Creamy Pumpkin Overnight Oats packed with fall flavor and protein thanks to Greek yogurt and almond butter! Yep, they actually keep you full. This foolproof recipe comes together in 5 minutes and is packed with 14g protein and 8g fiber per serving. Hubba hubba! Portable, gluten-free, and kid-friendly.
Holy moly...spoonable pumpkin pie oatmeal in a purty glass? I mean, what could be better?
Today we're turning my groovy Pumpkin Baked Oatmeal into overnight oats, inspired by my most-loved High Protein Carrot Cake Overnight Oats and Apple Cinnamon Overnight Oats!
Chunky sweater and boots optional but highly recommended...
The low down on ingredients
- Old-fashioned oats: The 100% whole grain base of our pumpkin overnight oats recipe. Don't be tempted to use instant, quick cook or steel cut oats here since those are all processed differently. A must in so many of my healthy breakfast recipes!
- Pumpkin: We're using ¾ cup pumpkin puree (pumpkin should be the only ingredient) for lots of pumpkin flavor and nutrition! You can use the kind from the can or the carton.
- Almond milk: I always have this on hand so it's my go-to for the liquid base, but you can use any milk you like, like cow's milk or oat milk. I like unsweetened so I can control the sugar.
- Greek yogurt: Nonfat, 2% or whole plain or vanilla yogurt all work well for creaminess plus a protein boost. Greek helps with thickness!
- Almond butter: For creamy mouthfeel and nutty sweetness. Cashew butter would also work. If you don't have nut butter, you can swap in 1 tbsp chia seeds.
- Honey or maple syrup: A natural liquid sweetener to add a light pop of sweetness. I've tested this with maple syrup and honey and they're both delicious.
- Pumpkin pie spice: So it tastes like pie! You can also make your own by mixing 2 tsp cinnamon, ½ tsp nutmeg, ½ tsp ginger, and ¼ tsp cloves. The measure out 1 tsp.
- Vanilla extract: Pure vanilla extract adds amazing flavor!
- Salt: Salt is so important for flavor yet so many overnight oat recipes don't include it. A key ingredient for rounding out the flavors!
Dietary substitutions
- Nut free: Use sunflower seed butter or omit and use 1 tbsp chia seeds.
- Dairy free: Use dairy free yogurt or try my Vegan Overnight Oats with a spoonful of pumpkin and pumpkin pie spice stirred in!
Let's make it!
Place all ingredients in a medium mixing bowl.
Whisk until combined. Portion into two jars or containers and refrigerate, covered, for 4 hours or overnight.
Healthy and filling is #1!
They key is balancing the carbs in oatmeal with plenty of protein and fat to create a balanced breakfast that keeps you fuller longer and helps stabilize blood sugar.
As an RD, I love how this recipe packs plenty of protein from yogurt, fiber from the oats and pumpkin, and healthy fats from almond butter. Booya!
More pumpkin health benefits:
- Vitamin A: Pumpkin is an excellent bioavailable source of vitamin A, which supports eye health. Half a cup packs 120% of the daily value!
- Fiber: It's chock full of soluble fiber to helps which improves the diversity of the gut, aids in constipation, and increases satiety. Half a cup boasts 7 grams of fiber.
- Antioxidants: Pumpkin is packed with antioxidants that help neutralize free radicals in the body and delay onset of disease.
How to store
Store oats in the refrigerator in an air-tight container with a lid for up to 4 days.
Did you know you can freeze overnight oatmeal? Freeze portions in a greased muffin tin. Once frozen, place portions in a freezer baggie and freeze for up to 3 months.
PrintHigher Protein Pumpkin Overnight Oats
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 2 servings 1x
- Category: Breakfast
- Method: No Cook
- Cuisine: American
- Diet: Gluten Free
Description
Creamy, healthy Pumpkin Overnight Oats that taste like the flavors of pumpkin pie and will keep you full all morning thanks to Greek yogurt and almond utter! This foolproof recipe comes together in 5 minutes and is packed with 14g protein and 8g fiber. Portable, gluten-free, and kid-friendly.
Ingredients
- 1 cup old fashioned oats
- 1 tsp pumpkin pie spice
- ⅛ tsp fine sea salt
- ¾ cup unsweetened vanilla almond milk
- ¾ cup pumpkin puree
- ½ cup plain Greek yogurt
- 1 tbsp almond butter
- 4 tsp honey or pure maple syrup
- 1 tsp vanilla extract
- optional for topping: pecans, whipped cream, cinnamon
Instructions
- Place all ingredients in a medium mixing bowl.
- Whisk until combined. Taste and add more maple syrup if you prefer sweeter oats. Portion into two jars or containers and refrigerate, covered, for 4 hours or overnight. Top with pecans, whipped cream, and cinnamon and enjoy cold!
Notes
Pssst: make a Healthy Pumpkin Pie Smoothie with your leftover pumpkin puree!
priscilla peralta says
These are incredible! Even my picky 7 year old enjoys the f out of them! They are not too sweet like everything else pumpkin spice usually is and they don't have any fake artificial flavor! They taste natural and delicious!
Alexis Joseph, MS, RD says
Hahah this is the best, thank you! So glad you and your 7 year old enjoy them 🙂
Lisa says
Alexis I just sent you an a comment. Can you please not publish my last name!!
Alexis Joseph, MS, RD says
Yep!
Lisa says
Hi Alexis! Could I make this recipe using steel cut oats? What adjustments would I need to make if any? Thank you!!
Alexis Joseph, MS, RD says
Hey, no not this recipe! They’d still be rock hard since steel cut oats are so minimally processed. You can google overnight steel cut oats and see if anyone’s doing that? But I’ve never tried it!
Betty says
So easy. Tasty. I used my immersion whisk in a large mason jar for no extra cleanup.
Alexis Joseph says
So smart, I'm glad you loved it Betty!
Angela says
Would I need to add extra vanilla if I use regular milk
Alexis Joseph says
No I think you’ll be ok!
Rachel says
These oats are a gift to fall!! The flavor is amazing! So easy and filling!!
Alexis Joseph says
Thanks Sarah!!
Dylan says
I made these yesterday, in preparation for the week. The texture, and flavor, are perfect. The perfect festive breakfast for fall mornings!
Alexis Joseph says
So glad you love these, Dyl! Yayyy! And thanks so much for the review. Apple next!