Pumpkin Pie Overnight Oats

Make these fall-inspired Pumpkin Pie Overnight Oats for a cozy breakfast. This recipe saves you time in the morning so you can fuel for the day without rushing out the door!

Originally posted on October 20, 2023. Updated October 3, 2024.

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Overnight oats are my jam so I couldn’t pass up an opportunity to make a seasonal version for the Fall! A few years ago I discovered a Pumpkin Spice Greek yogurt flavour and I had to try it. I started experimenting with this yogurt to find the perfect combination but unfortunately, they stopped stocking them on shelves due to the quick shift in seasons. It was clear that I needed to find a way to make a similar breakfast with ingredients that were accessible year round.

Interestingly, pumpkin puree tends to be available no matter the season. Plus, it’s actually super nutrient dense! I have the nutrition facts listed below but you may be surprised to learn it’s an excellent source of iron. So yes, it’s possible to make healthy recipes with pumpkin puree! This Pumpkin Pie Overnight Oats recipe is sure to be a new favourite twist on breakfast that you’ll be craving season after season.

 

Why I love these Pumpkin Pie Overnight Oats

Overnight oats have been part of my morning routine for several years and ultimately, have saved me countless hours in the kitchen. They also make an excellent protein-rich snack to tie me over in between meals!

There’s nothing as reassuring as knowing that a delicious breakfast is already made for the upcoming day. And to top it off, it only takes 5 minutes to make.

They are prepped the night before so you save time in the morning. They provide a great source of protein, fibre and omega 3 fatty acids.

Overnight oats also make easy meal prep recipes. Just double or triple the recipe to prepare a few in advance so you don’t have to make them every night!

This Pumpkin Overnight Oats recipe is incredibly delicious while still being extremely simple to make. If needed, you can also make a variety of adjustments and substitutions, depending on your preferences. 

 

Ingredients needed

For this recipe, you will need:

• Oats
  • I prefer using large flake oats for overnight oats because they hold the texture better than other types of oats.
• Chia seeds
  • These gel up when they are mixed with liquid. Some people may not enjoy this texture but I think it’s a great way to add some volume and extra nutrients to the oats.
• Greek yogurt
  • I recommend using Greek yogurt because it’s thicker and provides a lot more protein compared to regular yogurt.
  • If you only have regular yogurt, I also recommend reducing the milk by 1-2 tbsp so that it’s not too liquidy or mushy.
• Milk
  • Use your preferred choice of milk or plant-based beverage.
  • If you are looking for a higher protein option, I recommend using dairy milk or soy milk. Other plant-based beverages like almond or oat milk provide much less protein.
• Pumpkin puree
• Cinnamon
• Walnuts (optional)

 

Adding pumpkin to overnight oats

To add the pumpkin flavour to this breakfast, we use pumpkin puree.

If you accidentally buy pumpkin pie filling instead of pumpkin puree, your overnight oats will be much sweeter and full of seasonal spices. 

You will not need to add extra cinnamon or use the vanilla Greek yogurt. Omit the cinnamon altogether and use plain Greek yogurt instead.

Substitutions and add-ons

You might not be a fan of some of the recommended ingredients in this recipe. Or maybe you don’t have access to them. Perhaps you just want to add your own personal twist to it! Here are some suggested alternatives:

• Quick oats or old fashioned rolled oats
  • If you don’t have large flake oats you can substitute quick or rolled oats instead. I recommend reducing the milk by 1-2 tbsp so that it’s not too liquidy or mushy.
• Flavoured Greek yogurt
  • If you prefer a different flavoured Greek yogurt, you can use this in place of the vanilla or plain Greek yogurt in this recipe. If you’re looking for a flavoured yogurt, I recommend pumpkin, banana or coconut flavoured yogurt.
• Regular yogurt
  • Instead of Greek yogurt, you can use regular yogurt. However, this tends to be more liquidy than Greek yogurt so I recommend reducing the milk by 1-2 tbsp.
• Alternative milks
  • If you are looking for a higher protein option, I recommend using dairy milk or soy milk. Other plant-based beverages like oat milk or almond milk will still work in this recipe but provide much less protein.
• Nut or seed butters
  • If you want to make this breakfast extra filling and rich, add a dollop of peanut butter (or another nut or seed butter) for a delicious flavour combination!
• Protein powder
  • If you want to add an extra boost of protein to overnight oats, you can use protein powder. I recommend adding a small amount to start with to make sure you enjoy the taste and texture. 
  • If you need help choosing the best protein powder for you, check out my blog posts on this topic here and here.
• Maple syrup, honey, vanilla extract, coconut flakes
  • Add any of these ingredients to increase the sweetness of this breakfast.

