, 1 cup milk, 2 tablespoon olive oil, 1 large egg, 2 teaspoon ground cinnamon, 1 teaspoon ground ginger, ¼ teaspoon nutmeg, ⅛ teaspoon ground cloves, ⅛ teaspoon allspice, ¼ teaspoon salt, and ½ teaspoon vanilla
- Mash or puree until smooth.
Add remaining ingredients
- Stir in 2 cup rolled oats, ¼ cup raisins, and 1½ teaspoon baking powder.
Bake
- Pour batter into a lightly oil 8×8" baking pan.
- Optionally, sprinkle with walnuts and spices (I use cinnamon and nutmeg).
- Bake at 325℉ for 35 minutes
Cool & Serve
- Allow to cool for about 10 minutes.
- Serve optionally topped with greek yogurt, or allow to cool and refrigerate for up to 5 days.
