Are you looking for a healthy, make-ahead breakfast option that combines the cozy flavors of fall? If you love pumpkin pie and want to enjoy it in a nutritious way, you’ve got to try Pumpkin Pie Overnight Oats! This easy, no-cook recipe is packed with the warm spices of cinnamon, nutmeg, and ginger, paired with hearty oats and pumpkin puree for a breakfast that’s as delicious as it is satisfying. Plus, it’s simple to make and perfect for meal prepping.
In this guide, we’ll walk you through every step to create a flavorful, nourishing meal that’s perfect for busy mornings.
Why Choose Pumpkin Pie Overnight Oats?
Pumpkin pie overnight oats are more than just a fall treat. They’re an easy, nutrient-rich breakfast that requires little effort and can be made the night before. By soaking the oats overnight, you get a creamy, flavorful texture without having to cook. It’s the ideal breakfast for people with hectic schedules or those who simply love indulging in pumpkin pie flavors every morning.
Benefits of Pumpkin and Oats
- Pumpkin is a low-calorie vegetable that is rich in vitamin A, fiber, and antioxidants, making it excellent for digestion, skin health, and immune function.
- Oats are a great source of soluble fiber known as beta-glucan, which supports heart health by helping lower cholesterol levels. They’re also rich in complex carbs, providing long-lasting energy throughout the day.
How Pumpkin Pie Overnight Oats Help with Weight Management
Looking for a filling, fiber-rich meal to help with weight management? Pumpkin pie overnight oats are perfect because they contain both fiber and protein, two key components that can help curb hunger and prevent overeating. Oats and pumpkin are both naturally filling ingredients, and the addition of Greek yogurt provides extra protein to help you stay fuller longer.
High in Fiber, Low in Calories
With just 270 calories per serving, these overnight oats are a smart choice for those trying to manage their weight. They provide about 6g of fiber, which supports digestion and helps regulate blood sugar levels.
Ingredients for Pumpkin Pie Overnight Oats
Here are the simple ingredients you’ll need for this pumpkin pie overnight oats recipe:
- 1/2 cup canned pumpkin puree
- 1/2 cup rolled oats
- 1/2 cup milk (dairy, almond, or oat milk)
- 1/4 cup plain Greek yogurt (optional)
- 1-2 tablespoons maple syrup or honey
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground ginger
- 1/4 teaspoon ground cloves (optional)
- 1/2 teaspoon vanilla extract
- Pinch of salt
Optional Toppings:
- Chopped nuts
- Dried cranberries
- Chia seeds
- Whipped cream
Step-by-Step Directions for Making Pumpkin Pie Overnight Oats
1. Combine the Ingredients:
In a medium-sized bowl or jar, combine pumpkin puree, oats, milk, Greek yogurt, maple syrup, spices, vanilla extract, and salt. Stir well to make sure everything is fully incorporated.
2. Chill Overnight:
Cover the bowl or jar with plastic wrap or a lid, and refrigerate for at least four hours, ideally overnight. This allows the oats to soften and absorb the flavors.
3. Serve:
In the morning, give the oats a stir. If they’ve thickened too much, add a splash of milk to reach your desired consistency. Top with nuts, chia seeds, dried cranberries, or even whipped cream for a special touch.
4. Enjoy:
Serve the oats chilled, or microwave them for 1-2 minutes if you prefer a warm breakfast.
Notes and Tips for the Best Pumpkin Pie Overnight Oats
- Make It Dairy-Free: If you need to avoid dairy, substitute Greek yogurt with a plant-based option like almond or coconut yogurt, and use your favorite plant milk.
- Pumpkin Pie Spice Alternative: If you don’t have the individual spices, a pumpkin pie spice blend works great—just use about 1 teaspoon to replace the cinnamon, nutmeg, ginger, and cloves.
- Adjust to Taste: Want more sweetness? Add more maple syrup or honey to taste, or try a sugar-free sweetener like monk fruit or stevia for a low-sugar version.
- Meal Prep-Friendly: This recipe is ideal for meal prep. Make a big batch on Sunday and enjoy breakfast all week long.
Nutritional Information & Health Benefits
Pumpkin pie overnight oats are a nutrient-dense breakfast option that delivers a good mix of fiber, protein, and vitamins. Plus, they’re naturally sweetened with maple syrup and contain heart-healthy oats.
Nutrition Per Serving:
- Calories: 270
- Carbohydrates: 43g
- Protein: 9g
- Fat: 5g
- Saturated Fat: 2g
- Cholesterol: 7mg
- Sodium: 200mg
- Fiber: 6g
- Sugar: 12g
- Vitamin A: 120% DV
- Calcium: 15% DV
- Iron: 10% DV
Health Benefits of the Key Ingredients
Oats: A Superfood for Your Heart
Oats are packed with soluble fiber, which helps lower cholesterol and keeps your heart healthy. Regular consumption of oats has been linked to improved blood sugar control, making them a great option for those managing diabetes.
