Pumpkin Spice Overnight Oats
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Creamy, thick and full of fall pumpkin spice vibes, this Pumpkin Spice Overnight Oats is easy to make and a tasty healthy breakfast! It’s packed with protein and fiber, naturally sweetened with maple syrup, and great for meal prep.
When it comes to having heart-healthy oats for breakfast, my go-to favorite is my Tropical Coconut Pecan Granola, or Pumpkin Spice Granola when it’s fall.
However, this Pumpkin Spice Overnight Oats has recently become a new favorite. It’s easy to prepare in just a few short minutes and doesn’t require any cooking! Just a few hours in the fridge to yield a luscious thick and creamy texture. ❤️
It’s also packed with protein and fiber and boasts the most delicious and cozy pumpkin pie flavors! Topped with roasted pecans, dried cranberries and pumpkin seeds, this pumpkin spice overnight oats makes a healthy breakfast and is guaranteed to start off your morning right!
You can even make a big batch for the week, which makes it perfect for meal prep.
Why This Recipe Works
- Quick and easy to make. All you need is 5 minutes to prep it and there’s no cooking involved!
- Great for meal prep. Make a large batch on a Sunday night and have breakfast (or a healthy dessert if you like) ready to go for 4-5 days!
- Loaded with protein and fiber. It’s made with all healthy ingredients and gets a boost of protein from adding vanilla protein powder and Greek style yogurt. It also packs a healthy dose of fiber from pumpkin, oats and flaxseed meal.
- Fall themed breakfast! Pumpkin and pumpkin spice lovers rejoice because this healthy breakfast is for YOU!
Ingredient Notes and Substitutes
- Old Fashioned Rolled Oats: Be sure to use old fashioned rolled oats and not the instant or quick cooking kind. Steel cut oats will not give you the same creamy texture either as they do not absorb liquid as well as old fashioned rolled oats. Use gluten-free oats if needed.
- Unsweetened Almond Milk: Or you can use any other plant-based or regular milk you like.
- Plain Greek Style Yogurt: I love the thickness and creaminess that Greek style yogurt adds, but you can leave it out if you’re not a fan. You could also use regular plain Greek yogurt (which is thicker than Greek style yogurt), or a dairy-free yogurt to make it vegan.
- Pure Pumpkin Puree: I’ve used canned pumpkin puree here. But you can use homemade pumpkin puree if you have some on hand. Do not use pumpkin pie filling as it is already sweetened and spiced.
- Plant-Based Vanilla Protein Powder: To boost the protein content and add a hint of vanilla flavor. You’re welcome to use a whey protein powder if you prefer (and are not vegetarian or vegan). If you choose to omit it, you can add a splash of vanilla extract and more maple syrup to sweeten the overnight oats.
- Golden Flaxseed Meal: To add more fiber and protein and thicken the texture. You could also swap for chia seeds if you prefer.
- Pure Maple Syrup: To naturally sweeten this fall themed pumpkin overnight oats.
- Pumpkin Pie Spice: Either store-bought or homemade will work. (If you don’t have store-bought pumpkin pie spice on hand, see the ‘Notes’ section in the recipe card below to make your own with ground cinnamon, mace, nutmeg, allspice and cloves.)
- Ground Cinnamon: I like to add an extra pinch of cinnamon for more warming flavors.
- Fine Sea Salt: To round out and balance the flavors.
- Toppings: Top it off with roasted pecans, dried cranberries, and pumpkin seeds (pepitas) just before eating!
Full ingredient list and amounts are in the recipe card below.
How to Make Pumpkin Spice Overnight Oats
1. Combine the ingredients. Combine the oats, almond milk, Greek style yogurt, pumpkin puree, vanilla protein powder, golden flax meal, pumpkin pie spice, ground cinnamon and fine sea salt in a small jar or bowl with a lid.
2. Mix well until evenly combined. Cover and refrigerate overnight or for at least 4-8 hours.
3. Add toppings and serve! Top with roasted pecans, pumpkin seeds, dried sweetened cranberries or other toppings of your choice. Then enjoy!
Full detailed instructions are in the recipe card below.
- Meal prep option. Make a large batch on a Sunday and use a large mixing bowl to combine the ingredients. Then divide evenly into jars or bowls with lids and refrigerate. These overnight oats will keep for 4-5 days if stored properly in the refrigerator.
- Soak in the fridge longer for a creamier texture. I personally like the texture best when the overnight oats have been soaking in the fridge for 10-12 hours. However, 4-8 hours is sufficient to get a creamy and thickened texture.
- Thin with more almond milk. If after refrigerating you find the texture is too thick or creamy for your liking, stir in more almond milk to thin it.
- Use your favorite toppings! Sunflower seeds, chia seeds, toasted coconut flakes or shredded coconut, a dollop of peanut butter or whipped cream, chocolate chips, an extra drizzle of maple syrup, a sprinkle of cinnamon, other type of nuts. Basically, anything you love will work!
When oats are combined with liquid such as milk, they will thicken overnight in the fridge. Adding yogurt and flaxseed meal also helps thicken the texture and make the oats creamy.
