Pumpkin Spice Oatmeal / An Easy Breakfast for People in a Hurry

The Importance of Breakfast

These days we all seem to be in a hurry, rushing out the door without much time to spare. These days, only 25% of adults are taking the time to eat a good healthy breakfast. Does breakfast really matter though? Doesn’t it cut out extra calories for the day?

Studies continue to show that skipping breakfast has its problems. According to studies conducted by Dr. Lester Breslow, those who skip breakfast are at a 30-40% higher risk of dying, than those who eat breakfast regularly. Skipping breakfast can also lead to being overweight, because the calories eaten in the morning are more effectively utilized than those consumed later in the day. Studies also show that breakfast skippers are at a higher risk for developing diabetes. Some may think that they are reducing their calories by skipping breakfast and therefore helping them to lose weight. If you skip breakfast, you tend to eat more snacks and food throughout the day.

For those who do not have enough time in the morning to make breakfast, consider waking up earlier and make the time. This oatmeal recipe below only takes me 10 minutes to make in the morning, giving me plenty of time to finish all the other morning necessities.

This recipe contains 450 calories, 12 grams of fiber, and 12 grams of protein!  So make sure you make breakfast an important part of your day, because your future self will thank you!


Quantity Unit Name Link Alternatives
½ cup quick oats
1 cup water
1 pinch salt
2 tablespoons ground flaxseed
tablespoon agave nectar
¼ teaspoon pumpkin spice
¼ cup soy milk
¼ cup berries
1 ounce nuts


  1. Add water, quick oats and salt to a pot on medium heat.
  2. Cook for about 5 minutes, until the oatmeal comes to a slight boil and the right consistency.
  3. Mix in flaxseed, agave nectar, pumpkin spices and soymilk. Then transfer the mixture to a bowl.
  4. Top the oatmeal with blueberries and soymilk. Enjoy!

Prep Time: 10 minutes
Serving Size: one bowl
Kylee Melo, RD

is a registered dietitian who enjoys running and vegan cooking. Be sure to check out her blog: Veganrunningdietitian

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