SERVES 1 • PREP TIME: 5 MINUTES, PLUS OVERNIGHT TO CHILL
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGETARIAN
30 MINUTES OR LESS, ONE-POT
Oatmeal is usually made in one of three ways: Taking oat groats and rolling them (rolled oats), crushing them (quick oats), or “steel-cutting” them (steel-cut oats). Pairing oats with vitamin C may help increase their ability to reduce inflammation, and this dish does just that by adding in pumpkin. This pumpkin-pecan oatmeal is a breakfast for champions, evoking feelings of fall. It is well balanced with protein, complex carbohydrates, and dietary fiber, and makes an easy grab-and-go meal.
½ cup fat-free or low-fat plain Greek yogurt
¼ cup oats
¼ cup unsweetened almond milk
¼ teaspoon vanilla extract
½ cup no-sugar-added canned pumpkin puree
¼ teaspoon pumpkin spice
2 teaspoons unsalted raw pecans, chopped
1
.
In a Mason jar or medium container, put the yogurt, oats, almond milk, vanilla, pumpkin, and pumpkin spice. Mix the ingredients well.
2
.
Store overnight in the refrigerator. Mix the ingredients again in the morning and top with the pecans. Leftovers are good for 3 days; the more the oatmeal sits, the softer the oats become.
SUBSTITUTION TIP:
For a creamy texture, use rolled oats. For a chewier texture, swap for quick-cooking steel-cut oats.
Per serving:
Calories: 227; Total fat: 4.6g; Saturated fat: 0.5g; Cholesterol: 6mg; Sodium: 93mg; Potassium: 402mg; Magnesium: 79mg; Carbohydrates: 29g; Sugars: 9g; Fiber: 5g; Protein: 17g; Added sugar: 0g; Vitamin K: 21mcg