Name: Healthy Pumpkin Oatmeal Shake Recipe
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 4
Cuisine: American
Ingredients: ½ cup quick oats; 2 cups water; 1 cup skim milk; 1 cup ice; ½ cup pumpkin puree; 3 tbsp brown sugar; 1 tsp Cinnamon; pumpkin pie spice

Indulge in a deliciously nutritious pumpkin oatmeal shake that will keep you energized throughout the day. This easy-to-make shake combines the comforting flavors of pumpkin pie with the health benefits of oats and skim milk.

Photos of Healthy Pumpkin Oatmeal Shake Recipe

While most ingredients in this recipe are commonly found in your pantry, you may need to purchase pumpkin puree and pumpkin pie spice if you don't already have them. These items are typically available in the baking aisle of your local supermarket.

Ingredients for Healthy Pumpkin Oatmeal Shake Recipe

quick oats: They provide a creamy texture and are a great source of fiber.

water: Used to cook the oats, ensuring they become thick and bubbly.

skim milk: Adds creaminess without extra fat, making the shake lighter.

ice: Chills the shake and gives it a refreshing texture.

pumpkin puree: Adds a rich, autumnal flavor and is packed with vitamins.

brown sugar: Sweetens the shake naturally with a hint of molasses.

cinnamon: Enhances the flavor with a warm, spicy note.

pumpkin pie spice: A blend of spices that gives the shake a classic pumpkin pie flavor.

One reader, Anthia Cornell says:

This healthy pumpkin oatmeal shake is a delightful treat! The blend of pumpkin and spices creates a cozy, autumn flavor. It's creamy, nutritious, and perfect for a quick breakfast or snack. Highly recommend!

Anthia Cornell

Essential Techniques for Making a Perfect Pumpkin Oatmeal Shake

How to cook oats: Combine oats and water in a small pot and cook for about 1 to 2 minutes, stirring often until it becomes thick and bubbly. How to blend ingredients: Add milk, pumpkin, sugar, cinnamon, pumpkin pie spice, cooked oats, and ice to a blender and blend on high until very smooth.

How To Make Healthy Pumpkin Oatmeal Shake

This pumpkin oatmeal shake is a great way to have a healthy and filling breakfast even when you’re on the move. It also has some cinnamon and pumpkin spice.

Preparation: 10 minutes

Cooking: 5 minutes

Total: 15 minutes

Serves:

Ingredients

½cupquick oats
2cupswater
1cupskim milk,or almond milk
1cupice
½cuppumpkin puree,canned or homemade
3tbspbrown sugar,or maple
1tspCinnamon
pumpkin pie spice,to taste

Instructions

Cook oats and water in a small pot for about 1 to 2 minutes, stirring often until it becomes thick and bubbly.
Remove from heat and let it cool.
In a blender add milk, pumpkin, sugar, cinnamon, pumpkin pie spice.
Add oats and ice.
Blend on high until very smooth.
Chill in refrigerator or pour in a glass over ice.
Enjoy!!

Nutrition

Calories: 96.56kcal
Fat: 0.89g
Saturated Fat: 0.23g
Monounsaturated Fat: 0.24g
Polyunsaturated Fat: 0.24g
Carbohydrates: 19.48g
Fiber: 2.17g
Sugar: 10.76g
Protein: 3.84g
Cholesterol: 1.24mg
Sodium: 43.02mg
Calcium: 156.12mg
Potassium: 213.23mg
Iron: 1.02mg
Vitamin A: 322.96µg
Vitamin C: 1.93mg

Crucial Technique Tip for Perfecting Your Pumpkin Oatmeal Shake

To enhance the flavor of your pumpkin puree, consider roasting a fresh pumpkin instead of using canned. Simply cut the pumpkin in half, remove the seeds, and roast it at 400°F for about 45 minutes or until tender. Scoop out the flesh and puree it in a blender. This will add a richer, more complex flavor to your pumpkin oatmeal shake.

Time-Saving Tips for Making Healthy Pumpkin Oatmeal Shake Recipe

Use pre-cooked oats: Save time by using pre-cooked oats instead of cooking them from scratch.

Pumpkin puree: Opt for canned pumpkin puree to skip the step of making your own.

Blender efficiency: Blend all ingredients together at once to reduce preparation time.

Chill quickly: Use frozen pumpkin puree or ice cubes to cool the shake faster.

Batch preparation: Make a larger batch and store in the refrigerator for quick access throughout the week.

