Name: Pumpkin Overnight Oats
Prep time: 5 min
Cook time: 4 h
Total time: 4 h 5 min
Cuisine: American
Ingredients: 1/2 cup high protein yogurt (dairy-free if needed); 1/4 cup pumpkin puree or canned pumpkin; 3/4 cup milk of choice; 1 tablespoon maple syrup; 2/3 cup rolled oats or quick-cooking oats; 1 tablespoon chia seeds; 1/2 teaspoon pumpkin pie spice; Optional: protein powder (to increase protein content)

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Pumpkin Overnight Oats are a quick and easy breakfast packed with protein, fiber, and fall flavor. Made with creamy yogurt, real pumpkin, chia seeds, and warm spices, this recipe is perfect for meal prep and can be enjoyed hot or cold. It’s a wholesome, satisfying way to start the day—vegan- and gluten-free friendly, with minimal prep required.

Pumpkin Overnight Oats

Why You’ll Love This Recipe

Quick and effortless: Just 5 minutes of prep, then let it chill overnight.
Perfect for meal prep: Make ahead and grab-and-go all week long.
Balanced nutrition: High protein, fiber-rich, and naturally sweetened.
Fall-inspired flavor: Pumpkin and pumpkin pie spice make it taste like dessert for breakfast.
Customizable: Adjust sweetness, add toppings, or boost protein with add-ins.
Vegan and gluten-free friendly: Easily adaptable with plant-based yogurt and gluten-free oats.
No cooking required: The fridge does all the work for you.
Delicious hot or cold: Warm it up in the microwave or enjoy straight from the fridge.
Kid-friendly: Mild sweetness and creamy texture make it a hit with little ones.
Tastes like pumpkin pie: But in a healthy, spoonable breakfast form.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

½ cup high protein yogurt (use dairy-free if needed)
¼ cup pumpkin puree or canned pumpkin
¾ cup milk of choice
1 tablespoon maple syrup
⅔ cup rolled oats or quick cooking oats
1 tablespoon chia seeds
½ teaspoon pumpkin pie spice

Optional

Protein powder (for extra protein boost)

Directions

In a 16-ounce jar or medium mixing bowl, combine yogurt, pumpkin puree, milk, maple syrup, oats, chia seeds, and pumpkin pie spice.
Stir thoroughly until all ingredients are well mixed and oats are fully coated.
Cover the jar or bowl tightly with a lid or wrap and refrigerate for at least 3–4 hours, or overnight for best texture.
In the morning, give the oats a good stir. Divide into two bowls or jars if not already portioned.
Add your favorite toppings and enjoy cold, or microwave briefly if you prefer it warm.

Servings and timing

Servings: 2
Prep Time: 5 minutes
Chill Time: 4 hours (or overnight)
Total Time: 4 hours 5 minutes

Variations

Add protein: Stir in a scoop of your favorite protein powder for an extra boost.
Top with fruit: Sliced bananas, apples, or berries pair perfectly.
Nutty crunch: Sprinkle with chopped pecans, walnuts, or almonds.
Swirl in nut butter: Almond, peanut, or cashew butter adds richness.
Extra spice: Add a dash of cinnamon, nutmeg, or ginger for stronger spice.
Chocolate twist: Add mini chocolate chips or cocoa nibs on top.
Layered parfait: Alternate layers of overnight oats with yogurt or granola.

Storage/Reheating

Storage: Keep covered in the refrigerator for up to 4 days. Store in individual jars for easy grab-and-go meals.

Reheating: To enjoy warm, microwave for 30–45 seconds in a microwave-safe container. Stir and heat more if needed.

Freezing: Not recommended, as the texture may become too watery after thawing.

FAQs

Can I use steel-cut oats?

No, steel-cut oats won’t soften enough with just soaking. Use rolled oats or quick oats for best results.

Is this recipe vegan?

Yes, just be sure to use dairy-free yogurt and plant-based milk.

Can I make this without chia seeds?

Yes, but the texture will be less thick. Add a little more oats to help absorb liquid, or use ground flaxseed as a substitute.

How do I increase the protein?

Use high-protein yogurt, a scoop of protein powder, or add hemp seeds or nut butter.

Can I double or triple the recipe?

Absolutely. Just increase ingredient quantities accordingly and store in separate jars or one large container.

What type of milk is best?

Any milk works—almond, oat, soy, coconut, or dairy. Use what you enjoy most.

Can I omit the maple syrup?

Yes, feel free to skip or reduce it for a lower-sugar version. You can also use honey or another sweetener.

What’s the best way to serve this?

Top with fruit, nuts, seeds, a dollop of yogurt, or a drizzle of nut butter for extra flavor and texture.

Do I need to stir before eating?

Yes, stir well in the morning to redistribute the ingredients evenly, especially if they’ve settled overnight.

Can I prepare this more than one day in advance?

Yes, it stays fresh in the fridge for up to 4 days, making it great for prepping ahead for the week.

Conclusion

Pumpkin Overnight Oats are a delicious and wholesome way to bring fall flavors into your breakfast routine. With minimal effort and endless topping possibilities, it’s a nourishing make-ahead meal you’ll look forward to each morning. Whether you eat them cold, warm them up, or dress them up with toppings, they’re a simple, satisfying, and seasonal favorite.