Whether you’re a runner, triathlete, gym-going fitness enthusiast or simply seeking a comforting, nutritious breakfast to jump start an active day, these Pumpkin Scrambled Oats are sure to hit the spot.
With the flavors of fall, sustaining whole-grain carbs, and a protein boost that’ll keep you going, it’s an easy oat recipe you’ll want to revisit time and time again during this splendid season of cooler temps and endless outdoor adventures.
Simple Ingredients: Pumpkin, Greek yogurt, egg, maple syrup, oats, and pumpkin pie spice!A 15-second Pumpkin Scrambled Oat Tutorial!
Why Make Pumpkin Scrambled Oats?
Fall Flavor Fusion: Pumpkin is the quintessential fall ingredient. It’s warm, earthy notes complement the creaminess of oatmeal beautifully – plus for the ½ cup used in this recipe, you get a lot of nutrition for about 45 added calories — plant-based carbohydrates with no added sugar, virtually no fat, a good source of vitamins (especially vitamin A / beta carotene), and minerals athletes need more of like iron and potassium.
Protein Powerhouse: If you’re an active individual or simply looking to boost your protein intake, this recipe is a game-changer. Oats and eggs provide a solid protein base that’s perfect for muscle recovery and sustained energy. Often, I will use these protein oats to add even more a boost.
Quick and Easy: This pumpkin breakfast recipe reminds me of a cross between traditional oatmeal with pumpkin to skillet granola – really, it’s like a soft pumpkin granola that you don’t have to bake. Whip this pumpkin oat recipe up in a non-stick skillet in under 10 minutes – I feel like the process is just the same as making scrambled eggs (hence the name).
How to Serve and Store: Eat warm or room temperature. Delicious plain, or add your favorite nuts/seed (I added sprouted pumpkin seeds) or add as a “crumble” topping on your yogurt, cottage cheese or smoothie bowls. Store leftovers, in air-tight container in fridge for up to 5 days. Reheat in an air-fryer or toaster oven for 3-4 minutes.
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Pumpkin Scrambled Oats are a comforting and nutritious way to jumpstart fall mornings. A quick breakfast, only 10 minutes max to make in a skillet — simple, wholesome ingredients and 22g protein so you don't get hungry later!
Course:
Breakfast, Snack
Keyword:
breakfast, oats, pumpkin
Servings: 1serving
Calories: 390kcal
Ingredients
1/2cupcanned pumpkin
2tbsp0% fat Greek yogurt
1large egg
1tbspmaple syrupcan omit or use a syrupy substitute if moderating carbs
3/4cuprolled oatsI used @oatsome protein oats
1/4tsppumpkin pie spice
Optional extras: nutsseeds, dried fruit
Instructions
Mix everything up in a bowl.
Bring nonstick skillet to medium heat (not too high if using the maple syrup, you don’t want the sugars in it to burn).
Spread out batter in skillet, about 1/3” thick, let cook for a few minutes, then use spatula to turn over in big chunks. Cook forc a few more minutes before using spatula to “chop up” … just imagine how you would do for scrambled eggs! Cook a few more minutes, tossing frequently, until mixture drying out some.
Finished product will be turning golden brown on the outside and still a bit soft — like a cross between oatmeal and skillet granola.
Add mix-ins of choice, if desired. Serve warm or room temperature – either plain, in milk, on top of yogurt or cottage cheese, etc.
Protein Pumpkin Krispie Treats are a healthy interpretation on one of my most-loved childhood snacks. They are made without marshmallows (or any added sugar at all) or butter – instead I use a sugar-free syrup swap and a seed and oat butter.
While you can use peanut butter, or any nut butter of your choosing, I like to use theSeed & Oat Butter from Garnish because it’s free of the Top 9 Allergens. Thankfully, I don’t have food allergies, but when you have someone in your house who does and/or you want to share dishes with others who might (but you don’t know) . . . . this spread is a great option. A great solution when there are peanut allergies around. Save 20% at EatGarnish.comwith my code FITFORK
The protein rice krispies are a very satisfying snack that won’t leave you hungry or in a sugar-crash 30 minutes later – they have 11g protein thanks to the addition of some protein powder and the protein in the Seed & Oat Butter.
