This Pumpkin Pie Overnight Oats Recipe is a delicious breakfast for pumpkin season when you're craving fall flavor! It's a great way to get in tons of nutrition at breakfast and perfect for busy mornings! With a couple minutes of prep the night before, your pumpkin spice breakfast will be waiting for you the next morning. 😊
As a dietitian, I appreciate a nutritious breakfast to start my day. If you're like me and you're a fan of pumpkin recipes and want an easy breakfast that you can meal prep and have ready for you in the morning, you gotta try these pumpkin overnight oats! A creamy combination of oats, milk, greek yogurt, chia seeds, and pumpkin puree. I hope you love it as much as I do. 😊
This recipe was inspired by my Apple Cinnamon Overnight Oats and Pumpkin Banana Bread Muffins recipe. It pairs great with Kale and Mushroom Egg Bites or a Cottage Cheese Egg Bake for more protein.
Wondering whether breakfast is important or trying to find more options that fit into your busy schedule? Here are 7 Health Benefits of Breakfast and Ideas for Hormone Balancing Breakfasts.
Jump to:
Key Ingredient Notes and Substitutions
These Pumpkin Overnight Oats are made with simple ingredients. Below are some ingredient notes. Be sure to check the printable recipe card at the bottom for exact ingredient measurements and full recipe.
- Pumpkin Puree - canned pumpkin gives these overnight oats a creamy texture and of course that 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. The great thing is, 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, 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. I'm a big fan of Bob's Red Mill brand.
- Plant-Based Milk - I use Califia Farms 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. Other non-dairy milk like oat milk or soy milk work, too. Feel free to use dairy milk (regular milk) if you prefer it over non-dairy milk.
- Vanilla Yogurt - Greek Yogurt or Skyr (Icelandic Yogurt) are both perfect for adding just the right amount of sweetness, some protein and probiotics to help support gut health. You can use regular yogurt if the texture of Greek Yogurt bothers you. If you want to make this recipe vegan, use plant-based yogurt. I use either Siggi's or Iceland Provisions brand of Skyr. I do recommend using vanilla yogurt for this recipe, but you can use plain if you prefer less sugar.
- Chia Seeds - chia seeds add to the texture of overnight oats. They are also high in healthy fats, fiber, and protein. Plus, they are good for your skin! I use Nativas brand. Learn more about the health benefits of chia seeds.
- 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.
- 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 visuals 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! Don't forget to check out the recipe card below for the full recipe.
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 feel free get creative with your toppings and add-ins.
- Sweeter - if you like things on the sweeter side, add another drizzle of maple syrup or splash of vanilla extract. You can also make these sweeter by using vanilla milk instead of plain, or a fruit-flavored yogurt instead of vanilla. Or add some 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, throw 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 to this perfect breakfast! Here are some ideas:
- Fruit - sliced bananas, apples, or blueberries pair nicely with all the pumpkin-y goodness in this recipe!
- Nuts or Seeds - add 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
Refrigerator - Store overnight oats in an airtight container. I store mine in mason jars or other individual containers. You can keep overnight oats in the fridge for up to 5 days. They will continue to get creamier the longer they sit. I typically make them the night before and let them soak overnight, but you could meal prep multiple jars to have them ready for you throughout the whole week.
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. I use Bob's Red Mill rolled oats.
- 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 are a nourishing option that can help you meet your daily dietary needs! Oatmeal is high in soluble fiber for a healthy gut and extra filling with the addition of the chia seeds and Greek yogurt in this recipe. 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. Pumpkin adds antioxidants, vitamins C and A. This recipe is gluten-free if using certified GF oats, and vegetarian.
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!
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. I like to use Bob's Red Mill brand.
As it is with all things that have to do with nutrition, the answer is not so simple. But I would say that oatmeal can certainly help with weight loss. 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 and breakfast ideas like this? Try these:
Pairing
These are my favorite dishes to serve with Pumpkin Pie Overnight Oats:
Want to Learn About Nutrition?
Here are some of my educational articles you may enjoy:
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....I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian
📖 Recipe
Creamy Pumpkin Pie Overnight Oats with Chia (Easy)
Equipment
Ingredients
- ½ cup rolled oats look for certified gluten-free if you are GF
- ½ tablespoon chia seeds
- ½ cup unsweetened almond milk or milk of choice
- ¼ cup pumpkin puree
- ¼ cup nonfat vanilla Greek yogurt
- 1 tablespoon pure maple syrup
- ½ teaspoon 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. I use Bob's Red Mill rolled oats.
- 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. I store mine in mason jars or other individual containers. You can keep overnight oats in the fridge for up to 5 days. They will continue to get creamier the longer they sit. I typically make them the night before and let them soak overnight, but you could meal prep multiple jars to have them ready for you throughout the whole week.
-
- Wide Mouth Mason Jars, 16 oz works perfectly
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