Pumpkin Overnight Oats
Nearly 1000 5-star ratings can't be wrong! These pumpkin overnight oats are like having your favorite fall dessert for breakfast. Packed with protein and fiber, these healthy oats come together in just 5 minutes-making them perfect for busy fall mornings.
🔍 Recipe At-A-Glance: Pumpkin Overnight Oats
- ⏰ Prep Time: 5 minutes
- 🕰️ Chill Time: 4+ hours
- 🎃 Flavor Profile: Sweet, creamy, pumpkin-y, packed full of fall spices-basically pumpkin pie but for breakfast
- 💪 What Makes It Healthy: 22g protein and 14g of fiber per full-size serving, tons of gut-nourishing probiotics
- 🥄 Good For: Meal prep breakfasts, busy weekday mornings, kid breakfasts
- ↪️ Make Ahead: Designed for meal prep! Whip this up on the weekend to eat on all week.
- 🧡 Difficulty: If you can stir, you can make this!
"This is a great recipe. It's nice and creamy and just wonderful!"
- LAURA -
Summarize and Save this Recipe Using:
🧡 Why You'll Love This Recipe
Hey there, I'm a little bit of an overnight oats fangirl, and out of all 15+ healthy overnight oats recipes, this pumpkin version is my favorite for fall. If you're a PSL lover, this make ahead breakfast is going to be your fave this autumn!
Here's why you'll love this recipe:
- Make Ahead: Prep a batch of these on the weekend for easy (and delicious) breakfasts all week long.
- Packed Full of Protein & Fiber: A full batch has a whopping 22g of protein and 14g of fiber without any added protein powder or fiber.
- So Easy To Make: It takes less than 5 minutes to stir together. Really.
- The Best of Fall Flavors: Pumpkin, cinnamon, cloves, oh my! This tastes like my homemade pumpkin pie recipe, just in a jar.
- A recipe you can trust: My overnight oats recipes have been über popular on the internet for over a decade. With thousands of 5 star reviews, you can trust my oats recipes.
🎃 The Ingredients You Need
- Oats: use rolled oats (AKA: old-fashioned oats) here, not quick cooking or steel cut oats-save those for my slow cooker steel cut oats recipe
- Greek Yogurt: any store-bought plain Greek yogurt will do, or if you prefer, you can use homemade yogurt, just make sure to strain it first (here's the yogurt strainer I use every week)
- Chia seeds: these add protein and fiber to the oats as well as help them thicken up, you can also swap in equals amounts of flax meal
- Pumpkin puree: Use canned for the quickest option, or making pumpkin puree yourself also works great!
- Honey or maple syrup: I prefer the flavor of maple syrup in these oats, but either option works-or leave out the sweetener all together if you want to cut back on sugar.
Make sure to check the recipe card below for the full ingredients list, along with quantities and my expert tips and tricks.
🔁 Variations & Substitutions
- Make it vegan: Use maple syrup, plant-based milk (almond milk or oatmilk work great) and vegan Greek yogurt
- Make it gluten-free: These oats are naturally gluten-free as long as you choose certified gluten-free oats.
- No chia seeds? Swap in equal amounts of ground flax.
- Up the protein: Add a scoop of vanilla or unflavored protein powder!
- Make it sugar-free: Drop the sweetener and add ½ mashed ripe banana. Or use stevia or monk fruit sweetener in place of the maple syrup or honey if you prefer.
🥣 How to Make Pumpkin Overnight Oats
Step 1: Combine all ingredients in a mixing bowl.
Step 2: Mix well to combine.
Step 3: Spoon into a jar or other food storage container. Refrigerate for at least 4 hours.
Step 4: Serve cold topped with additional cinnamon, if desired.
Want to save this recipe?
I'll email this recipe to you, so you can come back to it later!
🙋🏻♀️ Pumpkin Overnight Oats FAQs
Absolutely. They have a great balance of carbs, fat, and protein. They are packed with fiber and healthy probiotics that make them great for your gut. They keep you full for hours, have built in portion control, plus they taste great!
Most folks choose to eat them cold (that's part of the grab-and-go appeal of them). If you're not into cold oatmeal, just warm them in the microwave for 30-60 seconds, stirring frequently, or in a small saucepan on the stove until heated to your liking. Or try the pumpkin spice variation of my slow cooker steel-cut oats if you prefer a hot breakfast!
👩🏻🍳 My Expert Tips & Tricks
- Make lots: doubling or tripling this recipe take no extra time but gives you lots of extra breakfasts-perfect for big families!
- Customize: add in protein powder, collage powder, fiber supplements, oh my! You are in control.
- Wait at least 4 hours: yes these are called "overnight" oats, but you can get away with eating them after at least 4 hours in the fridge
- Sweeten to taste: some people like breakfast foods sweeter than others, so start with a small amount of maple syrup or honey, taste your oats, then add more if you like.
🥣 More Yummy Overnight Oats Flavors
If you tried these Pumpkin Overnight Oats or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the comments!
📖 Recipe
Pumpkin Overnight Oats
Ingredients
- ⅓ cup plain Greek yogurt
- ½ cup heaping rolled oats
- ⅔ cup unsweetened milk of choice
- 1 tablespoon chia seeds or ground flax meal
- ½ teaspoon vanilla extract
- Pinch of salt
- 0-2 tablespoons honey or maple syrup
- ½ cup plain pumpkin puree
- ½ teaspoon ground cinnamon
- ⅛ teaspoon ground cloves
- ¼ teaspoon ground nutmeg
Instructions
- Whisk together all ingredients in a medium-sized mixing bowl. Spoon into two jars with a tight-fitting lid.
- Close and refrigerate for at least 4 hours, but preferably overnight before eating.
Video
Notes
- This recipe makes one large serving (approximately 1 ¾ cups) or you can divide it in half and make two smaller servings. The listed nutrition info is for the whole large serving.
- Sweeten these oats to taste. Start off with little or no sweetener, taste, and then add more if you would like more.
- Full fat Greek yogurt is going to give you the creamiest oats, but low-fat or fat free also work perfectly fine here. Nutrition info calculated using fat free Greek yogurt.
Is there a recipe for overnight oats that does not have yogurt?
Hi Laramie! If you don't have yogurt or don't want to use it, you can leave it out. The yogurt does add to the richness and texture of the finished oats, but they'll still be great without it. I often make the chocolate peanut butter overnight oats without yogurt. I just replace the 1/3 cup yogurt with more milk (so 1 cup milk for every 1/2 cup oats). You might need to play with the amount of liquid to get it to the consistency you want. But overnight oats are perfect for substitutions and customization!
This is a great recipe. It’s nice and creamy and just wonderful!
Thanks so much, Laura! We're so glad you love it!
The instructions say to put all the contents in "a jar," implying one jar. Then later it says the yield is 2 and serving size is 1. So is the full batch of what we make 284 calories, or is half of it 284 and the full batch of what we make actually double?
Hi, Bee! The recipe makes one large serving or two smaller servings—the nutritional information is automatically calculated in our system and it's for the two smaller servings.
If you're looking for the most accurate nutritional information, we recommend a copy and paste nutrition calculator such as this one: https://www.verywellfit.com/recipe-nutrition-analyzer-4157076
This way you can put in the exact ingredients you use (which type of milk, which type and how much sweetener, etc.), instead of wondering which ones our system used to calculate. Hope this helps!