They can be eaten cold or warm. To warm them up in the microwave, heat on high for 20-30 seconds and stir before adding toppings.
Use gluten-free old fashioned rolled oats to make these overnight oats gluten-free. Also make sure that the protein powder you’re using is GF certified.
More Meal Prep Breakfasts
- Pumpkin Pecan Bread
- Pumpkin Spice Granola
- Stuffed Bagel Bombs (with Greek Yogurt Dough)
- Apricot Almond Oat Slice (Oat Bars)
- Ham Egg & Cheese Breakfast Sliders
- Or browse the entire Breakfast & Brunch recipe collection.
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Pumpkin Spice Overnight Oats
Creamy, thick and full of fall time pumpkin spice vibes, this Pumpkin Spice Overnight Oats is easy to make and a tasty healthy breakfast! It’s packed with protein and fiber, naturally sweetened with maple syrup, and great for meal prep.
- Prep Time: 5
- Total Time: 5 minutes
- Yield: 1 1x
- Category: Breakfast
- Method: Mix
- Cuisine: American
- Diet: Gluten Free
For the Pumpkin Spice Overnight Oats:
- ½ cup Old Fashioned Rolled Oats (use gluten-free oats if needed)
- ½ cup Unsweetened Almond Milk (or other dairy-free or regular milk)
- ¼ cup Plain Greek Style Yogurt (note 1)
- ¼ cup Pure Pumpkin Puree (canned or fresh – note 2)
- 1 TBLS Plant-Based Vanilla Protein Powder (optional – note 3)
- ½ TBLS Golden Flaxseed Meal
- ½ TBLS Pure Maple Syrup – or to taste
- ½ TSP Pumpkin Pie Spice (store-bought or homemade – note 4)
- ¼ TSP Ground Cinnamon
- ⅛ TSP Fine Sea Salt
- 0.5 ounce (about 8–9 pieces) Roasted Pecan Halves (lightly salted or unsalted)
- 1 TBLS Pumpkin Seeds
- 1 TBLS Sweetened Dried Cranberries
- Combine the ingredients for the overnight oats: Combine the oats, almond milk, Greek style yogurt, pumpkin puree, vanilla protein powder, golden flax meal, pumpkin pie spice, ground cinnamon and fine sea salt in a 5 ounce or slightly larger jar or bowl with a lid. (See note 5 for meal prep option). Mix well until evenly combined.
- Refrigerate: Cover and refrigerate overnight for at least 4-8 hours.
- Add toppings and serve: Uncover and stir in more almond milk to thin if desired. Top with roasted pecans, pumpkin seeds and dried sweetened cranberries. Then enjoy!
- Greek Style Yogurt: This adds thickness and creaminess, but you can leave it out if you’re not a fan. You could also use regular plain Greek yogurt (which is thicker than Greek style yogurt) or a dairy-free yogurt to make it vegan.
- Pure Pumpkin Puree: I used canned pumpkin puree, but fresh homemade pumpkin puree can also be used. Just make sure to not use pumpkin pie filling which is already sweetened and spiced.
- Plant-Based Vanilla Protein Powder: This is optional and you can add it to boost the protein content. It also adds a hint of sweetness and vanilla flavor. You’re welcome to use a vanilla whey protein powder if you prefer (and are not vegetarian or vegan). If you choose to omit it, you can use ½ teaspoon vanilla extract and 1 tablespoon of maple syrup to sweeten the overnight oats.
Pumpkin Pie Spice: If you don’t have store-bought or homemade pumpkin spice, use ½ TSP ground cinnamon (total – no need to add extra cinnamon), ⅛ TSP ground nutmeg, ⅛ TSP allspice, ⅛ TSP ground cloves, and ⅛ TSP ground mace. If you don’t have mace on hand, add an extra ⅛ TSP of ground nutmeg.
- Meal Prep Option and Storage: Use a large mixing bowl to combine the overnight oats ingredients and then divide evenly into jars or bowls with covers. Adjust the quantity of the ingredients by clicking ‘2x’ or ‘3x’ at the top of the recipe card if you’d like to make enough for 2 or 3 servings. Or you can make enough for 5 servings as it can last in the fridge for 4-5 days when properly stored in airtight sealed jars or bowls.
Shop the Recipe
- Serving Size: 1 jar
- Calories: 438
- Sugar: 17.6g
- Sodium: 417.6mg
- Fat: 17.7g
- Saturated Fat: 3.5g
- Unsaturated Fat: 13.5g
- Trans Fat: 0g
- Carbohydrates: 52.9g
- Fiber: 9.5g
- Protein: 13g
- Cholesterol: 8mg
The nutritional information provided is approximate and can vary based on several factors. It should only be used as a general guideline. For more information, please see our Disclosure.
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This post may contain affiliate links. We are a part of the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn a small commission (at no extra cost to you) by linking to Amazon.com and affiliated sites. The nutritional information provided is approximate and can vary based on several factors. It should only be used as a general guideline. For more information, please see our Disclosure.