Pumpkin Overnight Oats
These pumpkin overnight oats deliver all the cozy flavors of fall in a nutritious, make-ahead breakfast that’s ready when you wake up and easy to take on the go. While they’re reminiscent of a pumpkin dessert, they have nutrition stats of a satisfying breakfast (almost 30 grams of protein and 15 grams of fiber!). It’s the perfect way to start your morning with something that feels sweet and cozy, and will also fuel your day.
My food blogger hot take…🎃
I hate when recipes include a dessert title, but don’t actually taste like dessert. This strong opinion stemmed from a “cookie dough” overnight oats recipe back in the aughts, which were a huge letdown as they didn’t taste anything like the cookie dough I was wanting them to taste like.
I’ve been careful to not over-deliver the dessert title ever since that experience. But, these pumpkin overnight oats are a little like having pumpkin pie for breakfast. In a nutritious, satisfying, and filling package, perfect for fall breakfasts and cozy mornings. They’re…
😋 Seriously delicious: This recipe reminds me of a creamy pumpkin pie in a jar with warm fall spices. Topped with a bit of whipped cream and cinnamon sugar, it’s just the right amount of sweetness.
⏰ Ready in 5 minutes: Just mix everything together the night before and wake up to breakfast. Easy!
💪 Protein & fiber packed: These oats have almost 30 grams protein and 15 grams of fiber to keep you full and energized all morning long.
🎃 Perfect fall flavor: Made with real pumpkin puree and cozy pumpkin spices.
🛒 Made with simple ingredients: Nothing fancy needed, you probably have almost everything you need to make these overnight oats with pumpkin.
📦 Meal prep friendly: Prep up to 4 jars at once so you can enjoy this healthy breakfast (almost!) all week long.
You’ll also want to try my brown sugar oatmeal, high-protein overnight oats, and apple oat bars next time.
Ingredient Notes
You’ll need old-fashioned rolled oats as your base, real pumpkin puree (not pumpkin pie filling – that’s important!), chia seeds, your favorite milk for creaminess, Greek yogurt for extra protein and tang, maple syrup, vanilla extract, and the classic fall pumpkin spice blend of cinnamon, nutmeg, and a pinch of ginger. Toppings are optional, but I highly recommend a touch of whipped cream and cinnamon sugar.
Emily’s Tips & Tricks
- Pro tip: Let the oats sit for at least 4 hours, but they taste even better after 8+ hours as the flavors meld together and the oats fully soften.
- Feeding kids without pressure: Let kids add their own toppings. I’ve found whipped cream always helps! 😉
- Variations: It’s easy to make this vegan, just swap the milk and yogurt for your favorite plant-based alternatives.
- Topping ideas: While I kept things really classic with whipped cream and cinnamon sugar, there are so many topping ideas you could use. Mini chocolate chips, topped nuts, a drizzle of nut butter, or fresh fruit would also be delicious.
Pumpkin Overnight Oats Recipe
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 4 servings 1x
- Category: Breakfast
- Method: No Cook
- Cuisine: American
- Diet: Gluten Free
Description
These creamy pumpkin overnight oats are made with real pumpkin, warm spices, and protein-packed ingredients. Perfect meal prep.
Ingredients
- 2 cups old-fashioned oats
- 1/2 cup chia seeds
- 3 cups milk
- 3 cups plain Greek yogurt
- 1 1/3 cup pumpkin puree
- 2 Tbsp. maple syrup
- 1 tsp. vanilla extract
- whipped cream and cinnamon sugar for topping
Instructions
- In a large jar (or individual jars for portioned servings), stir together oats, chia seeds, milk, Greek yogurt, pumpkin, maple syrup, and vanilla until combined.
- Refrigerate overnight.
- Mix in the morning and top with whipped cream and a sprinkle of cinnamon sugar.
Notes
- Single batch: Prep is the same, here are ingredient amounts: 1/2 cup oats, 2 tablespoons chia seeds, 3/4 cup milk, 1/2 cup yogurt, 1/3 cup pumpkin puree, 1/2 tablespoon maple syrup, and 1/4 teaspoon vanilla extract.
- Storage: Keep in the refrigerator for up to 5 days in airtight containers or mason jars. These don’t freeze well due to the texture changes, but they’re perfect for weekly meal prep.
- Ingredient notes: Use pure pumpkin puree, not pumpkin pie filling. Libby’s is a reliable brand. Old-fashioned oats work best; avoid quick oats, which get too mushy. Greek yogurt adds protein and tanginess, but you can substitute it with more milk if preferred. Pure maple syrup gives it cozy, fall flavor.
- Prep ahead: Make individual servings in mason jars or meal prep containers. Mix all ingredients except toppings, which should be added just before eating to maintain texture and freshness.
- Helpful tools: Mason jars or meal prep containers, measuring cups, whisk or spoon for mixing
- Serve with: I love topping them with a bit of whipped cream and sprinkle of cinnamon sugar, but fresh berries, chopped nuts, pumpkin seeds, granola, coconut flakes, or an almond butter drizzle are also all delicious.
About the Author
Emily Dingmann is a recipe developer, nutrition expert, and founder of My Everyday Table. She specializes in creating easy, healthy recipes that help busy parents feed their families well every single day, without the stress. With a degree in Nutrition and over 20 years of experience, Emily shares family-friendly meals that are practical, nourishing, and full of flavor. Learn more about Emily’s approach to everyday cooking and nutrition here.
Food styling and photography by Loren Runion.
This post may contain affiliate links. They do not add any charge to you, but I will make a very small commission from them. I only link to products I use and recommend. Thank you for your support!
Can’t wait to try this!