Substitute Ingredients For Healthy Pumpkin Oatmeal Shake Recipe

quick oats - Substitute with rolled oats: Rolled oats provide a similar texture and nutritional profile but may require a slightly longer blending time.
water - Substitute with coconut water: Coconut water adds a subtle sweetness and additional electrolytes, making the shake more hydrating.
skim milk - Substitute with almond milk: Almond milk is a lower-calorie, dairy-free alternative that adds a nutty flavor to the shake.
ice - Substitute with frozen banana: Frozen banana adds creaminess and natural sweetness, reducing the need for added sugars.
pumpkin puree - Substitute with sweet potato puree: Sweet potato puree has a similar texture and nutritional benefits, with a slightly different but complementary flavor.
brown sugar - Substitute with maple syrup: Maple syrup is a natural sweetener that adds a rich, complex flavor and dissolves easily in the shake.
cinnamon - Substitute with nutmeg: Nutmeg provides a warm, spicy flavor that complements the other ingredients well.
pumpkin pie spice - Substitute with chai spice blend: Chai spice blend includes similar spices like cinnamon, ginger, and cloves, adding a unique twist to the shake.

How to Beautifully Present Your Pumpkin Oatmeal Shake

Serve in a chilled glass: Pour the pumpkin oatmeal shake into a pre-chilled, elegant glass to keep it cool and refreshing.
Garnish with a cinnamon stick: Place a whole cinnamon stick on the rim of the glass for an aromatic touch and visual appeal.
Top with whipped cream: Add a dollop of light whipped cream on top of the shake for a luxurious finish.
Sprinkle with pumpkin pie spice: Lightly dust the top of the whipped cream with pumpkin pie spice to enhance the flavor and add a decorative element.
Serve with a metal straw: Provide a sleek, reusable metal straw to elevate the drinking experience and add a touch of sophistication.
Accompany with a side of oatmeal cookies: Serve a small plate of oatmeal cookies on the side to complement the flavors of the shake and offer a delightful textural contrast.
Use a decorative tray: Present the glass on a stylish, decorative tray with a small linen napkin to add an extra layer of elegance to the presentation.

Essential Tools for Making a Delicious Pumpkin Oatmeal Shake

Small pot: Used to cook the oats and water mixture until it becomes thick and bubbly.
Stirring spoon: Essential for stirring the oats and water mixture to prevent it from sticking to the pot.
Blender: Blends the milk, pumpkin, sugar, cinnamon, pumpkin pie spice, cooked oats, and ice into a smooth shake.
Measuring cups: Used to measure out the oats, water, milk, pumpkin puree, and ice accurately.
Measuring spoons: Necessary for measuring the brown sugar, cinnamon, and pumpkin pie spice.
Refrigerator: Used to chill the shake if desired before serving.
Glass: For serving the shake, either chilled or over ice.
Ice cube tray: To provide the ice needed for the shake.

How To Store and Freeze Healthy Pumpkin Oatmeal Shake Recipe

This healthy pumpkin oatmeal shake can be stored in the refrigerator for up to 3 days in an airtight container or mason jar. Give it a good shake or stir before enjoying it again.
If you want to freeze this pumpkin oatmeal shake, pour it into ice cube trays and freeze until solid. Once frozen, transfer the cubes to a freezer-safe bag or container and store them for up to 2 months.
When you're ready to enjoy your frozen pumpkin oatmeal shake, simply blend the desired number of cubes with a splash of milk until smooth and creamy. You may need to adjust the consistency by adding more milk or a few extra ice cubes.
If you prefer a thicker consistency, you can also freeze the shake in a freezer-safe container and let it thaw slightly before scooping and serving like a soft-serve ice cream.
To maintain the best flavor and texture, make sure to store your pumpkin oatmeal shake in an airtight container to prevent freezer burn and absorbing other flavors from your freezer.

Interesting Fact About Pumpkin Oatmeal Shakes

A random fact about this recipe is that pumpkin puree is rich in vitamins A and C, which are essential for maintaining good vision and a healthy immune system.

Is Making Pumpkin Oatmeal Shake at Home Cost-Effective?

This healthy pumpkin oatmeal shake recipe is quite cost-effective. The main ingredients like quick oats, pumpkin puree, and skim milk are affordable and readily available. For a household of 4, the approximate cost is around $6-$8 USD. Given its nutritional benefits and low cost, I would rate this recipe an 8 out of 10 for cost-effectiveness.

Is This Pumpkin Oatmeal Shake Healthy or Unhealthy?

This pumpkin oatmeal shake recipe has some healthy elements, but there's room for improvement. Let's break it down:

Healthy aspects:

Oats are a nutritious whole grain, providing fiber, protein, and complex carbohydrates
Pumpkin puree is low in calories and rich in vitamins A and C, as well as antioxidants
Skim milk is a good source of calcium and protein without the added fat of whole milk
Cinnamon and pumpkin pie spice add flavor without extra calories

Less healthy aspects:

Brown sugar adds empty calories and can spike blood sugar levels
The recipe doesn't include any healthy fats or additional protein sources

To make this shake even healthier, consider the following suggestions:

