Pumpkin Overnight Oats

These pumpkin pie overnight oats are my favorite make-ahead breakfast recipe for fall! I think they have the perfect balance of sweet, warm flavors and a thick, creamy consistency.

When I have a batch of them stocked in my fridge, I always look forward to breakfast the next morning. I love that this overnight oatmeal is easy to prep and full of nutrients, and my kids love that it basically tastes like dessert. Add in any favorite toppings, and you really can’t go wrong!

Ingredient Highlight: Rolled Oats 

Oatmeal is a healthful breakfast option, and each type of oats offers different nutritional benefits. For this overnight oatmeal recipe, I recommend using old-fashioned rolled oats. Also known as just “rolled oats,” these are the oats we use most often in recipes and are made by flattening groats but not cutting them any further. These types of oats take about 10-15 minutes to cook and also work well in baked recipes, like baked oatmeal, overnight oats, and granola.  

In this recipe, quick oats tend to become too soggy, and steel-cut oats won’t soften properly. Rolled oats have a slightly higher fiber content than quick oats, meaning they can help you stay fuller longer and assist with digestion. Also, note that oats are naturally gluten-free. However, they often come into contact with gluten-containing ingredients during processing. So, make sure to look for certified gluten-free rolled oats if you need to keep these overnight oats gluten-free.

Tip from Dietitian Jessie

For An Extra Nutrition Boost, Use Kefir

This recipe calls for one cup of milk, and you can use any dairy or non-dairy milk that you prefer, such as oat milk, almond milk, or soy milk. You can also use 1 cup of vanilla or plain milk kefir, which will give your overnight oats a big nutritional boost.

A good source of probiotics, kefir is a fermented food that contains more good bacteria strains than any other dairy product, including yogurt. Probiotics in kefir are beneficial for your immunity, gut health, and bone health, making kefir a great addition to these overnight oats.

Increase The Protein

You can easily stir in 1 scoop of protein powder to increase the protein in these overnight oats quite a bit. You can stir it in as you’re making the recipe, or even add it right in the morning just before eating. One of our favorite protein powders is Puori PW1 Whey Protein, which has a nice subtle vanilla taste and is sweetened only with organic coconut sugar (no stevia). Use code PUORIxRFD for 20% off your first order.

Make It Dairy Free

To make this pumpkin overnight oats recipe dairy-free, simply substitute the kefir or regular milk for any non-dairy milk of choice like oat milk, almond milk, soy milk, or cashew milk. Also, if using whipped cream as a topping, make sure to use a dairy-free variety or just leave it out.

Video: How to make pumpkin overnight oats

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Recipe

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Pumpkin Overnight Oats Recipe

This overnight oats recipe is full of fall flavors and sweetened with just a little bit of maple syrup. Make a batch today and look forward to your healthy breakfast tomorrow morning. 

Prep: 5 minTotal: 5 min

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Servings: 3 servings 1x

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Ingredients

• 1 cup old-fashioned rolled oats
• 1 cup milk of choice (kefir, almond milk, regular milk, etc.)
• ⅓ cup pumpkin puree 
• 2 tablespoon chopped pecans
• 1 ½ tablespoons pure maple syrup
• 2 teaspoons chia seeds or flax meal (or 1 teaspoon each)
• 1 teaspoon pumpkin pie spice
• 1/2 teaspoon pure vanilla extract
• Pinch of salt
• Optional toppings: whipped topping, chopped pecans, pumpkin pie spice, maple syrup, cinnamon stick

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Instructions

1. In a bowl, whisk together all of the ingredients except for the toppings.
2. Divide among 3 jars or containers*.
3. Seal and refrigerate for at least 4 hours or overnight.
4. Add any optional toppings just before eating.

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Notes

* If you make a lot of overnight oats, we recommend you get these containers that have tight-fitting lids and built-in spoons. They’re great for taking overnight oats on the go. 

Nutrition Information

• Serving Size: 1/3 of recipe
• Calories: 266
• Fat: 8 g
• (Sat Fat: 2 g)
• Sodium: 100 mg
• Carbohydrate: 40 g
• (Fiber: 6 g
• Sugar: 12 g)
• Protein: 9 g
• Cholesterol: 5 mg

Dietary

Egg-FreeGluten-freeNut-freeVegetarian

© The Real Food Dietitians

Recipe By: Stacie Hassing

How To Store

For healthy breakfast options to grab and go, I like to divide my oat mixture between three jars for the perfect single-portion serving size. I prefer to use these overnight oat jars with built-in spoons, mason jars, weck jars, but any small jar or meal prep container will work. Leave off the toppings, and store the oats in the fridge for up to 5 days.

Pairings To Go With Pumpkin Overnight Oats

Although you can enjoy this recipe as a snack or dessert, I typically serve it as a quick breakfast. It’s great on its own but even better with your favorite toppings. Some of my favorite additions include fresh fruit, plain Greek yogurt, white chocolate chips, dried cranberries, raisins, roasted pumpkin seeds, a drizzle of pure maple syrup, almond butter, or even a little whipped cream.

Then, for a boost of protein, try pairing these oats with options like breakfast sausage, egg bites, or really embrace the pumpkin theme with a pumpkin pie protein smoothie.

Then, don’t forget to add a warm cup of coffee or pumpkin spice chai tea. I know from experience … it’s the perfect way to start a fall day!

More Breakfasts To Try

Peanut Butter Banana Overnight Oats

Instant Pot Apple Cinnamon Oatmeal

Instant Pot Pumpkin Oatmeal

Baked Vanilla Protein Oatmeal (Soft Breakfast Bars)

The photos in this post were taken by Megan McKeehan.

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