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Overnight oats are great for a healthy breakfast “fast food.” You can grab it out of the fridge and off you go! There are endless varieties of overnight oats which is why I love them so much!
Blueberry overnight oats are another favorite of mine too that I make all the time!
These pumpkin pie overnight oats are so good and simple to make too! When I had my mom try it out she said, “Oh my gosh, it tastes like pumpkin cookie dough…where is the vanilla ice cream?!”
This is a perfect breakfast to prepare the night before especially if your mornings seemed rushed.
What are overnight oats?
If you’ve never made overnight oats before, you’re missing out! They’re essentially a mixture of oats, milk, yogurt, and your choice of spices. You mix everything together, then pop the oats in the fridge overnight (hence the name) and in the morning the oats have soaked up all the liquid and are super soft.
This particular recipe is a high protein overnight oats recipe. I added vanilla protein powder to my overnight oats to add flavor and ensure I stay full all morning long.
Health benefits of oats
These pumpkin pie overnight oats benefit you in a multitude of ways. Oats — the star ingredient — are particularly good for you. Here’s how oats can benefit your body:
- Eating oats helps lower LDL (bad) cholesterol and may help reduce the risk of heart disease.
- Oats help you feel fuller longer (due to the fiber content). This may help control your weight.
- Oatmeal and oats may help lower blood pressure.
- Oats may help reduce your risk of type 2 diabetes –> soluble fiber helps control blood sugar.
- Oats help cut the use of laxatives, without the side effects associated with medications.
- Oats are high in beta-glucans. This is a kind of starch that stimulates the immune system and inhibits tumors. This may help reduce your risk of some cancers.
- Early introduction of oats in children’s diets may help reduce their risk of asthma. (Good to know right?!)
- Oats are higher in protein and healthy fats, and lower in carbohydrates than most other whole grains.
- Oats contain more than 20 unique polyphenols called avenanthramides, which have strong anti-oxidant, anti-inflammatory, and anti-itching activity.
Pumpkin overnight oats ingredients
To make this healthy overnight oats recipe, here’s what you’ll need:
- 100% pure pumpkin puree: look for the 100% pure canned pumpkin, not pumpkin pie mix.
- Old-fashioned rolled oats: I recommend making these with the old-fashioned rolled oats. Most recipes use old-fashioned rolled oats, not the quick 1 minute because quick oats break down more quickly.
- Almond milk: Feel free to use cows milk, soy milk, etc.
- Plain Greek yogurt: I love adding a boost of protein with Greek yogurt and it helps make these oats ultra creamy. I think this recipe would be delicious with a pumpkin spice yogurt too!
- Pumpkin pie spice: cozy, warming spices are a must in this recipe! If you don’t have actual pumpkin pie spice you can easily whip up your own by combining nutmeg, cinnamon, cloves and ginger together. See recipe notes for specific measurements.
- Chia seeds: I love how the chia seeds thicken the texture of the oats. Plus, they add healthy fats!
- Ground flaxseed: ground flaxseed, or flaxseed meal, is an easy way to boost the fiber and add a nutritional punch to these oats.
How to make pumpkin overnight oats
- In a medium sized bowl mix together the pumpkin, yogurt and milk.
- Add all remaining ingredients and stir until combined.
- Divide the oats between two mason jars. Place the lid on and place in the refrigerator overnight or at least 6 hours so the oats soak in all the yumminess.
- In the morning they will be ready to eat with your favorite toppings! I like to enjoy them straight out of the mason jar.
Tips for making pumpkin overnight oats
- If you don’t have almond milk on hand, you’re welcome to use another kind of unsweetened milk in this protein overnight oats recipe (dairy or non-dairy milks may be used).
- I don’t recommend substituting quick oats or steel cut oats in this recipe. Old-fashioned works best for overnight oatmeal.
- And make sure you’re buying pure pumpkin puree at the store and not pumpkin pie filling. Pumpkin puree is unsweetened and packed with health benefits!
Are oats gluten-free?
Oats are naturally gluten-free, but may be contaminated with gluten during growing and processing. Look for oats certified gluten-free if you are sensitive to gluten or have Celiac disease.
Can I make these pumpkin overnight oats dairy-free?
Yes, very easily! I personally love my overnight oats with Greek yogurt, but you’re welcome to use your favorite non-dairy yogurt instead. If you have a favorite brand of non-dairy yogurt, please leave me a comment below so I can try it out in my next batch of pumpkin pie overnight oats.
How long do overnight oats last?
These pumpkin overnight oats will last up to 2-3 days in the fridge. Note that the oats will continue to soften the longer they sit in the fridge.
Do I really have to wait overnight until I can eat the oats?
Not necessarily! I have personally found at least 3 hours of fridge time is plenty.
Do I have to use a jar?
Any bowl or container works well. I find a wide mouth jar works really well for preparing and eating the oats.
Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes.
- 1 cup unsweetened almond milk ((or milk of choice))
- 1/4 cup 100% pure pumpkin puree (canned)
- 1/4 cup plain Greek yogurt
- 1 1/3 cup old-fashioned rolled oats
- 1 Tbsp. sugar (or honey/maple syrup)
- 1 Tbsp. chia seeds
- 1 Tbsp. ground flaxseed
- 1 tsp. vanilla extract
- 1/2 tsp. pumpkin pie spice*
- 1/2 tsp. cinnamon
- 1/8 tsp. salt
- 2 Tbsp. vanilla protein powder (optional)
Optional toppings: pure maple syrup, chopped walnuts or pecans, Greek yogurt, ground cinnamon
Last step! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes.
- Whisk together the pumpkin, yogurt, and milk in a medium sized bowl.
- Stir in remaining ingredients until well combined.
- Divide the oats between two mason jars.
- Secure the lid on and place in refrigerator overnight or for at least 6 hours.
- Add toppings in the morning right before you eat! Add liquid if oats are too thick for your preference. Enjoy the oats cold, or place in microwave for 30-45 seconds for some warmth.
- These pumpkin overnight oats will keep for 2-3 days in the fridge. Note that the oats will continue to soften the longer they sit in the fridge so it is best to enjoy them within the first couple days.
- Homemade pumpkin pie spice: 1 tsp. ground cinnamon, 1/2 tsp. ground ginger, 1/4 tsp. ground cloves, 1/8 tsp. ground nutmeg