Perfect for those busy mornings, these pumpkin protein overnight oats are the ultimate Fall breakfast! They take only a few minutes to prep and make a delicious and healthy grab-and-go breakfast for the whole family that tastes just like pumpkin pie! {Gluten-free and Vegan-friendly}
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Healthy Pumpkin Pie Protein Overnight Oats
Start the day off right with these delicious pumpkin protein overnight oats! Flavored with the comforting tastes of cinnamon, pumpkin pie spice, pumpkin puree, and vanilla protein powder, these easy overnight oats are the ultimate healthy breakfast that will give you the energy you need to face the day.
Plus, they only take 5 minutes to make and are ideal for meal prep. Great for those busy mornings!
If you’re an overnight oats lover, be sure to try my Peach Overnight Oats, Blueberry Cheesecake Overnight Oats and Chocolate Peanut Butter Banana Overnight Oats too!
Why We Love These Healthy Pumpkin Overnight Oats
- Quick and easy to make: It takes minutes to make a batch of these tasty pumpkin pie overnight oats. Just add the ingredients to a mason jar, shake and allow it to sit in the fridge for several hours or overnight. They’re the perfect cozy Fall breakfast!
- Nutrient-packed: With 11 grams of fiber per serving and 18 grams of protein, these pumpkin oats will leave you feeling full and satisfied for hours. The pumpkin is loaded with Vitamin A and C, the milk adds some calcium and magnesium, while the chia seeds contain heart-healthy omega-3 fatty acids. Plus, all that fiber and protein will help balance your blood sugar and keep you from snacking all day long. Such a balanced and nutritious breakfast!
- Easy make-ahead breakfasts: Overnight oats are a total lifesaver for busy mornings. Make up a batch on Sunday night and enjoy them throughout the week.
Ingredient Notes
- Oats: Rolled, large flake, or old-fashioned oats are best to use for this recipe. They soften well in the milk, but still have a slight chewy texture to them. In a pinch, you can use quick oats, but they will be much softer. In this case, steel cut oats would be too tough and chewy to eat, so they are generally not recommended for overnight oats.
- Chia seeds: I love to add chia seeds to overnight oats for a boost of healthy fats, fiber, and antioxidants and to help thicken up the mixture of oats, pumpkin, and spices. You can use black or white chia seeds; there is no nutritional difference.
- Cinnamon and pumpkin pie spice: For that warming pumpkin pie flavor we all know and love! Adjust the amount used according to personal taste.
- Salt: It may sound counterintuitive to add salt to a sweet breakfast, but a little helps to bring out the natural nutty flavors of the oats and complements the maple and pumpkin flavor.
- Milk: I make this recipe with unsweetened almond milk, but other non-dairy milk options, like oat milk or soy milk, also work well. You can also make these oats with regular milk if you prefer.
- Canned pumpkin puree: Use 100% pure pumpkin puree for this recipe with no added sugar or spices. I typically use canned, but you can also sub in fresh if you have some on hand.
- Vanilla extract: For flavor and sweetness.
- Protein powder: We use vanilla protein powder to sweeten the oats and add some extra protein. You can use whey or vegan protein powder.
Step-by-Step Instructions
- Step 1 – Get out two jars, bowls or glasses. To each, add 1/2 cup oats, 1 tablespoon chia seeds, 1/4 teaspoon cinnamon, 1/8 teaspoon pumpkin pie spice, pinch of salt, 3/4 cup almond milk, 1/4 cup pumpkin puree, 1/4 teaspoon vanilla, and 1 tablespoon of vanilla protein powder.
- Step 2 – Stir the mixture well and allow to sit in the fridge for at least four hours or overnight.
- Step 3 – When ready to serve, stir again to incorporate the flavours. Taste and adjust flavours to taste, adding more maple syrup if you prefer it sweeter, more cinnamon or pumpkin pie spice if you like more spice, and more almond milk if you prefer a thinner consistency.
- Step 4 – Top with chopped pecans or other desired toppings.
Scroll to the recipe card below for the full printable recipe!
Expert Tips
- If you prefer your overnight oats to be a thinner consistency, you may wish to add more almond milk.
- To make these overnight oats even higher in protein, sometimes I’ll sub in 1/4 cup of pasteurized liquid egg whites for 1/4 cup of the almond milk. You can’t even taste them, but they provide a nice protein boost!
