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Easy, Delicious Pumpkin Baked Oatmeal (Low Fat, THM E)

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Pumpkin baked oatmeal is one of our favorite fall (and year round) treats! I wish you could smell my house right now! Seriously, if only I could send you the smell of this deliciousness baking!!! It would send you right to your kitchen to whip this baby up, and it will fill your house and tummy with fall wonderousness.

Lol, I think I’m done making up words. But, for real, you need this easy, tasty Trim Healthy Mama E recipe in your life! It takes less time to put together than it does for the oven to preheat! Lol– am I the only one who races their oven while mixing up a recipe?

You can even double or triple this recipe, then freeze it in individuals portions for future easy meals!

Click here to read more about THM basics and my story of losing all the baby weight in just 4 months!

And this recipe is seriously inexpensive! It highlights great, cheap ingredients like oats and pumpkin. You can also try it with unsweetened applesauce and apple pie spice for another tasty, inexpensive breakfast! To save money on THM, check out these 14 things that save my bacon (…so I can buy more bacon!).

Pumpkin Baked Oatmeal
Craving all things pumpkin this week! #eatallthepumpkins #newTHMcookbookarrived!

The pumpkin in here works wonderfully to keep the recipe moist without adding extra fat. I love fall baking, since it’s easy to sub out the oil or fat in a recipe with pumpkin for a seasonal, low-fat recipe. It’s especially nice when you’re pregnant and craving all things pumpkin.

Ready for 5-Ingredient THM-Friendly Meals?

Want to make THM easier? This Slim & Speedy Menu has 3 days of 5-Ingredient Meals to help you fuel your body fast with slimming foods. (THM-friendly!)

Health Benefits of Pumpkin

As a holistic healthcare provider, I gotta take a minute and sing the praises of pumpkin!

Pumpkin, a cousin of the carrot family, is fantastic for your health! It’s chock-full of fiber, potassium, and vitamin C. They’re also rich in vitamin A, which can be good for eyesight. The antioxidant beta carotene in pumpkins can also help to reduce the risk of cancer and wrinkles. The fiber can be beneficial for weight loss, so I’m pretty sure that makes pumpkin an all-around beauty food!

I love this baked oatmeal served warm and covered with a splash of unsweetened vanilla almond milk. My hubby calls it oatmeal cake (and he usually hates oatmeal but loves this stuff), and he prefers to eat it heated up and on a plate. My toddler will shove bites of it into her mouth cold or warm! Pretty sure that my way is the best, but I’d love to hear what you think!

So, hurry to your kitchen and whip up this delightful fall breakfast treat today!

Add Some Protein to Your Pumpkin Breakfast

There is some protein in oats, but you may want to add some extra protein to this breakfast to round things out.

My favorite is a scoop of THM collagen in my coffee. The THM collagen is my favorite– it’s the best one that I’ve found to actually dissolve in my drinks, and it’s the only one that has been making my varicose veins disappear!

This Pumpkin Baked Oatmeal is also delicious served cold with some stevia-sweetened vanilla Greek yogurt (think Oikos 000 or making your own) if your fall is more like ours in South Carolina and it’s 90 degrees by 9am.

Want more yummy, E pumpkin breakfast recipes? Check out this decadent Stuffed French Toast and follow the instructions to add the pumpkin. So rich that you won’t believe it’s an E!

Need more E meals in your life? Check out my giant list of Super Easy E Meals for Busy THM’ers!

5 from 1 vote
Pumpkin Baked Oatmeal, Low Fat, THM E
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins

This easy recipe tastes like fall and makes a great breakfast any time of the year!

Course: Breakfast
Servings: 6 servings
  • 1/2 cup sweetener (see Note below)
  • 1/3 cup pumpkin puree not pumpkin pie filling!
  • 1/4 cup egg whites
  • 2 cups old fashioned oats
  • 1/4-1/2 tsp pumpkin pie spice or cinnamon
  • 1.5 tsp baking powder
  • 2/3 cup unsweetened vanilla almond milk
  1. Preheat oven to 350 degrees. Mix together sweetener, pumpkin, and egg whites. Add other ingredients and mix well. Pour into greased 8×8 pan. Bake for 30 minutes.
Recipe Notes

For the sweetener, this recipe works great with 1/2 cup of THM Gentle Sweet or 1/4 cup of THM Sweetener (or Pyure). When at goal weight, I have also used 1/2 cup coconut sugar with great results (it also adds a yummy, brown-sugar type flavor).

Resources That I Love

…for a healthy body, soul, and budget:

  1. Stay On Plan with THM and Supercharge Your Weight Loss Goals- Staying on plan and losing weight just got a TON easier with this amazing health and wellness planner! As a holistic healthcare provider and 4 year THM vet, I’ve seen how my patients crush their health and weight loss goals when they have the right tools. Grab yours HERE! 
  2. Walmart Grocery Pick Up– This makes my life soooo much easier! You place an order, they shop for you, and then they load it into your car when it’s time to pick it up. I save time not having to shop, I save money by not making impulse buys in the store, and it saves my sanity not loading up two small kiddos into a shopping cart. If you haven’t tried it yet, use this link to get $10 off your first order!
  3. Save on Healthy Meat– ButcherBox is my new favorite way to buy antibiotic free, grass fed beef, pork, and chicken! It’s cheaper than I can get it in the local stores, and it comes right to my door! Use the code AP10 to get $10 off your first box and FREE nitrate-free bacon!! 