TIPS FOR MAKING PUMPKIN PROTEIN RICE KRISPIE TREATS
Nut Butter: Discussed above, but you can use any nut butter you prefer. The Seed & Oat Butter is a great solution if you or your guests have any peanut or tree nut allergies.
Sweetener: I used a zero-carb simple syrup. You can also use a honey substitute or maple syrup substitute. Also using real honey or 100% maple syrup is fine too, just note that the macros of the recipe will change.
Why Flaxseed?: If you notice that the syrup is more watery than thick, use the recipe suggestion to mix in 1 tablespoon of flax seed meal into the recipe to serve as a binder/thickener. In vegan recipes, flaxseed mixed with water is often referred to as a flax egg.
Protein Powder: Again, you have the leeway in this protein krispie treat recipe to use the type of protein powder you prefer – plant-based, whey, etc. Also, there are a few flavors that will work best including vanilla, cake batter, pumpkin and even unflavored. Today I used Clean Lean Protein from Nuzest, you can save 15% with code: FITFORK
Pan Size: This no marshmallow rice crispie recipe fits into an 8”x8” brownie pan, 9”x5.5” toaster oven pan, 9”x5” load pan, or even in 8 of the tins of a muffin pan.
Storing Leftovers: This recipe is the crispiest served right upon making. However, if you have leftovers to save, keep them in an air-tight container in the fridge for up to 5 days. They will be a little softer in texture, but still delicious.
You’ll feel a wave of nostalgia biting into these rice krispie treats, mixed up with real pumpkin to celebrate the season. No marshmallows or added sugar, plus protein for a balanced snack – this easy recipe is a winner and works for gluten-free, nut-free, vegan diets and more.
½cupOat & Seed Butter from Garnishor nut butter of your choice
1/3cupzero-carb “syrupy” sweetenerlike a honey substitute or maple syrup substitute – or the real stuff if you don’t mind a higher calorie/carb count
1tbspground flax seedoptional
2/3cupprotein powdereither vanilla, cake batter or pumpkin flavor
2½cupplain puffed rice cereallike Rice Krispies
Optional Chocolate Drizzle:
3Tbspsugar-free chocolate chips
½tspcoconut oil
Instructions
Line an 8”x8” brownie pan or 9”x 6” rimmed pan with parchment paper; or spray with cooking spray.
Add pumpkin, oat/pumpkin butter and syrup to bowl and mix until combined. If your seed butter is thick, warm up in microwave for 10 seconds until an easier-to-stir consistency.
Stir in flax seed meal. This can be omitted if you are using a thick syrup consistency sweetener. But if your sweetener is thinner, this helps serve as a thickener/binder.
Stir in protein powder until combined. Mixture will be thick and pasty.
Next stir in rice cereal until thoroughly coated and press down with fingers or spatula into prepared pan. Stick in freezer for 10 minutes to firm up before cutting.
If you’d like to do the chocolate drizzle, add chocolate chips and coconut oil to small microwave-safe bowl and microwave/stir in 15-second increments until smooth. Drizzle over treats.
Transfer back to freezer to firm up for 5 minutes before cutting into 8 bars/squares. Serve immediately.
Store leftovers in air-tight container in fridge for up to 5 days. Note that the texture will be less crunchy on leftovers – but still yummy!
Microwave Pumpkin Risotto, so seasonally scrumptious! My “secret” shortcut allows me to get this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. Today, I’m going to share this easy pumpkin side dish with you along with all my tips on how to make microwave risotto!
This pumpkin rice recipe will make a complementary side dish to all sorts of fall-inspired meals including turkey at Thanksgiving, a beef roast for Christmas or as part of other celebratory feasts. The simple fact is, it’s just so easy and quick to make, it’s ideal for weeknight dinners too – love to serve it with sauteed shrimp on top or slices of leftover steak.
Use Arborio rice! Or, in a pinch, any other short or medium grain rice will yield a good result.
To garnish, I used fresh snipped Sage, a robust herb that shines in hearty, rich dishes. Also, I drizzled just a bit of sweet-tangy balsamic syrup to complement the savory and play up the pumpkin. You can reduce balsamic vinegar by boiling it for some time to make a balsamic syrup, but I find it much more convenient to buy the syrup. BTW, these garnishes are optional.