- Be sure to give the overnight oats mixture a good stir before serving to incorporate the ingredients at the bottom of the serving vessel.
- Be sure to use pure pumpkin puree and not pumpkin pie filling to minimize added sugar.
- If you need to make these overnight oats quickly, you can prepare them and eat them within a few hours, but I find the texture is best when left to sit overnight.
How to Store
Once you’ve combined the ingredients together, cover the bowl, jar or airtight container and keep refrigerated until you are ready to consume. Overnights will last for up to 5 days.
Recipe FAQs
Yes! If you have pumpkin that you need to use up, you can easily make your own pumpkin puree. Just roast the pumpkin for around an hour, scoop out the flesh and puree it in a blender or food processor. Homemade pumpkin puree can sometimes be a little watery. If that’s the case, you can add a little less almond milk.
As the name suggests, it’s best to leave these oats to sit in the milk overnight for the best thick and creamy texture. That being said, they will be soft enough to eat within about 4 hours.
Definitely. These pumpkin spice overnight oats are great to grab straight out of the fridge, but on chilly mornings they are delicious to serve warm as well. Just heat the oats in a pan on the stovetop, or place them in the microwave anywhere from 30 seconds to 2 minutes (depending on how warm you’d like them), stirring halfway through.
Overnight oats will keep well in the fridge for up to 5 days. Double or triple the recipe and make up several jars on a Sunday evening and then enjoy them throughout the week. The longer they sit, the softer the oats will get.
Topping Suggestions
Although you can eat these oats as is, some extra toppings add even more flavor and texture.
Try out any of the following:
- Chopped pecans or walnuts
- Pumpkin seeds
- Chocolate chips
- Hemp hearts
- Raisins
- Dried cranberries
- Granola (try this almond butter granola)
- Coconut flakes
- A dollop of whipped cream or yogurt
- Drizzle of peanut butter
- Banana slices
Recipe Variations
- To add more protein: Add a bit of Greek yogurt or use pasteurized liquid egg whites instead of some of the almond milk. You can’t even taste it!
- To make it gluten-free: Use certified gluten-free rolled oats.
- Increase the pumpkin: You can increase the pumpkin puree up to 1/2 cup for a stronger pumpkin pie flavor.
More Pumpkin Recipes
- Healthy Pumpkin Oatmeal Muffins
- Pumpkin Oatmeal Breakfast Cookies
- Pumpkin French Toast Sticks
- No Bake Pumpkin Balls
- Almond Flour Pumpkin Bread
- Pumpkin Pie Spice Pancakes
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Pumpkin Protein Overnight Oats
Ingredients
- 1 cup rolled oats
- 2 tablespoons chia seeds
- 2 tablespoons vanilla protein powder or more to taste
- 1/2 teaspoon cinnamon
- 1/4 teaspoon pumpkin pie spice
- 1/8 teaspoon salt
- 1 1/2 cups unsweetened almond milk
- 1/2 cup pure pumpkin puree
- 1/2 teaspoon vanilla extract
Optional toppings
- Chopped pecans or walnuts
- Pumpkin seeds
- Chocolate chips
Instructions
- Get out two jars, bowls or glasses. To each, add 1/2 cup oats, 1 tablespoon chia seeds, 1/4 teaspoon cinnamon, 1/8 teaspoon pumpkin pie spice, pinch of salt, 3/4 cup almond milk, 1/4 cup pumpkin puree, 1/4 teaspoon vanilla, and 1 tablespoon of vanilla protein powder.
- Stir the mixture well and allow to sit in the fridge for at least four hours or overnight.
- When ready to serve, stir again to incorporate the flavors. Taste and adjust flavors to taste, adding more protein powder if you prefer it sweeter or want extra protein, more cinnamon or pumpkin pie spice if you like more spice, and more almond milk if you prefer a thinner consistency.
- Top with chopped pecans or other desired toppings. Enjoy!
Notes
- If you prefer your overnight oats to be a thinner consistency, you may wish to add more almond milk.
- Be sure to give the overnight oats mixture a good stir before serving to incorporate the ingredients at the bottom of the serving vessel.
- Be sure to use pure pumpkin puree and not pumpkin pie filling to minimize added sugar.
- If you need to make these overnight oats quickly, you can prepare them and eat them within a few hours, but I find the texture is best when left to sit overnight.
Nutrition
This recipe was originally posted in September 2021 and was modified slightly and updated in September 2024.
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