Pumpkin Spice Overnight Oats (diabetic)
Printed from Inclusive Kitchen — Pumpkin Spice Overnight Oats
Pumpkin Spice Overnight Oats are a delightful way to start your day, especially when you want to embrace the flavors of fall without the guilt. This diabetic-friendly version swaps out traditional sweeteners for natural alternatives, allowing you to savor the comforting taste of pumpkin and warm spices while keeping your blood sugar in check. With a creamy texture and a hint of cinnamon, these oats are not just a breakfast; they’re a cozy hug in a bowl.
Historically, oats have been a staple in many cultures, valued for their health benefits and versatility. The combination of oats and pumpkin is particularly popular in the fall, as pumpkin becomes the star ingredient in many seasonal dishes. This recipe embraces that tradition while ensuring it’s suitable for those watching their sugar intake. Plus, with the ease of overnight preparation, you can wake up to a delicious breakfast that’s ready to go.
To make these overnight oats even more appealing, consider adding a sprinkle of nuts or seeds for added crunch and nutrition. Not only do they enhance the flavor, but they also provide healthy fats and protein, making your breakfast more satisfying. And let’s be honest, who doesn’t love a little texture in their morning meal? Just remember, if you’re feeling adventurous, you can always swap the pumpkin for another puree, like sweet potato or butternut squash, for a fun twist.
So, grab your mason jar and get ready to enjoy a breakfast that’s as easy to make as it is delicious. With just a few simple ingredients and a little bit of time, you’ll have a nutritious meal that will keep you full and energized throughout the morning. And if anyone asks why you’re eating dessert for breakfast, just tell them it’s a “healthy choice” — because who can argue with that?
Ingredients
- 1 cup rolled oats
- 1 cup unsweetened almond milk
- 0.5 cup canned pumpkin puree
- 2 tablespoons chia seeds
- 1 teaspoon cinnamon
- 0.25 teaspoon nutmeg
- 1 teaspoon vanilla extract
- 1 tablespoon stevia or monk fruit sweetener
- 0.25 cup walnuts, chopped
Instructions
- Start by gathering your ingredients: rolled oats, unsweetened almond milk, canned pumpkin puree, chia seeds, cinnamon, nutmeg, vanilla extract, sweetener, and walnuts. You’ll need a medium mixing bowl and two mason jars or containers with lids for storing the oats.
- In the mixing bowl, combine 1 cup of rolled oats, 1 cup of unsweetened almond milk, and 0.5 cup of canned pumpkin puree. Stir well to ensure the oats are fully submerged in the liquid, as this will help them soften overnight.
- Add 2 tablespoons of chia seeds to the mixture. Chia seeds are not only a great source of fiber but also help to thicken the oats as they absorb the liquid. This will give your overnight oats a creamy texture.
- Sprinkle in 1 teaspoon of cinnamon and 0.25 teaspoon of nutmeg for that classic pumpkin spice flavor. These spices not only enhance the taste but also add warmth and comfort to your breakfast.
- Pour in 1 teaspoon of vanilla extract and 1 tablespoon of your chosen sweetener, such as stevia or monk fruit. This will add a touch of sweetness without the extra sugar, making it diabetic-friendly.
- Mix all the ingredients thoroughly until everything is well combined. You want to ensure that the oats, pumpkin, and spices are evenly distributed throughout the mixture.
- Divide the mixture evenly between the two mason jars or containers. Make sure to leave some space at the top, as the oats will expand as they soak up the liquid.
- Seal the jars or containers with their lids and place them in the refrigerator. Allow the oats to soak for at least 6 hours, or overnight, to achieve the best texture and flavor.
- In the morning, take the jars out of the refrigerator and give the oats a good stir. You may want to add a splash of almond milk if the mixture is too thick for your liking.
- Top each serving with 0.25 cup of chopped walnuts for added crunch and healthy fats. Walnuts also provide a nice contrast to the creamy oats.
- Serve your pumpkin spice overnight oats cold, or if you prefer, you can warm them up in the microwave for about 30 seconds. Just be sure to remove the lid before microwaving!
- Enjoy your delicious and nutritious breakfast! These oats are perfect for busy mornings and can be customized with your favorite toppings, such as berries or a dollop of Greek yogurt.
- Store any leftovers in the refrigerator for up to 3 days. Just remember to give them a stir before serving, as the ingredients may settle.
- And there you have it: a breakfast that’s not only good for you but also tastes like a slice of pumpkin pie. Who knew healthy could be so delicious?
Nutrition (per serving)
- Calories: 250
- Carbs g: 30
- Protein g: 8
- Fat g: 10
- Sugar g: 2
