Healthy Oats with Fig & Pumpkin Seeds

Recipe Classifications


Mediterranean (not Italian)




Gluten-Free, Nut-Free, Vegan, Vegetarian, Mediterranean Diet, DASH, Kid-Friendly


Brown / White

Freezes well:


Prep Time  (total time):

Under 15 Minutes  (Under 15 Minutes)


This Healthy Oats with Fig and Pumpkin Seeds recipe will satisfy your autumn cravings. 

On top of the comfort this recipe brings, it also has health benefits. Oats help lower cholesterol and blood sugar levels. Figs are packed with calcium and potassium while pumpkin seeds are high in magnesium. 

Healthy Oats with Fig and Pumpkin Seeds

The crunch of the pumpkin seeds and the sweetness of the fig complements the creamy texture of the oats. These flavor combinations will revitalize your morning and give you the energy to start the day.

For meal planning, we suggest using rolled oats instead of quick oats. Don’t cook them! Instead, make a batch of overnight oats using any dairy-free milk of choice. Store in the fridge and just grab as you go!

Healthy Oats with Fig & Pumpkin Seeds

Versatile breakfast: Toasted almonds and chopped dried figs on oats with honey and ricotta cheese or dates and pumpkin seeds. Or, all mix all of them together —you can't go wrong— for an easy yet hearty, sweet, and creamy breakfast.
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Servings 1 serving
Calories 448kcal


  • ½ cup quick oats first mix with hot water if you want oatmeal. We use this gluten-free option.
  • 2 tablespoons low fat yogurt
  • 2 tablespoons dried figs chopped, can substitute dates
  • 1 tablespoons pumpkin seeds or almonds
  • 1 teaspoon honey
  • 1 pears, oranges optional


  • Can be served hot or cold. If you want hot, then mix oats with hot water, then let cool for 5 minutes before adding other ingredients. For cold, skip the water and simply mix oats with other ingredients.
  • Mix oats, ricotta (or plain yogurt), and a healthy dab of organic local honey.
  • Top with pumpkin seeds (or almonds, we use our food processor to crush a jar of almonds and keep it in the fridge for ease of use) and chopped figs (some prefer chopped dates).
  • Some like adding other fruits (pears and oranges) to the mix.


  1. I have not tried this, but for those who are keto, paleo, Atkins, or whole30, you can substitute oatmeal with 4 ingredients- Ground flax, chia seeds, unsweetened shredded coconut and a keto-friendly granulated sweetener of choice. I found this recipe here
  2. To make kid-friendlier, I suggest chopped yogurt, dates, crushed almonds, and a teaspoon of honey (two if the yogurt is too tart).
  3. For Fatty Liver Meal Plan, modify: use plain no-fat Greek yogurt
  4. For Low Histamine Meal Plan, modify: use fresh figs and omit oranges. Instead of using yogurt, cook or soak the oats with dairy-free milk or replace them with coconut yogurt. 


Calories: 448kcal | Carbohydrates: 82g | Protein: 13g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 2mg | Sodium: 37mg | Potassium: 753mg | Fiber: 12g | Sugar: 42g | Vitamin A: 123IU | Vitamin C: 9mg | Calcium: 159mg | Iron: 4mg

Recommended products

Hamilton Beach 10-Cup Food Processor


Ninja 400-Watt Blender/Food Processor




Hi! I’m Mike. I’m happily married and have a young daughter. I’ve lived all over the world and have learned a lot from seeing others’ perspectives. I’ve also had many life altering health challenges. Fortunately, my lovely and brilliant wife helped save me by finding a new and better way for us to live. We started The Healthy Treehouse to share what we’ve learned and to learn from others, too.