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Heart-Healthy Spiced Pumpkin Soaked Oats

A rich, pudding-like breakfast packed with autumnal spices and wholesome ingredients. This heart-healthy version is specifically designed to be delicious and satisfying while being low in sodium, saturated fat, and added sugars. Prepare it in minutes for a ready-to-go morning treat.
Course Breakfast
Cuisine American
Prep Time 10 minutes
Resting Time 6 hours
Servings 3 jars
Calories 357kcal

Equipment

  • Large mixing bowl
  • Medium Bowl
  • Whisk
  • Silicone spatula
  • Three 12-ounce (350 mL) jars with lids

Ingredients

  • 1 ½ cups 144 g old-fashioned rolled oats
  • 2 tbsp 24 g whole chia seeds
  • 1 tsp 2.6 g ground cinnamon
  • ½ tsp 1 g ground ginger
  • ¼ tsp 0.5 g ground nutmeg
  • ¼ tsp 0.5 g ground cardamom
  • ¾ cup 204 g plain non-fat Greek yogurt or Icelandic skyr
  • ¾ cup 183 g unsweetened pumpkin purée
  • 1 ½ cups 360 mL unsweetened oat milk
  • 1 tbsp 20 g pure maple syrup
  • 3 tbsp 36 g monk fruit/erythritol blend sweetener
  • 1 ½ tsp 7.5 mL pure vanilla extract

Instructions

  • Prepare the Dry Base: In a large mixing bowl, add the rolled oats, chia seeds, cinnamon, ginger, nutmeg, and cardamom. Whisk everything together until the spices are evenly distributed.
  • Blend the Pumpkin Cream: In a separate medium bowl, combine the Greek yogurt, pumpkin purée, oat milk, maple syrup, monk fruit sweetener, and vanilla extract. Whisk vigorously until the mixture is smooth, creamy, and uniform in color.
  • Combine: Pour the liquid pumpkin cream mixture over the dry oat base in the large bowl.
  • Incorporate Thoroughly: Using a silicone spatula, fold the ingredients together. Scrape the sides and bottom of the bowl to ensure no dry pockets of oats remain and the mixture is fully combined.
  • Portion and Seal: Carefully divide the oat mixture evenly among the three jars. Seal each jar securely with its lid.
  • Chill and Set: Transfer the sealed jars to the refrigerator. Allow them to chill for a minimum of 6 hours, or overnight, until the oats have absorbed the liquid and the mixture has thickened to a spoonable, pudding-like consistency. Serve chilled.

Notes

  • Storage: These soaked oats can be stored in their sealed jars in the refrigerator for up to 4 days, making them ideal for meal prep.
  • Sweetness: Adjust the monk fruit sweetener to your personal taste. You can start with 2 tablespoons and add more if desired.
  • Consistency: If your oats seem too thick after chilling, simply stir in an extra splash of oat milk until you reach your desired texture.

Nutrition Information (per serving)

  • Calories: 357 kcal
  • Total Fat: 8 g
  • Saturated Fat: 1.2 g
  • Sodium: 79 mg
  • Total Carbohydrate: 54 g
  • Dietary Fiber: 11 g
  • Total Sugars: 11 g
  • Includes Added Sugars: 4 g
  • Protein: 18 g