Pumpkin Overnight Oats Recipe - Evolving Table (2024)

Wake up to a cup full of these quick and easy Healthy Pumpkin Overnight Oats. The night before, prep a mason jar with pumpkin puree, pie spice, maple syrup, and your milk of choice.This make-ahead breakfast recipe is vegan, gluten-free, and vegetarian and is perfect for a grab-and-go morning.

Pumpkin Overnight Oats Recipe - Evolving Table (1)

Pumpkin Overnight Oats Recipe

A few years ago I went through a phase of making just about every kind of healthy overnight oatmeal recipe known to mankind.

And it all started with these .

And after making almost every combination I could think of (like Apple Cinnamon Overnight Oats, Blueberry Muffin Overnight Oats, Strawberry Overnight Oats…), I recently realized I had not made my favorite combination yet…

Pumpkin Spice Overnight Oats!

After years of making overnight oatmeal, I was surprised by how much this recipe actually tasted like a delicious pumpkin pie.

But then again, it IS made from pumpkin puree, pure maple syrup, and pumpkin pie spice, so all of the crucial pumpkin pie elements are there.

And then you top this delightful breakfast recipe with some toasted pecans and voila: you’ve got yourself a cozy jar full of oatmeal that is 1000% Fall-season-and-Thanksgiving-worthy.

You can make just about any combination, though, if you know How to Make Overnight Oats.

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Ingredients

To make pumpkin pie overnight oats you will need these ingredients:

  • Oats. Old-fashioned rolled oats are the best type to use.They maintain their texture after soaking and do not get too mushy like quick oats tend to do, or remain hard like steel cut oats. You can also look for certified gluten-free oats brand if needed.
  • Milk. You can use a variety of types when making overnight oats. Cashew milk is my go-to since it is super creamy and tastes great in this recipe. But almond milk, oat milk, soy milk, and regular milk all work well.
  • Pumpkin puree. The canned puree fits this recipe best.You can always make homemade pumpkin puree from a fresh pumpkin, but it takes a lot of time and is not really worth the extra effort.
  • Pumpkin pie spice. Pumpkin pie spice combines cinnamon, nutmeg, ginger, cloves, and sometimes allspice.If you cannot find it at the store, you can always make your own homemade pumpkin pie spice. (You can also swap it out for some Apple Pie Spice!)
  • Pure maple syrup. Make sure you do NOT get the pancake syrup kind. Instead, opt for PURE maple syrup for the best taste and nutrition.
  • Chia seeds. While not absolutely necessary, they add many health benefits and enhance the texture.
  • Toasted pecans. Totally optional and can be left off if you have picky eaters, but these nuts add a lovely crunch to the creamy pumpkin oats.
  • Optional add-ins. The sky really is the limit! Everything from yogurt to protein powder can be added to increase health benefits and flavor.

Pro Tip: The only milk NOT recommended is coconut milk.This will give your oats a strong coconut flavor instead of a pumpkin spice flavor.

How to Make Pumpkin Overnight Oats

The process of making this pumpkin pie overnight oats recipe is simple and consists of the following steps:

Add the Pumpkin to the Jar

The best type of jars to use when making overnight oat recipes are glass Mason jars.

The recommended size is an 8-ounce jar. It is the easiest to find and will fit an entire serving of overnight oats.

Add the pumpkin puree, pie spice, and 1 teaspoon of sweetener to your jar. Use a fork or a small whisk to mix these together.

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Combine Remaining Ingredients

Pour the oats, chia seeds, milk, remaining sweetener, and cinnamon into the jar.

Carefully stir the mixture until everything is well combined.

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Refrigerate to Set

Place the lid on the jar and set it in the fridge.

Refrigerate for at least 4 hours or up to overnight.

Serve with toasted pecans and additional pumpkin pie spice.

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Meal Prep & Storage

  • To prep and store:This dish is perfect to make the day before. Once it’s made, it will keep in the refrigerator in an airtight, resealable container for up to 3 to 4 days. But please know, the texture begins to get a little mushy with each day and they are best if enjoyed within the first 24 hours. If you would like to have that delicious texture every morning of the week, do not add the milk to the jar until the night before serving.
  • To freeze:Freezing is not recommended. The texture of the oats will not be the same and instead will be too watery.

Are overnight oats healthy?

Oatmeal is an incredibly healthy breakfast option. These good-for-you carbs keep you full and pack a nutritional punch. Just be careful about add-ins, as those can increase the sugar and calorie count, making the dish less healthy.

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How long do overnight oats last?

Overnight oats last in the fridge for up to 3 to 4 days. However, after 24 hours, the consistency will become mushier. If you’d like, simply prepare everything in the recipe except for the milk, then add that in the night before enjoying.