Reduce the brown sugar to 1-2 tbsp or replace it with a natural sweetener like honey or maple syrup
Add a scoop of vanilla protein powder to boost protein content and keep you feeling full longer
Throw in a handful of spinach or kale for an extra dose of vitamins and minerals (don't worry, you won't taste it!)
Replace the skim milk with unsweetened almond milk or coconut milk for a plant-based option
Add 1/4 avocado or 1 tbsp of nut butter for healthy fats that will help you absorb the fat-soluble vitamins in the pumpkin

Editor's Opinion on This Delightful Pumpkin Oatmeal Shake

This pumpkin oatmeal shake recipe is a delightful blend of seasonal flavors and nutritious ingredients. The combination of pumpkin puree and spices like cinnamon and pumpkin pie spice creates a warm, comforting taste, while the oats add a hearty texture and fiber. Using skim milk keeps it light, and the brown sugar provides just the right amount of sweetness. Blending everything together results in a smooth, creamy shake that's perfect for a healthy breakfast or snack. Chilling it enhances the refreshing quality, making it a versatile and satisfying option for any time of day.

Enhance Your Healthy Pumpkin Oatmeal Shake Recipe with These Unique Side Dishes:

Roasted Brussels Sprouts: Elevate your pumpkin oatmeal shake experience with a side of roasted Brussels sprouts. The crispy, caramelized edges of the sprouts provide a delightful contrast to the creamy, spiced shake.

Grilled Chicken Skewers: Pair your healthy pumpkin oatmeal shake with grilled chicken skewers. The smoky, savory flavors of the chicken complement the sweet and spiced notes of the shake, creating a balanced and satisfying meal.

Quinoa Salad: Add a refreshing touch to your pumpkin oatmeal shake with a vibrant quinoa salad. The nutty quinoa and fresh vegetables bring a burst of color and texture that enhances the overall dining experience.

Apple Slices with Almond Butter: For a simple yet delightful pairing, enjoy your pumpkin oatmeal shake with apple slices with almond butter. The crisp apples and creamy almond butter offer a perfect balance of flavors and textures.

Butternut Squash Soup: Warm up your meal with a comforting bowl of butternut squash soup. The velvety, rich soup harmonizes beautifully with the spiced, creamy pumpkin oatmeal shake, making for a cozy and satisfying combination.

Delicious Alternatives to Pumpkin Oatmeal Shake

Pumpkin Spice Smoothie: Dive into the flavors of fall with this creamy and delicious smoothie. Combining pumpkin puree, banana, Greek yogurt, and a hint of maple syrup, this drink is perfect for a cozy morning or an afternoon pick-me-up.

Apple Cinnamon Oatmeal: Start your day with a warm bowl of apple cinnamon oatmeal. This comforting breakfast features rolled oats, fresh apples, a sprinkle of cinnamon, and a touch of honey for sweetness. It's like having apple pie for breakfast!

Banana Nut Smoothie: Blend up a creamy banana nut smoothie for a quick and nutritious breakfast. This smoothie combines ripe bananas, almond milk, peanut butter, and a handful of spinach for an extra boost of greens. Top it with chopped nuts for added crunch.

Carrot Cake Overnight Oats: Indulge in the flavors of carrot cake without the guilt. These overnight oats are made with grated carrots, cinnamon, nutmeg, and a touch of maple syrup. Let them sit overnight and wake up to a delicious and healthy breakfast.

Berry Chia Pudding: Enjoy a refreshing and nutritious berry chia pudding. This simple recipe combines chia seeds, almond milk, and a mix of fresh berries. Let it sit overnight for a thick and creamy pudding that's perfect for breakfast or a snack.

Why trust this Healthy Pumpkin Oatmeal Shake Recipe:

This recipe combines the wholesome goodness of quick oats and pumpkin puree to create a nutritious and delicious shake. The addition of skim milk ensures a creamy texture without the extra calories, while cinnamon and pumpkin pie spice add a warm, comforting flavor. With just the right amount of brown sugar, this shake is perfectly sweetened. It's a quick and easy way to enjoy a healthy treat that feels indulgent.

Want to share your own healthy shake recipes or discuss this pumpkin oatmeal shake further? Head over to the Recipe Sharing section of our cooking forum and join the conversation!

FAQ:

Can I use old-fashioned oats instead of quick oats?

Yes, you can use old-fashioned oats, but you'll need to cook them a bit longer until they reach the desired consistency.

Can I substitute almond milk for skim milk?

Absolutely! Almond milk or any other plant-based milk can be used as a substitute for skim milk.

How can I make this shake sweeter without using brown sugar?

You can use natural sweeteners like honey, maple syrup, or even a few dates to add sweetness without using brown sugar.

Is it okay to use fresh pumpkin instead of pumpkin puree?

Yes, you can use fresh pumpkin. Just make sure to cook and puree it until smooth before adding it to the blender.

Can I make this shake ahead of time and store it in the fridge?

Yes, you can make the shake ahead of time and store it in the fridge for up to 24 hours. Just give it a good stir or shake before drinking.