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Pumpkin Baked Oatmeal

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    1. Hi, Kasey! Sure! I think that should work out okay. If the mix looks really dry, I might add 1/8 to 1/4 cup water to it. For THM purposes, pumpkin is a FP and sweet potatoes are another E fuel, so it’ll up the carbs a little for each serving. However, you should still be in range to call it an E still.
      You could also sub the pumpkin for unsweetened apple sauce and swap the pumpkin pie spice for apple pie spice or cinnamon if desired. But like with the sweet potato, it’ll increase the carbs a small amount also. 🙂

    1. Sure! I haven’t personally tried that yet, but I think that it should work out alright. I would change the pumpkin spice to apple pie spice (for an apple-y flavor), cinnamon, or leave it out. Let me know how it turns out if you try it!

  1. I have unsweetened almond milk already, wondering how to sub that for the vanilla almond milk. Thanks!

    1. Hi, Samarea! It should be just fine to sub regular unsweetened almond milk. You can also add a splash of vanilla if you’d like. 🙂

  2. Have you tried putting this together at night and baking it in the morning? Or do you think it would soak up the liquid too much and be dry?

    1. Hi, June! I haven’t tried mixing it up the night before yet. It would probably soak up all the liquid and may make the final product drier, but it would probably taste okay (just a different consistency). I’d love to hear if you try it!

    1. Hi, Susan! If you’re doing Trim Healthy Mama and don’t have a dairy allergy, you can sub Fairlite milk and keep the recipe an E. If you don’t mind a crossover, you can sub whole milk for the almond milk (we’ve had great success with this). You could also try coconut milk or hemp milk. Hope that helps, and if you try one of those please I’d love to hear how it turns out!

  3. You commented in a post somewhere, that, as you are at goal weight, you use coconut sugar, honey, etc. That surprised me, since it seems all THM people really like the stevia/erithritol/xylitol sweetners and continue to use them. I’ve wondered about the advisability of using erithritol/xylitol long term, and would be interested to hear your thought about that, and why you have gone back to the others. Enjoyed the recipe…haven’t made it yet, however!

    1. Great question!! And I think it’s one that every Mama has to go with what she feels like is best for her overall health. I have several reasons for preferring honey/maple syrup/coconut sugar when I’m at goal weight. First, my husband doesn’t care for the taste of any of the other sweeteners (xylitol, stevia, erythritol, monk sugar), so it’s simply easier to make desserts that we’ll both eat (if you have the first THM cookbook, the Pay Off Day Candies are divine with coconut sugar!). Next, I find that often the on plan sweeteners leave a sweet aftertaste that make me crave more sweet things. My sweet tooth is better satisfied with coconut sugar/honey/etc, so I actually eat less sweets in maintenance mode and gradually cut back on the sweetener used in recipes. Stevia also has the potential to naturally lower blood pressure a little bit, and I tend towards low blood pressure (90/60 is my norm) so when I’m pregnant (a state which naturally lowers blood pressure), using stevia makes me really lightheaded/dizzy. I have heard a few stories of ladies who felt like their female hormones got very out of whack with long term stevia use, and while that’s merely anecdotal, that makes me concerned about long term use. If I had certain medical conditions (diabetes, cancer, and a few others), then I would stick to the sugar alcohols (xylitol/erythritol) and stevia all the time since the benefits of a lower glycemic load would outweigh my reservations. As a younger lady with a medical history of normal blood sugar levels and with growing children and a marathon-running husband in my home, I feel more comfortable using coconut sugar sparingly as my main sweetener when I’m at goal weight. Hope that helps, and sorry I wrote you a book in response! Lol, clearly, it’s a decision that I put a lot of thought. I know that each THMer wants to make the best decision for their health. 🙂

      1. Such a helpful reply; thanks! I appreciate your honesty and open look at the sweeteners; sometimes I find that people get very defensive about any questions concerning long term effects of some of the on plan sweeteners. Thanks for such a thorough, well thought out response.

        1. You’re so welcome! I know what you mean about responses to sweeteners. It can be a sensitive issue for some, and I know that we all just want to be healthy and do the best thing for our bodies and families. 🙂
          Since my last response, there have been a couple of medical studies suggesting that stevia may abnormally alter the bacteria in the gut (but I’ve also read articles suggesting that stevia may be effective at killing off Lyme’s disease, so not sure if the benefits outweigh the risk). I’m torn on the issue of stevia (and the prebiotic sweeteners of xylitol and erythritol). At this point, I continue to use them for myself in moderation. I hit goal weight again this month, so I am gradually shifting from those sweeteners to coconut sugar in moderation.

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