Do I serve overnight oats warm or cold?

It’s completely up to you! It is so simple to grab a jar of oats straight from the fridge and dig into them cold. However, if you want, simply heat them up in the microwave for 1-2 minutes or until they are heated through. You may need to add a little extra milk to get the consistency you desire.

Dietary Modifications

The recipe you’ll find below is already gluten-free, refined sugar-free, and vegetarian as written. Here are some adjustments and substitutions you can make to help it fit your other dietary requirements:

  • Dairy-free. Stick with a plant-based milk.
  • Nut-free. Skip the nut toppings.

Expert Tips and Tricks

  • Keep it rolling. Stick with rolled oats for this recipe.
  • Use the jar. Save dishes by mixing all of the ingredients in the jar.
  • Skip the pie. Be careful not to get pumpkin pie filling as it’s full of added sugar and preservatives.
  • Feel the power. Add some protein powder to round out this breakfast.
  • Be patient. Don’t rush the process. These overnight oats take at least four hours, but they’re better after an entire night in the fridge.
  • Double up. Make a big batch to enjoy this cold oatmeal for another day.
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Other Overnight Oats Recipes

If this hits the spot, you will love these other overnight oats recipes!

Apple Cinnamon Overnight Oats are the perfect fall breakfast.

Chocolate Peanut Butter Overnight Oats are so sweet and delicious.

If you’re looking for a fresh and tasty way to get going in the morning, then try Blueberry Overnight Oats, Strawberry Shortcake Overnight Oats, and Peach Cobbler Overnight Oats.

(Don’t want to wait overnight? Check out this keto oatmeal instead!)

More Pumpkin Recipes

In the fall, pumpkin is everywhere! These healthy recipes are full of this flavorful gourd.

Give Healthy Pumpkin Muffins , Pumpkin Waffles, and Paleo Pumpkin Pancakes a shot for the best way to start your day. Or, opt for this Pumpkin Pie Smoothie.

For dessert, stick with Healthy Pumpkin Chocolate Chip Cookies, The Best Vegan Pumpkin Pie, or this Pumpkin Mug Cake.

For dinner, whip up some Pumpkin Chili

Tap stars to rate!

4.71 from 24 votes

Pumpkin Overnight Oats Recipe

Wake up to a cup full of these quick and easy Healthy Pumpkin Overnight Oats. The night before, prep a Mason jar with pumpkin puree, pie spice, maple syrup, and your milk of choice.

Pumpkin Overnight Oats Recipe - Evolving Table (9)

DFGFSFVVG

Yield 1 serving

Prep 5 minutes mins

Total 4 hours hrs 5 minutes mins

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Ingredients

  • 2 tbsp. pumpkin puree
  • ¼ tsp. pumpkin pie spice
  • ½ cup oats old-fashioned, rolled, gluten-free if needed
  • 1 tsp. chia seeds
  • ½ cup milk oat, soy, or nut-based milk
  • 2 tbsp. pure maple syrup or honey
  • Toasted pecans optional

Instructions

  • Add the pumpkin puree to an 8-oz. glass Mason jar along with the pumpkin pie spice and 1 teaspoon of sweetener. Stir until everything is well mixed.

  • Add the oats, chia seeds, milk, sweetener, and cinnamon to the jar. Stir the oats with the liquid until well combined.

  • Refrigerate for at least 4 hours or up to overnight.

  • Serve with toasted pecans and additional pumpkin pie spice.

Last step! If you make this, please leave a review letting us know how it was!

Tap stars to rate!

4.71 from 24 votes

Notes

Meal Prep & Storage

    • To prep and store: This dish is perfect to make the day before. Once it’s made, it will keep in the refrigerator in an airtight container for up to 3 to 4 days. But please know, the texture begins to get a little mushy with each day and they are best if enjoyed within the first 24 hours. If you would like to have that delicious texture every morning of the week, do not add the milk to the jar until the night before serving.
    • To freeze: Freezing is not recommended. The texture of the oats will not be the same and instead will be too watery.

Nutrition

Calories: 284kcal, Carbohydrates: 53g, Protein: 7g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 1g, Trans Fat: 0.01g, Sodium: 88mg, Potassium: 302mg, Fiber: 7g, Sugar: 19g, Vitamin A: 4606IU, Vitamin C: 2mg, Calcium: 100mg, Iron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Made this recipe?Leave a comment below!

Categorized as:
Breakfast, Dairy-Free, Gluten-Free, Low-Fat, , Recipes, Refined Sugar-Free, Soy-Free, Vegan, Vegetarian

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