These Pumpkin Pie Overnight Oats are a delicious breakfast when you're craving fall flavors during pumpkin season! With a couple minutes of prep the night before, your pumpkin spice breakfast will be waiting for you the next morning. 😊
⭐️⭐️⭐️⭐️⭐️ Review: "This is so so so good. I made it with honey once and it was just as good as with maple syrup. 5/5 for sure." -Kaitlyn
As a dietitian, I never regret when I take a few minutes to meal prep the night before and wake up to a nutritious breakfast to start my day. If you're like me and you're a fan of pumpkin recipes, you gotta try these pumpkin overnight oats! They're a creamy combination of oats, milk, and pumpkin with Greek yogurt and chia seeds for added protein, healthy fats, and fiber. I hope you love it as much as I do. 😊
Pair these oats with Copycat Starbucks Egg White Bites or a Cottage Cheese Egg Bake for more protein.
More Overnight Oats Recipes
- Blueberry Overnight Oats
- Strawberries & Cream Overnight Oats
- Banana Bread Overnight Oats
- Carrot Cake Overnight Oats
- Peach Cobbler Overnight Oats
- Apple Cinnamon Overnight Oats
- Gingerbread Overnight Oats
More Healthy Pumpkin Recipes
- Creamy Pumpkin Spice Chia Pudding
- Pumpkin Energy Balls
- Creamy Pumpkin Chili
- Deliciously Creamy Pumpkin Hummus
- Pumpkin Protein Shake
- Pumpkin Oatmeal Pancakes
- Easy Banana Pumpkin Muffins
More Ideas for Hormone Balancing Breakfasts.
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Key Ingredient Notes and Substitutions
This pumpkin overnight oats recipe is made with simple ingredients. Below are some notes. Check the recipe card at the bottom for measurements.
- Pumpkin Puree - canned pumpkin gives these overnight oats a creamy texture and a great pumpkin flavor! It also adds vitamin A, vitamin C, and fiber for a healthy gut. Be sure to look for real pumpkin rather than pumpkin pie filling which has added ingredients including sugar and salt. You can find canned pumpkin puree at most grocery stores any time of year so you're not only limited to pumpkin season!
- Rolled Oats - I recommend using rolled oats, also known as old fashioned oats or traditional oats, because they give the best texture to overnight oats. They absorb the milk and become super creamy. I don't recommend using quick oats because they will get mushy. I don't recommend using steel cut oats because they will not become as soft. To make it gluten-free, use certified gluten-free oats.
- Milk - I use unsweetened vanilla almond milk for overnight oats, but you could use any milk you like. Coconut milk or cashew milk will make it even creamier. Oat milk or regular milk work great, too.
- Greek Yogurt - Greek Yogurt or Skyr (Icelandic Yogurt) both add protein and probiotics to help support gut health. You can use regular yogurt if the texture of Greek Yogurt bothers you or plant-based yogurt to make it vegan. Use vanilla flavored yogurt if you want it a bit sweeter.
- Chia Seeds - chia seeds add to the texture of overnight oats. They also contain healthy fats, fiber, and protein.
- Sweetener - I personally love using pure maple syrup to sweeten these pumpkin pie overnight oats. You can use your own sweetener of choice - honey, agave nectar, date syrup, brown sugar, or coconut sugar all work.
- Pure Vanilla Extract - to add a creamier vanilla flavor.
- Pumpkin Pie Spice - pumpkin pie spice has all the flavors of pumpkin pie in one little bottle! It's a combination of a cozy pumpkin pie mix of spices often including cinnamon, ginger, cloves, nutmeg, and allspice.
How to Make Pumpkin Pie Overnight Oats
Below are the instructions for how to make these overnight oats with some photos that I hope are helpful!
- Step 1 - In a mason jar or other container with a lid, combine the dry ingredients including the oats, chia seeds, and pumpkin pie spice with the milk. Stir it.
- Step 2 - Add the pumpkin puree, yogurt, maple syrup and vanilla. Stir it really well.
- Step 3 - Store in the fridge overnight (or at least 3-4 hours) in an airtight container. When ready to serve the next morning, add your favorite toppings.
Hint: Use a wide-mouth mason jar or even an empty peanut butter or almond butter jar to make your overnight oats. Don't use a container with a narrow mouth because it will be harder to mix.
Dietitian Tip
Did you know that oatmeal contains a dietary fiber called beta-glucan? Beta-glucan may help lower cholesterol levels, can help support your digestive system and gut health, and stabilize blood sugar levels. Just a half cup of oats contains around 15% of your daily fiber intake for the day and 5 grams of protein. These overnight oats are a delicious way to nourish your body with care and stay full and satisfied until your next meal.
Video of How to Make Pumpkin Overnight Oats
Here's a video of how to make this recipe that I hope is helpful!
Variations
The beauty of overnight oats is the freedom to adjust a recipe to your taste. There are so many ways to customize these creamy Pumpkin Pie Overnight Oats so get creative with your toppings and add-ins.