Microwave Pumpkin Risotto Tips
Type of Rice:Arborio rice is the is the go-to rice for making risotto. It’s a short-grain rice that can absorb lots of liquid and yields a creamy, hearty texture. In a pinch, you can substitute any type of medium- or short-grain rice with a good result. Just never use a long grain or instant rice.
Cooking Container: Ensure that you are using a large enough microwave-safe container so that the ingredients don’t boil over and make a mess. I suggest an 8-cup capacity glass measuring cup with handle. It’s safe for the microwave, reduces the amount of measuring cups dirtied, and the handle is the safest way remove/return the microwave between stirring sessions.
Vegan: It’s easy to swap the chicken stock for vegetable broth to keep the recipe plant-based. Also, instead of Parmesan cheese, use a vegan parm substitute
Fresh Herbs: Go with what floats your boat, or skip all together. I thought fresh sage, with its earthy and bold profile, was a nice complement to this richer pumpkin dish.
The dish looks watery at first, but the Arborio rice soaks up all that goodness during cooking and releases a creamy texture.
Note: This post contains affiliate links. Any commissions earned are used to offset operating expenses for The Fit Fork. Thank you!
Microwave Pumpkin Risotto, so seasonally scrumptious! A “secret” shortcut gets this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. A complementary side dish to fall-inspired meals including Thanksgiving turkey, Holiday beef roast, or fast and easy with salmon or shrimp for a weeknight meal!
Course:
Side Dish
Cuisine:
Italian
Keyword:
fall, pumpkin, rice, thanksgiving
Servings: 4servings
Calories: 195kcal
Ingredients
1/2cupchopped onion
2.5tbspbutter or olive oil
1/2tbspminced garlic
3/4cuparborio rice
2cupschicken or vegetable stock
1/2cuppumpkin from can
1/2teaspoonground black pepper
¼teaspoonsalt
¼teaspoonground nutmeg
½cupfresh grated Parmesan cheeseplus 1-2 tbsp more for topping
Garnishoptional fresh snipped sage and balsamic syrup.
Instructions
In a 2-quart microwave-safe glass bowl, add chopped onion, butter, and garlic. Microwave on high for 3 minutes.
Stir in rice to onion mixture and microwave on high for another 3 minutes.
Mix in stock, canned pumpkin, pepper, salt and nutmeg. Microwave this mixture on high for a total of 16 minutes, removing every 4 minutes to stir for 30 seconds (don’t skip stirring each time, this is what releases the starches for “creaminess”).
Remove and while still hot stir in cheese. Drizzle with balsamic syrup, and top with snipped fresh sage. Serve immediately.
Recipe Notes
Makes 4 servings, each with: 195 cal, 30g carb, 7g fat, 3g protein.
Pumpkin Protein Snickerdoodle cookies are a delightful treat that captures the very vibe of fall with every bite. Trust me, it was my pleasure to give seasonal and smart-ingredient updates to one of my favorite childhood cookies – a simple snickerdoodle rolled in cinnamon-sugar and baked with buttery-crisp edges and a soft, chewy center.
These snickerdoodle protein cookies will become nostalgic in a new way. Make them a new fall baking tradition and savor the goodness of pumpkin and a delightful blend of warm seasonal spices.
One of the best advantages of pumpkin protein cookies is their nutritional profile. Each cookie has only 68 calories and 3g of protein – I like to use protein powder in lieu of some of the flour found in traditional recipes to provide a protein boost.
I like to use Clean Lean Protein from Nuzest, but most any type of vanilla, pumpkin or unflavored protein powder can be substituted (like a whey) in the same measurement.
This infusion of protein makes pumpkin protein snickerdoodles a fantastic cookie selectin for various occasions throughout the day. Whether you’re looking for a wholesome breakfast option, a post-workout replenishment, or a guilt-free bedtime snack that will help allay any feelings of hunger in the night, these cookies fit the bill.
To make these cookies even healthier, you can opt for your preferred sugar substitute to keep the carb content in check – make sure you are using a cup-for-cup substitute (today I used Xylitol, a natural substitute that has 1/3 fewer calories than sugar, no bad aftertaste, and is low on the GI index). This low-carb adaptability allows you to savor the sweet, rich flavors of fall without compromising your dietary goals or requirements. Additionally, if you don not want to use all-purpose flour, swap in a gluten-free baking flour.
Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!
Course:
cookie, Dessert, Snack
Keyword:
cookie, fall, protein powder, pumpkin, snickerdoodle
Servings: 24cookies
Calories: 67kcal
Ingredients
For Cookies:
1/2cupbutter, softened
2/3cupgranulated sweetener with a 1:1 measure equivalent with white sugarI used xylitol
1tbspmolasses
½cupunsweetened pumpkin from can
1teaspoonvanilla extract
½cupprotein powder, vanillaOR can use pumpkin flavor or unflavored protein powder
1/2teaspooncream of tartar
1/2teaspoonbaking soda
1/4teaspoonbaking powder
1/4teaspoonsalt
½tablespoonpumpkin pie spice
1cupall-purpose flourgluten-free baking flour
For rolling:
1/4cupgranulated sweeterthe same type used for your dough
1/2teaspoonground cinnamon
Instructions
Soften butter, whisk with granulated sweetener and molasses. Whisk in pumpkin and vanilla extract until smooth.
Next stir in cream of tartar, baking soda, baking powder, salt, and pumpkin pie spice. Next stir in protein powder until combine, and then flour. Chill for 30 minutes.
When ready to bake, preheat the oven to 350F degrees and line two baking sheets with parchment paper or silpat mats. In a shallow dish or bowl, stir together the 1/4 cup granulated sweetener and 1/2 teaspoon cinnamon for rolling.
With measuring spoon, portion the dough by 1 1/2 tablespoons and roll into balls. Roll the dough in the cinnamon-sweetener mixture to coat, then arrange on the prepared baking sheet. Flatten the balls slightly (the cookies only spread a little bit as they bake). Bake for 12 – 14 minutes, until the edges are slightly golden. Cool 10 minutes on pan, then remove the cookies to a wire rack and let cool completely.
Makes about 24 cookies. 67 cal, 6.5g carb, 4g fat, 3g protein per cookie
I’ve been on a skin care and over wellness kick as I transition out of summer into fall. Especially since we just returned from a Mexico trip a couple weeks ago where I enjoy ALL the sun, and ate ALL the things! It was quite a treat to return home, to a box loaded with some of the latest, greatest products designed to help mid-life me live my best life! Read on for my fall skin care tips and how you can incorporate these products into your life.
Check out the “trailer” for all these great products that will help you optimize your health, wellness and beauty this fall!
Remember to Protect Yourself in the Sun
Despite the weather cooling off a bit, the sun can still be shining something fierce and lull you into a false sense of security. Ultraviolet radiation (UVR) from the sun even gets through and damage your skin (and hair and eyes) on cloudy days. And because the weather is so mild and beautiful (isn’t it an amazing time of year?!), we are all probably spending more time outdoors. So, if you’re heading out for a run, hike or to watch your favorite sports team play outdoors, make sure you are taking proactive, preventative measures by wearing sunscreen, a brimmed hat, and long sleeves, if the weather permits.
Get Your Glow Growing from the Inside
Take two tiny Biosil liquid capsules a day (AM/PM) to help get your glow on!
In addition to preventative skin measures in the sun, you can also take care of your skin, hair and nails from the “inside out,” thanks to Biosil ® Liquid Capsules. After age 21, your body’s collagen production starts to decline – and UVR from the sun is no friend of keeping collagen, elastin and keratin fabulous over time. Ugh, that’s a real bummer for year-round sun worshipers like myself. But Biosil can help skin, hair, nails and joints that are suffering the effects of diminished collagen production.
Interestingly, Biosil isn’t actually collagen product like the powders and other supplements that are touted, but instead a clinically-proven supplement backed by my 25+ years and $20 million of research into how it can help your body generate more of its own collagen and protect what you already have.
The vegan-friendly capsules are clear, tiny and easy to swallow, and contain the liquid Biosil formula. As directed, I take two capsules a day, one in the morning and one in the evening. Taking care of my joints is priority number one with me, but also, I appreciate how Biosil also helps elastin and keratin become more resilient and make wrinkles and fine lines soften and hair and nails thicker and stronger – and joints happier! You can learn more HERE.
Take Care of Previous “Sins of the Sun” at Home
Medpeel Cark Spot Corrector is my new best friend!