Pumpkin: Nutrient Powerhouse
Pumpkin is loaded with vitamin A and beta-carotene, essential for maintaining healthy vision, skin, and immune function. It also contains antioxidants that may help protect against chronic diseases.
FAQs About Pumpkin Pie Overnight Oats
Absolutely! You can make a larger batch and store it in individual jars. It’ll stay fresh in the fridge for up to five days.
Yes, but the texture will be a bit softer. Rolled oats tend to give the best results for overnight oats.
For thicker oats, use less milk or add chia seeds to absorb more liquid. You can also reduce the soaking time if you prefer a heartier texture.
Yes, as long as you use gluten-free certified oats, this recipe is gluten-free. Just double-check that all your ingredients are safe for gluten sensitivity.
In addition to the toppings mentioned above, you can also add fresh fruits like bananas or apples, granola for some crunch, or even a spoonful of almond butter for extra richness.
Final Thoughts on Pumpkin Pie Overnight Oats
Pumpkin pie overnight oats are the perfect way to start your day with the flavors of fall while still maintaining a healthy, balanced diet. Whether you enjoy them chilled or warm, these oats are versatile, easy to make, and ideal for busy mornings. Plus, with all the health benefits packed into each bite, you can feel good about enjoying them as part of your weekly routine.
More Relevant Recipes
- Pumpkin Spice No Bake Cookies
- Pumpkin Pie Cake
- Caramel Apple Oatmeal Bake
- Pumpkin Pie Cupcakes
- Pumpkin Pie Crumble
Pumpkin Pie Overnight Oats
Pumpkin Pie Overnight Oats is a creamy, make-ahead breakfast that combines the warm spices of pumpkin pie with hearty oats for a nutritious and delicious start to your day. It’s quick, easy, and perfect for fall mornings!
- Total Time: 5 minutes + 4 hours (or overnight chill)
- Yield: 1 serving 1x
Ingredients
- 1/2 cup canned pumpkin puree (make sure it’s 100% pure pumpkin, not pie filling)
- 1/2 cup rolled oats
- 1/2 cup milk (your choice of dairy or plant-based milk like almond, oat, or soy)
- 1/4 cup plain Greek yogurt (optional for added creaminess and protein)
- 1–2 tablespoons maple syrup (or honey, to taste)
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground ginger
- 1/4 teaspoon ground cloves (optional but adds depth)
- 1/2 teaspoon vanilla extract
- Pinch of salt
Optional Toppings:
- Chopped nuts (pecans or walnuts work well)
- Dried cranberries
- Chia seeds
- Extra maple syrup
- A dollop of whipped cream (for indulgence)
Instructions
- Mix the Ingredients: In a medium-sized bowl or jar, combine pumpkin puree, rolled oats, milk, Greek yogurt (if you’re using it), maple syrup, cinnamon, nutmeg, ginger, cloves, vanilla extract, and a pinch of salt. Stir everything together well to make sure the flavors blend evenly.
- Chill Overnight: Cover the bowl or jar with plastic wrap or a lid, and pop it into the fridge for at least four hours. Ideally, leave it overnight so the oats can soften, and the flavors have time to meld beautifully.
- Serve: In the morning, take out your pumpkin pie overnight oats, give them a good stir, and if they feel a little thick, add a splash of milk to reach your preferred consistency. Now, it’s time to top them off! Add some chopped nuts, dried cranberries, chia seeds, or even a drizzle of extra maple syrup.
- Enjoy: You can serve these oats chilled straight from the fridge, or if you’re in the mood for a warm breakfast, just pop them in the microwave for about 1-2 minutes. Voila! Breakfast is served.
Notes
- Adjust the Sweetness: Feel free to tweak the amount of maple syrup or honey to suit your taste buds. You can even use a zero-calorie sweetener like stevia if you want to cut down on sugar.
- Meal Prep for the Week: This recipe is easy to double or triple if you want to prepare a big batch for the week. It keeps in the fridge for up to five days.
- Add Protein: Boost the protein content by stirring in a scoop of your favorite protein powder, or use a higher-protein milk option like soy or pea milk.
- Texture Preference: If you prefer a smoother texture, blend the ingredients together before refrigerating. This will give your oats a more pudding-like consistency.
- Warm It Up: Not a fan of cold oats? No problem! Just microwave them for about a minute before adding your toppings.
- Prep Time: 5 minutes
- Cook Time: 0 minutes (no-cook)
- Category: Breakfast
- Method: No-Cook, Overnight
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1 jar (approx. 1 cup)
- Calories: 270kcal
- Sugar: 12g
- Sodium: 200mg
- Fat: 5g
- Saturated Fat: 2g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 7mg
Keywords: Healthy fall breakfast, No-cook pumpkin recipe, Easy overnight oats