Healthy Pumpkin Overnight Oats
This simple and delicious healthy pumpkin overnight oats recipe is full of yummy fall flavors and the spices will help you feel warm and cozy.
And it tastes kinda like a pumpkin spice latte. But healthier!
Pumpkin pie overnight oats, made healthy
Autumn has always been my favorite season. It’s full of so many cozy comfort foods and seasonal flavors!
I also love a good cozy breakfast, but made simple. Overnight oats are a great option for meal prep ahead for busy mornings.
If you’ve never tried overnight oats or not really sure what they are, you might be wondering what the hype is all about.
Overnight oats are oats prepared in a method that uses soaking instead of cooking. The soaking process softens the oats. And it also makes the oats easier to digest.
It is a very simple method to prepare oats and usually takes only about 5 minutes. Once prepared the oats require about 4 hours to properly absorb the soaking liquid and soften.
Generally overnight oats are prepared before bed and left to soak overnight to be enjoyed in the morning. Making breakfast time a breeze!
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What you’ll love about this recipe:
- KID FRIENDLY – If your kiddos love pumpkin pie, they’ll love this recipe!
- HEALTHY – This recipe is full of perfect fall flavors, but made healthier by using clean whole food ingredients. But you’ll think it tastes just like dessert. So you can enjoy a comforting breakfast without any guilt!
- FAST & EASY – Only takes about 5 minutes to put together and soaks overnight. Making it an easy make ahead breakfast!
Ingredients
- old-fashioned rolled oats – can substitute for gluten-free if needed
- almond milk, unsweetened
- vanilla protein powder
- pumpkin puree
- ground flax seed
- crushed pecans
- pumpkin pie spice
- pure vanilla extract
- sea salt
- pure maple syrup (or liquid stevia to taste)
Optional toppings: Whipped cream and crushed pecans
What type of protein powder should I use?
When buying protein powder I like to select protein powder with minimal ingredients and no added sugar or artificial sweeteners, but you can use your favorite vanilla protein powder. If vegan, you will want to find a dairy-free option.
🍴 Substitutions
Here are a few common substitutions that you could use for this recipe.
Can I substitute another milk or milk alternative?
Most unsweetened milk or milk alternatives will work in this recipe. Avoid canned coconut milk because this recipe is served cold and the fat in coconut milk tends to solidify in the fridge. I do not recommend using water.
What can I use instead of ground flax seed?
A tablespoon of chia seeds can be a great substitute if you don’t have ground flax seeds on hand! Both flax and chia seeds are good sources of omega-3’s and can help to thicken the oats.
What can I do if I don’t have pumpkin pie spice?
You can make your own pumpkin pie spice at home. Here is what you would need: 1 tsp. ground cinnamon, ¼ tsp ground nutmeg, 1/8 tsp. ground cloves, ¼ tsp. ground ginger. Simply mix these spices together and measure out ½ tsp. for this recipe. Store leftovers in an airtight container.
Can I use fresh pumpkin puree instead of canned?
Absolutely! If using fresh pumpkin puree instead of canned puree, measure using a volume-based measurement instead a weight-based measurement because there can be large variations in weight of fresh puree. Also, if your puree seems to be more watery than canned pumpkin puree you may want to add a tablespoon of chia seeds or a few additional tablespoons of oats to get a thicker finished product
Instructions
Combine all ingredients (except optional toppings) in a jar or a container that seals well (select something that has a volume of 16 ounces or larger).
Stir with a spoon until everything is well incorporated and there are no lumps. Seal the container and shake vigorously for about 30 seconds.
Place the sealed container in the refrigerator for at least 4 hours or ideally overnight.
To serve, give the oats a good shake or stir. Add the prepared oats to a bowl or they can be enjoyed right out of the container it was prepared in.
They can be served warmed up or enjoyed straight out of the fridge.
Top with whipped cream and crushed pecans (if using).
Consume within 2 days of preparing for best quality.
How to store leftovers
If you have leftover overnight oats, they can be stored in the fridge for about 2 days for best results. Be sure to keep stored in an airtight container or mason jar with lid.
More fall favorite recipes
Here’s a few of our favorite autumn seasonal recipes that we think you’ll love too!
want more recipes?
Check out the recipe index where you can discover more homemade recipes from my homestead!
FAQ (frequently asked questions)
Yes! These overnight oats are a very healthy start to your day. They contain 12 grams of fiber, plenty of nutrients from the pumpkin puree, over 100% of your daily value of omega-3 fatty acids, and have a balance of macronutrients! The addition of protein makes them more satiating than regular oatmeal.
Steel-cut oats and quick oats are not recommended when making overnight oats. Old-fashioned rolled oats are the best option for this method of preparation because they create a nice texture when soaked and absorb the soaking liquid properly.
This recipe will be compliant with a gluten-free diet if you select gluten-free oats. If you have celiac or a severe intolerance, be sure to check other ingredients (including protein powder) to ensure they are certified gluten-free.
Simply by using a plant-based protein powder in this recipe it will be appropriate for a vegan diet.
pumpkin pie overnight night oats
Equipment
- 16 oz jar or container with a sealable lid
Ingredients
- ½ cup old-fashioned rolled oats gluten-free if needed (50 g)
- ¾ cup almond milk unsweetened (237 mL)
- 2 tablespoon vanilla protein powder (10-20 grams, weight will vary based on the type of protein powder used)
- ½ cup pumpkin puree (115 g)
- 1 tablespoon ground flax seed (7 g)
- 2 tablespoons pecans crushed (15 g)
- ½ teaspoon pumpkin pie spice
- ½ teaspoon pure vanilla extract
- ¼ teaspoon sea salt or to taste
- 1-2 tablespoons pure maple syrup
- Whipped cream optional
- crushed pecans optional
Instructions
- Combine all ingredients (except optional toppings) in a jar or a container that seals well (select something that has a volume of 16 ounces or larger). Stir with a spoon until everything is well incorporated and there are no lumps. Seal the container and shake vigorously for about 30 seconds.
- Place the sealed container in the fridge for at least 4 hours or ideally overnight.
- To serve, give the oats a good shake or stir. Top with whipped cream and crushed pecans (if using).