If you’re like me, and getting a big older, you may have started noticing dark spots on your face . . . and chest and hands (for me). These dark age spots (or “liver spots” as my grandmother called them –ewww), are from cumulative UV damage from the sun, and can also be exacerbated by a genetic predisposition. Well, that’s no fun. I don’t have the time to sit around in a med spa or funds for any laser type treatments to zap them away – so I was THRILLED to find Medpeel Professional Strength Dark Spot Corrector Brightening Serum that is clinical strength, but safe enough for me to use at home. This easy to apply serum can fade dark spots with visible results and make skin tone more luminous overall in as little as 14 days.
Use up to twice daily, after cleaning, exfoliating and toning face with the products of your preference. Then rub in a few drops of the concentrated serum at problem areas (or honestly all over the tops of my hands and full face) and the finish with a sunscreen (SEE, ya need to keep up with the sunscreen). The active ingredient is Alpha Arbutin, a molecule extracted from the bearberry plant which helps prevent the formation of too much melanin which causes these dark spots. Alpha Arbutin is very gentle and kind to the skin and I am not noticing any irritation at all.
Save 20% with code BABBLE20 at MedPeel.com (valid 10/1/22 to 12/31/22)
Get Enough Sleep – 7 to 8 Hours Please
September though the end of the year is a VERY busy time of year. Back-to-school season, along with all the extra-curriculars that come along with busy family life. Work can be ramping up as the final fiscal quarters close out, and deadlines are a plenty. Plus, my running season is ramping up which means more early morning trainings and additional stress put on my body. All these factors may be wreaking havoc on your sleep hygiene – most of us need at least 7 to 8 hours to function optimally! Poor sleep can cause stress hormones to go crazy, and that’s just not good for your skin an overall well-being. So, turn off media an hour before bed, start a relaxing routine (like maybe pamper yourself with a warm bath!)
Exfoliate & Relax with a Seasonally-Inspired Home Spa Treatment
The autumn Tree Hut Shea Sugar Scrub scents are ahhh-mazing and my skin is too!
So, hey! Why not pamper yourself before bed, as mentioned with a nice calming bath, long warm shower, or some other spa-like, out-of-your-norm special treatment? I love using Tree Hut’s Shea Sugar Scrubs — they have an array of delicious scents that will evoke and seasonal mood! This autumn, I’m falling for Tree Hut’s newest Shea Sugar Scrubs — Pumpkin Spice Latte and Velvet Coffee. I can scrub away all that yucky dry skin from my summer adventures to uncover glowing, hydrated skin thanks to the good-for-me ingredients that leave my skin so happy and feeling fab. The Pumpkin Spice Latte scrub smells divine, wafting of pumpkin, nutmeg, cinnamon, vanilla and orange zest! The nutmeg seed powder acts as an anti-inflammatory to help calm the skin. The Velvet Coffee scrub has me buzzing with excitement because the infusion of caffeine helps to firm and tighten the skin topically while the coffee arabica seed is an effective exfoliant. Plus, it smells like a mug of blissful caramel maple coffee!
In addition, an, these products are also a great way to exfoliate my hands and face before I use the Medpeel Brightening Serum mentioned earlier.
Eat Well! Treat Yourself, but Remember Balance & Moderation
CORE Bar is an ideal snack before my workout & the limited-edition pumpkin spice is YUM!
I’m not a denier. That surprises people, since I’ve been lean my whole life. I say eat a little bit of the treat, it will satisfy you and you’ll be less likely to eat the whole package of “whatever” later. In the fall, the choices for goodies really REALLY ramps up – I’m mean, the Halloween candy alone . . .not to mention all the pies and candies coming up over the holidays. Growing up, my mom would tell me that too much sugar was bad for my skin. Not sure if that’s true, but I do know that drinking enough water and making clean, wholesome food choices most of the time does help with clear, bright, happy skin.
As mentioned, I will have a bit of sweets, if they are around. But I also like to keep healthy bars on hand to curb any cravings in a more mindful way. A favorite is CORE’S newest Pumpkin Spice Bars featuring the taste of warm cinnamon and spices and pumpkin with every yummy bite. In addition to the great taste and texture, I appreciate the quality, plant-based, wholesome ingredients in these bars that offer 6g fiber, 6g protein and immunity support. It’s the perfect bar to fuel up before my run or workout!
