By now it’s no secret that I love overnight oats. They are easy to make, customizable, and perfect for meal prep for busy weeks. Since fall is here, I figured I have to share these pumpkin overnight oats. Thick and creamy, full of pumpkin spice, and so delicious!
Just like all of my overnight oatmeal recipes, it is well-balanced for balancing your blood sugar and energy levels. They are packed with protein from Greek yogurt and a little protein powder, complex carbs and fiber from oats and chia seeds, which helps slow down digestion, and some healthy fats.
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If needed, they are easily customizable and adjustable to fit your dietary preferences and macro needs. Enjoy these pumpkin pie overnight oats as a quick and easy make-ahead breakfast, snack, or post-workout meal due to the protein and carbs!
Why we love these pumpkin overnight oats
- 5 minutes to make – mix everything up and pop it in the fridge!
- tastes like pumpkin pie, but in overnight oats form!
- a great balanced breakfast – they have 32 grams of protein per serving and are full of complex carbohydrates, healthy fats, and fiber.
- a great option for meal prep – double or triple the recipe to make a few servings for the week!
Are overnight oats actually healthy?
Overnight oats can be a great addition to one’s diet. Rolled oats are loaded with fiber, complex carbs, and whole grains, have plant-based protein, and are low in fat. Adding ingredients like chia seeds, greek yogurt, and fruit also adds fiber, protein, vitamins, and minerals. When making them, it’s important to add good sources of protein and fat to balance out the carbs to help keep your blood sugar stable. You can easily customize them to fit your liking and nutrition goals when making them.
Why am I not full after overnight oats?
If you are not full after eating overnight oats, you should add more protein or fat to them. Protein and fat are the macronutrients that help fill you up, slow down digestion, and keep you full for longer. You also may just need to have a bigger serving.
Ingredients
- rolled oats – use certified gluten-free oats if needed
- vanilla protein powder – optional, but helps to add more protein to the recipe. I used vanilla protein to amp up the flavor even more.
- pumpkin puree
- greek yogurt – for added protein and makes them super creamy!
- almond butter
- chia seeds – this help absorb the liquid and adds some more fiber
- pumpkin pie spice
- vanilla extract
- milk – I used almond milk, but any kind will work.
How to make pumpkin overnight oats
- Make overnight oats. Add all ingredients to a medium jar. Stir well to combine until all ingredients are thoroughly combined. Place the lid on the jar and put the oatmeal mixture in the refrigerator for at least 2 hours, or overnight, until the mixture thickens.
- Enjoy! Eat out of the jar or transfer to a bowl and top with toppings of choice.
How long does it take for overnight oats to work?
Overnight oats don’t really need to be “overnight”. I actually usually do “quick overnight oats” and make them the day of, let them sit for an hour or two, and then enjoy. Two hours is usually enough for the chia seeds and the oats to absorb the liquid.
I also don’t use that much liquid as I love them super creamy. The reason why most people make them at night is that it just makes your morning easier. Just grab it and enjoy! But if you forget, you can totally make them on the same day.
How long do overnight oats last?
Overnight oats can last for up to 5 days in the fridge. The longer they sit, the more time to soak up the liquid. Overnight oats will last 5 days but will be a bit mushier than on day 3 or 4.
They make an excellent option for meal prep – I will make a few servings at a time (these jars are perfect for them) and just keep them in the fridge for something quick and easy to grab during the week.
Storage
- fridge – store them in a tightly sealed glass jar for up to 5 days in the fridge.
- freezer – overnight oats are a great freezer-friendly recipe. Make them according to the directions. Once the liquid has been absorbed, pop them in the freezer. They should last for 2 months. When ready to eat, let them defrost in the fridge overnight.
Substitutions and additions
Overnight oats are so customizable and you can tweak them to your preference and your macronutrient needs. Here are a few suggestions for this overnight oat recipe:
- oats – you can use quick oats instead of rolled oats, although the texture will change slightly. While you can use steel-cut oats for overnight oats, they are a lot coarser (they aren’t as processed) and need to be soaked for at least 10-12 hours. Will will need more liquid if using steel-cut oats as well.
- vanilla protein powder – any kind of protein powder (vegan, whey, or collagen) will work. I suggest a plain or vanilla-flavored one. If you don’t like protein powder, you can leave it out.
- greek yogurt – plain or vanilla flavored will work best. If needed, a dairy-free greek yogurt will work the same. To make these dairy-free, leave it out.
- almond butter -any kind of nut butter will work or even seed butter if you are allergic to nuts. Try peanut, cashew, pecan, sunbutter (sunflower seed butter), or tahini.
- pumpkin pie spice – a mix of cinnamon, nutmeg, cloves, and ginger will work instead.
- milk – any kind of milk will work. Feel free to use nut milk, oat milk, coconut milk, or regular dairy milk.
Here are some additions:
- sweetener – if you want them sweeter, add a bit of maple syrup or honey
- nuts – to add a little crunch
- dried cranberries
- chocolate chips – for a pumpkin and chocolate combo
More healthy overnight oats recipes
- creamy strawberry overnight oats
- coffee overnight oats
- chocolate peanut butter overnight oats
- apple cinnamon overnight oats
- mango overnight oats
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Pumpkin Overnight Oats
equipment
ingredients
- 1/2 cup rolled oats (50 grams)
- 1/4 cup vanilla protein powder (25 grams)*
- 1/4 cup pumpkin puree (60 grams)
- 1/4 cup greek yogurt (2 ounces – I used 0% fat)
- 1 tablespoon almond butter
- 1 tablespoon chia seeds
- 1 teaspoon pumpkin pie spice
- 1/2 cup milk (or more depending on desired consistency)
- optional toppings – chopped nuts, dried cranberries, greek yogurt, nut butter, cinnamon…
instructions
- Enjoy! Eat out of the jar or transfer to a bowl and top with toppings of choice.
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notes
nutrition
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Wow, the flavor and texture of this recipe are next level. I only made one swap- 2% protein milk for the whole milk. It is sooo filling, kept me going for 4 hours.
So glad you enjoyed them, Sharon!
I was resistant to the idea of trying overnight oats, and then I tried this recipe and now…I can’t stop eating them! This recipe is perfect; I feel like I’m eating dessert everytime…and sometimes, if you put some Lily’s chocolate chips on top, it takes it to a sweeter level. The texture is creamy, not too thick or too thin. Whether you’re new to overnight oats or have eaten any different kinds, I think you’ll love this recipe! Thank you for creating this recipe 🙂
That makes me so happy to hear! I love that you add some chocolate at times too. So glad to hear you enjoy them so much, thanks Ashlee!
is this recipe made with non-fat greek yogurt or full fat yogurt?
Hey, Suzanne! I used 0% fat. I can update the post to reflect that!
So delish! The perfect breakfast. Keeps me so full for so long! I skip the almond butter and add a pinch of salt & splash of vanilla extract, and top with some whip cream and granola. It’s creamy & insanely flavorful. Have had a jar for breakfast for two weeks straight now!
Yum! Love those toppings. Thanks for trying it Bailey and glad you enjoy it!
Creamy and very good! I tried it with vanilla protein and with chocolate for taste comparisons…I liked the vanilla better here! Filling and delicious.
So glad you enjoyed it, Lisa! Thanks for trying them!
You should stop what you’re doing and make this recipe right now.
Thanks, Bethany!!
This recipe is extremely easy to make and incredibly flavorful. I love how filling it is, too.
So glad you enjoyed them, Samantha! Thanks for trying them!