Nourishing Pumpkin Overnight Oats (High Protein!)

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!

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.

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