- Sweeter - if you like things on the sweeter side, add another drizzle of maple syrup or extra splash of vanilla extract. You can also make these sweeter by using vanilla milk instead of plain, or a vanilla flavored yogurt instead of plain. Or add grated apples!
- Vegan - use vegan yogurt and plant-based milk to make this recipe vegan-friendly. Some dairy-free yogurt options are coconut yogurt, cashew yogurt, or almond milk yogurt.
- High Protein - the yogurt, oats, and chia seeds provide protein in this recipe. If you want to add more protein, add in a scoop of plain or vanilla protein powder. You may need to adjust the consistency by adding more milk.
- Heartier - in addition to chia seeds, add flax seeds or hemp hearts (hemp seeds) for even more thickness and hearty texture, healthy fats, dietary fiber and protein.
Ideas for Toppings for Overnight Oats
If you have a little extra time, add your favorite toppings. Here are some ideas:
- Fruit - sliced bananas, apples, or blueberries pair nicely with all the pumpkin-y goodness in this recipe.
- Nuts or Seeds - pumpkin seeds, sliced almonds, toasted walnuts, or chopped cashews on top add crunch and even more flavor.
- Nut butter - add a Tablespoon or a drizzle of your favorite nut or seed butter to the top! Peanut butter, cashew butter, or almond butter work great. For an allergy-friendly nut-free option, use sunflower seed butter.
- Graham Crackers - add some crushed graham crackers on top. I love Simple Mills Honey Cinnamon Sweet Thins crumbled on top of this easy recipe.
Storage for Pumpkin Pie Overnight Oats
- Refrigerator: Store in an airtight container for up to 3-4 days
- Here are some options for containers to use for overnight oats: Wide Mouth Mason Jars, 16 oz works perfectly, Overnight Oats Containers with Lids and Spoon
Expert Tips
- Use Rolled Oats (also called Old-Fashioned Oats) for best texture when soaked.
- For thicker oatmeal, add a bit less milk to the oat mixture.
- If you like your overnight oats a bit thinner, add a little extra milk.
FAQ
While healthy eating means something different to everyone, overnight oats can help you meet your daily dietary needs! Oatmeal is high in soluble fiber for a healthy gut. It is also high in several nutrients including magnesium, iron, and zinc. Chia seeds add heart-healthy fatty acids that also support hormone health and brain health, protein, and more fiber. Pumpkins adds fiber and vitamins C and A. This recipe is vegetarian and gluten-free if using certified GF oats.
If you aren't familiar with overnight oatmeal, it's a way of soaking oats in milk and other ingredients overnight. So instead of eating warm oatmeal, you eat it cold. Soaking oats overnight makes them super decadent and saves you time in the morning!
The best oats for overnight oats are rolled oats, also called old-fashioned oats. Quick oats are smaller pieces and cook faster so they tend to get too mushy for overnight oats. Steel-cut oats are not steamed or rolled as rolled oats are. Because of that, they take much longer to cook or soften and don't work so great for overnight oats.
As it is with all things that have to do with nutrition, the answer is not so simple. But the soluble fiber found in oats can help you stay full for longer making it less likely that you will overeat at your next meal or snack. A recent study in the Physiological Research Journal showed that fiber, starch, and other phytochemicals in oatmeal can have an anti-obesity effect and can also help to promote healthy gut bacteria.
Related
Looking for other dietitian recipes like this? Try these:
Pairing
These are my favorite dishes to serve with Pumpkin Pie Overnight Oats:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Easy Pumpkin Pie Overnight Oats with Chia Seeds
Equipment
Ingredients
- ½ cup rolled oats
- ½ tablespoon chia seeds
- ½ cup unsweetened almond milk (or milk of choice)
- ¼ cup pumpkin puree
- ¼ cup Greek yogurt
- 1 tablespoon pure maple syrup
- ½ teaspoon pure vanilla extract
- ½ teaspoon pumpkin pie spice
Instructions
- In a mason jar or other container with a lid, combine the dry ingredients including the oats, chia seeds, and pumpkin pie spice with the milk. Stir it.
- Add the pumpkin puree, yogurt, maple syrup and vanilla. Stir it really well.
- Store in the fridge overnight (or at least 3-4 hours) in an airtight container. When ready to serve the next morning, add your favorite toppings.
Video
Notes
- Use Rolled Oats (also called Old-Fashioned Oats) for best texture when soaked.
- For thicker oatmeal, add a bit less milk to the oat mixture.
- If you like your overnight oats a bit thinner, add a little extra milk!
- Refrigerator - Store overnight oats in an airtight container for up to 3-4 days.
- Here are some options for containers to use for overnight oats: Wide Mouth Mason Jars, 16 oz works perfectly, Overnight Oats Containers with Lids and Spoon
Kaitlyn v
This is so so so good. I made it with honey once and it was just as good as with maple syrup. 5/5 for sure.
Mallory
Hi Kaitlyn, thank you SO much for taking time to leave a review. I'm so happy that you enjoyed the recipe - it means so much to me! Using honey is a great idea, I may just have to try that! ❤️ Thank you again! -Mallory