• 160g butternut squash grated, or canned pumpkin
  • 1 cup (250ml) almond milk (or dairy alternative)
  • 12 cup (50g) rolled oats (or brown rice flakes or quinoa flakes if gluten free)
  • 2 tsp maple syrup (honey or rice malt syrup)
  • 12 tsp pumpkin pie spice plus extra for dusting
  • 12 tbs Greek yogurt (or dairy-free alternative)
  • 2 tbs vanilla protein powder (or natural protein powder)
  • 1 tbs water adding up to 3 tbs to blend
  • 14 cup (20g) pecans roughly chopped


This method is based on 1 serving

  1. Place butternut squash, milk, oats, maple syrup and spice in a small saucepan over medium heat. Simmer for 8-10 minutes until thickened and the squash is soft. Pour into serving bowl.
  2. Combine yogurt and protein powder in a small bowl. Add sufficient water to blend to a smooth consistency.
  3. Serve oatmeal topped with yogurt, pecans and a dusting of spice to serve.


Based on 1 serving

Energy (kJ) 2607 Energy (cals) 623 Protein 28.5g Fat 29.7g Sat. Fat 4.3g Carbs 55.1g Sugar 24.5g Fiber 13.3g