This sweet and savory low sugar pumpkin spice oatmeal will have you forgetting those expensive pumpkin spice lattes! Scroll through for step-by-step instructions to construct my favorite oatmeal mix and find swaps and alternatives to make it your own.

Warming Your Belly

There is just something about a hot bowl of rib-sticking pumpkin spice oatmeal that’s so warming and satisfying on a cold morning. I’ve tried my hand at making a pumpkin spice smoothie, but it didn’t feel quite as cozy. A drive-thru latte would suffice, but as a dietitian, I struggle to justify using flavored syrups with 25+ grams of sugar. At least not every time I need my PS fix!

Watching Added Sugar

We’ve all heard that sugar is bad. Many go so far and say added sugar is the ‘white devil’, but let’s not get dramatic. Simply, added sugar is sweetness added to a food without any nutritional benefit. The sugar contributes calories and may spike blood sugar, but provides no fiber, vitamins or minerals.

Added sugar isn’t all bad. Case in point, this recipe includes many nutrient dense ingredients, none of which taste particularly great. Adding spices and a little bit of sugar make them more palatable. Eating something that is also nutritious (despite some sugar) will enter the diet more often!

The American Heart Association recommends that women consume no more than 25 grams of ADDED sugar per day, and men no more than 36 grams per day.

Personally, I feel that’s still more than I consume, but it’s still nice to have a point of reference. If you are unsure how much added sugar you eat every day, try reading nutrition facts labels on everything you eat for a few days. Add up the number of grams listed in the ‘added sugar’ row (under carbohydrates) and see how your intake compares to the AHA recommendations.

You may have some decisions to make if watching sugar is important to you. Let this low sugar pumpkin spice oatmeal be a simple swap for a sugar-laden latte!

Adding Protein

While I love a warm, sweet bowl of oatmeal for breakfast, I usually end up feeling hungry within about an hour of eating it. Over the years, I’ve learned that including a good source of protein with my breakfast oatmeal energizes me and holds hunger over until lunchtime. This concoction has a whopping 18 grams of protein, but if you’re in need of more, try these protein add-ons:

Protein powder: a vanilla-flavored powder would compliment the flavors of this low sugar pumpkin spice oatmeal. I find that adding too much powder gives the oatmeal a gritty texture. Try just 1/2 scoop mixed in before serving. Since most protein powders contain sugar or an artificial sweetener, you could probably leave out the brown sugar.

Egg whites: there are two ways to include eggs here. First, a powdered egg white mixed in while cooking is very simple but can make the mixture gritty if not completely dissolved. A fresh egg white can be added as well, but I suggest adding it in at the beginning and bringing the pot to a boil at a slower rate, stirring often. As the egg cooks it will lump up unless constantly stirred, and this will happen FAST if the pot heats too quickly!

What’s in my Low Sugar Pumpkin Spice Oatmeal?

Unsweetened Soy Milk: Soy milk is the only dairy alternative that is nutritionally equivalent in protein and calcium to cow’s milk (try Silk Unsweetened Soy Milk). Don’t have it? Use 1% dairy milk or unsweetened almond or cashew milk.

Quick-Cook Oats: Quick oats have a softer texture and cook faster than steel cut oat because they are more processed. Both contain beta-glucan, a special compound that gels, creating a filling feeling and captures dietary cholesterol before it can be absorbed.

Pureed Pumpkin: I love roasting pumpkins from my garden to use for this dish. Roasting caramelizes the natural pumpkin sugars and offers an enhanced sweetness and nuttiness. Canned pureed pumpkin (try Libby’s) is great too, just be sure not to get pumpkin pie filling. This is a combination of pumpkin, pumpkin pie spice and a lot of sugar!

Hemp Hearts: Aka, shelled hemp seeds, these nutty little buggers offer a protein punch, about 5 grams per tablespoon. They are also a good source of fiber, B vitamins and minerals. Seeds can be expensive, so buying in bulk makes sense, so long as you plan to use them before expiring. I use the Kirkland brand from Costco. Store in a cool, dry place in an airtight container.

Ground flaxseed: the thick exterior of whole flaxseeds is largely undigested by the body. Grinding seeds to a meal makes key nutrients like fiber and Omega 3 fatty acids readily accessible. I get mine at Aldi!

Pumpkin Spice: the main flavor-maker in this hearty dish! McCormick’s Pumpkin Spice Blend includes cinnamon, nutmeg, allspice and ginger. If you don’t have cinnamon or nutmeg, simply double up on pumpkin spice!

Cinnamon: this bold spice doesn’t sit for long in my cabinet. I regularly add it to oatmeal, toast and smoothies for a sweet flavor minus the sugar.

Nutmeg: lesser-used spice lends an extra earthy, nutty flavor to this oatmeal. Give it a smell before adding (remember, there is some in the pumpkin spice blend!).

Brown sugar: refined white sugar will do, but brown sugar just has a way about it, doesn’t it? Its richer caramel tones add to the flavor profile while providing just the right amount of sweetness. For reference, one teaspoon has about 4 grams of added sugar. Surely this can fit within your daily sugar budget!

Salt: a pinch of salt helps to enhance sweetness in your dish, meaning, this small amount of brown sugar will taste really good! What’s a pinch? Try filling half of your 1/8 tsp measuring spoon!

Pecans (pee-cans or pe-cons?): these are all about crunch and texture in this recipe. Bonus, pecans provide a boost of healthy unsaturated fats, protein and fiber. I like mixing these in at the end.

Meal Prep and Storage

Yes, making this Low Sugar Pumpkin Spice Oatmeal requires cooking on a stove, and cleaning the cement-like remainder off of your best pot. I’ll be honest, I hate making dishes, so I opt to make a double or even triple batch (use a bigger pot!) and store it for later.

Store your extra servings in sealed microwave-safe containers in the refrigerator. I like to use retired canning jars with screw top lids for up to 3 days.

Fiber in the oats and flax will gel and thicken the oatmeal, so try adding a couple more tablespoons of milk to loosen it up while reheating.

Fit this recipe into a healthy eating routine

ALL foods have their place in a healthy, nutritious diet! As you can see, I’m a fan of using small amounts of sugar in my recipes to keep the YUM factor intact. To learn more about creating your optimal eating pattern and including all of your favorite foods, consider a virtual session!

To get started, book a complimentary 15-minute video chat to get to know each other, talk about your goals and plan for your healthy future.