The Fresh Beet | Charleston South Carolina Registered Dietitian

Pumpkin Spice Oatmeal with Sweet & Spicy Mixed Nuts

By October 5, 2023 Breakfast, Fall, Recipe Box
The perfect heart and belly-warming breakfast for Fall. Creamy pumpkin spice oatmeal is topped with crunchy honey sweetened mixed nuts — I promise this will make your taste buds dance and your body thank you for the nourishment.

Pumpkin Spice Oatmeal with Sweet & Spicy Mixed Nuts

Serves 1
What You Need
1/2 cup rolled oats
3/4-1cup unsweetened soy milk (tips for choosing a better non-dairy milk)
3 pinches all spice
1/4 cup raisins
1/3 cup unsweetened canned pumpkin
1/4 mixed nuts
1 TBS honey
2 pinches chile powder
What To Do
1)Add oats, milk, all spice, and half of raisins to a small pot and heat over medium to a simmer, about 2 minutes. Stir frequently so not to burn the bottom.
2)Add pumpkin to oatmeal and stir until combined. Cook another 2 minutes and remove from heat.
3)Place nuts in a small pan and heat over medium, shaking frequently so not to burn. Once fragrant, add chile powder and cook for another minute. Remove from heat and add to a bowl with remaining raisins.
4)Mix honey with nuts and raisins until evenly coated.
5)Add oatmeal to a bowl and top with nuts. Top with additional milk if desired.


Nutrition Facts
Serving Size
Servings Per Container 1

Amount Per Serving
Calories 527 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 121mg 5%
Total Carbohydrate 74g 25%
Dietary Fiber 12g 48%
Sugars 28g
Protein 18g 36%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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  • Reply Puneet October 6, 2023 at 6:27 pm

    Thanks for sharing. Isn’t the sugar content a bit high even though its coming from natural sources (i.e. raisins). Also, with the Nutrition Label why doesn’t the sum of sub-components equal the components:
    Total Carbs=74 but Carbs Shown=40
    Is it because the the remaining 34g of carbs are unimportant/not harmful. Same thing for the “Fats”. I’ve never understood this, so thought I’d ask. tia.
    Puneet recently posted…Eggplant “Bacon” or “Jerky” (#RecipeRedux)My Profile

    • Reply Puneet October 6, 2023 at 6:29 pm

      Just wanted to mention. I am not sure how “Puneet recently posted…Eggplant “Bacon” or “Jerky” (#RecipeRedux)My Profile” got posted. I certainly didn’t post it. I don’t even eat beef/bacon.

    • Reply Ashley October 6, 2023 at 8:36 pm

      Hi Puneet - Great questions! The sugar content does seem a bit high when looking at the numbers, but the fiber and protein in this meal will reduce its glycemic effect (aka reduce the drastic spike in blood glucose levels). The total carb number encompasses complex carbs, simple sugars and dietary fiber. The 28 grams of (simple) sugar comes from the honey and raisins, and the remaining 34 grams come from the complex carbs found in the oats. Complex carbs digest more slowly and contain health promoting antioxidants/phytonutrients.

      The remaining fats come from polyunsaturated and monounsaturated fats (the heart healthy fats - in this case, they come from the nuts); the FDA does not require that poly- and monounsaturated fats be listed which is why you don’t usually see them on a label.

      Not sure why it says you posted that recipe - I’ll look into it!

  • Reply Puneet October 7, 2023 at 4:07 pm

    Hi Ashley, Per usual, very clear and to-the-point answers.Thank you.
    Re link: I think that might be because the first time the check box next to “commentluv” (below the “Post Comment” button) was checked.

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