 

How to make Pumpkin Pie Overnight Oats

All you have to do to prepare this recipe is:

1. In a sealable jar or container, mix the oats, chia seeds, Greek yogurt and milk together. Stir well.
2. Place the mixture in the fridge for at least 1 hour, ideally overnight.
3. When you’re ready to eat, add the pumpkin puree, cinnamon and chopped walnuts (if using). Stir well, add any additional ingredients and enjoy!

 

How much time do overnight oats need to soak?

You only need 5 minutes to prepare these breakfast meal prep overnight oats. To achieve the best texture of overnight oats, it is recommended to allow for enough time for the oats and chia seeds to soak up all of the liquid. This takes at least 1 hour in the fridge but ideally the mixture is left overnight (for at least 6 hours). 

 

Storing overnight oats

My favourite containers to store overnight oats in are mason jars or other glass jars with a tight lid. I have reused empty nut butter and salsa jars for this recipe. You just have to make sure to give them a good wash beforehand (especially the salsa jar)!

How long do overnight oats last for?

I get a lot of questions about how many batches of overnight oats you can make at one time and how long you can keep them in the fridge. 

As long as you store the overnight oats in an airtight container or jar in the fridge, they can last up to 3-4 days without any changes in the taste or texture.

Typically, I make enough for 2 breakfasts and store them in the fridge in airtight containers. However, there have been times when I have skipped a day of having them and end up eating a batch 3 days after I made them. They have always stayed fresh and delicious for that duration.

If you prefer to try them by making a batch for 1 morning, that’s a great start. I’m confident you will be making more for the following day once you get to taste this recipe!

I recommend holding off on adding some of the toppings (ex. walnuts) until you’re ready to eat it because they can get soggy in the fridge overnight.

 

Personalize your breakfast

To make these Pumpkin Overnight Oats your own, you may want to jazz it up even more. Here are some optional add-ins that you could consider:

• To add extra crunch and protein: top with granola, sliced almonds, chopped walnuts or pecans, pumpkin seeds, hemp seeds or extra chia seeds.
• To achieve a richer flavor, add a spoonful of nut or seed butter.
• For extra creaminess use a higher fat percentage Greek yogurt or milk.
• If you need some extra sweetness drizzle a bit of maple syrup, honey or your choice of sweetener.
• To save time and energy by making a double or triple batch in a large bowl and just scoop and go in the morning. Work smarter, not harder!

Whatever way you prepare it, I hope you love it!

 

Why add chia seeds to overnight oats?

Adding chia seeds to the oat mixture helps with the texture and the nutrient profile of this breakfast. When chia seeds are combined with liquid, they soak it up quite easily. This creates a gel-like texture that pairs really well with oatmeal and prevents the final product from being too liquidy.

Chia seeds are also incredibly nutrient-dense. They provide an excellent source of omega 3 fatty acids, fibre and plant-based protein. Don’t forget to add these to your overnight oats!

 

Nutrition Benefits of Pumpkin Pie Overnight Oats

As a dietitian, I try to make the majority of my meals delicious, filling and nutrient dense. I have broken down the nutrition information for each ingredient in this recipe.

Large flake oats: Per 1/3 cup, there are 3 grams of fibre, 4 grams of protein and 8% of daily value of iron.

Chia seeds: Per 1 tbsp, there are 3.5 grams of fibre, 2 grams of protein, over 100% of daily omega 3s and a variety of minerals.

Greek yogurt: Per 1/3 cup, there are 7 grams of protein and 7% of daily calcium.

Milk (dairy or soy): Per 2/3 cup of 2% dairy milk, there are 5 grams of protein, 15% of daily calcium, and significant amounts of vitamin B2, B12 and K.

Pumpkin puree: Per 1 cup of pumpkin puree (yes, this is more than what this recipe calls for), there is 6 grams of fibre, 15% of daily vitamin C and over 20% of daily recommendations of iron and potassium!

A breakfast that tastes this good AND is super nutritious?! We hit the jackpot!

 

Dietary considerations

Here are some ways to accommodate a variety of other dietary restrictions:

• Gluten free: opt for gluten free oats.
• Dairy free and vegan: choose plant-based yogurt like soy, almond or oat milk instead of dairy milk.
• Nut free: omit the added chopped walnuts.

I hope these Pumpkin Pie Overnight Oats start your day off right. Don’t forget to check out some of these other pumpkin recipes:

• Pumpkin Banana Bread Muffins
• Pumpkin Chocolate Chip Cookies
• Pumpkin Oatmeal Pancakes (high protein)

 

If you make this Pumpkin Pie Overnight Oats recipe, I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!