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!

Overnight oats are my jam so I couldn’t pass up an opportunity to make a seasonal version for the Fall! Last year I discovered that Oikos, the Greek yogurt company, released a Pumpkin Spice flavour and I had to try it. I started experimenting with this yogurt to find the perfect combination but unfortunately, they stopping 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 all 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.

Ingredients for Pumpkin Pie Overnight Oats

For this recipe, you will need:

• Oats
  • I prefer using large flake oats for overnight oats because they hold the texture better.
  • If you only have quick oats, I recommend reducing the milk by 1-2 tbsp so that it’s not too liquidy or mushy.
• 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.

 

Adding Pumpkin Flavour to Overnight Oats

• 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.

Nutrition Benefits of Overnight Oats

It may be hard to believe that a quick and easy breakfast is this packed with nutrients, but it’s true! I have broken down the nutrition information for each ingredient.

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!

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

• Raspberry Chocolate Chip Baked Oatmeal
• Pink Raspberry Coconut Oatmeal
• Slow Cooker Carrot Cake Oatmeal
• Pear Almond Baked Oatmeal

 

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!