• ¼ cup skim milk
  • 6 tbswater
  • ¼ cup quick-cooking oats
  • ½ tsp ground cinnamon
  • ½ tsp ground nutmeg
  • 4 tbs canned pumpkin
  • 4 tbs sliced almonds
  • 1 tbs sugar free maple syrup
  • 4 tbs vanilla greek yogurt


In a medium saucepan over medium heat, bring skim milk and water to a gentle boil, about 10 minutes.
Add oats, cinnamon, and nutmeg, and stir to combine.
Reduce heat to low, and simmer for 5 minutes or until desired consistency is reached.
Stir in pumpkin, almonds, maple syrup, and Greek yogurt. Heat for 1 more minute, and serve immediately.


(1 serving/recipe):

calories 140
fat 6g
sodium 126mg
carbs 19 g (5g sugar)
fiber 2.3 g
protein 6.5g

Adapted from recipe by: Margaret Furtado, MS, RD, LDN, RYT