Pumpkin Spice Overnight Oats

Closeup of jar with pumpkin overnight oats and a spoon inside.

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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



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 (optionalnote 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



  1. 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.
  2. Refrigerate: Cover and refrigerate overnight for at least 4-8 hours.
  3. 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!



  1. 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.
  2. 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.
  3. 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.
  4. 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. 


Keywords: pumpkin spice overnight oats, pumpkin overnight oats, overnight oats with pumpkin