This Pumpkin Overnight Oats recipe makes a healthy hearty breakfast. The oats take just 5 minutes of prep the evening before, which is perfect for busy families. A nutritious fall breakfast featuring pumpkin, oats, chia seeds and milk that is a breeze to make!
Pumpkin Overnight Oats
This easy breakfast meal prep solution takes just 5 minutes to assemble. A nutritious breakfast, packed with vitamins, nutrients, and fiber, awaits the next morning.
If you already love overnight oats and are a fan of pumpkin spice, why not enjoy the flavor of pumpkin pie infused into your oats. It is a pumpkin spice lover’s dream!
What Makes this a Healthy Pumpkin Recipe
Let’s run through some of the basic nutrition information of the ingredients used to make the pumpkin overnight oats.
All these great ingredients make pumpkin one of my favorite overnight oatmeal recipes!
Pumpkin Puree
Pumpkin is high in fiber and rich in vitamins A, K, C and E. Learn more about pumpkin nutrition here.
Rolled Oats
Most of us know by now that Old Fashioned oats are a good source of heart healthy soluble fiber. Did you know they are also one of the best grain sources of protein as well? [source]
They are rich in antioxidants, shown help reduce cholesterol and definitely good for digestion.
Chia seeds
Chia seeds are an excellent source of soluble fiber and antioxidants. They are also loaded with Omega-3 fats, the good fats.
For more information read my article on the Health Benefits of Chia Seeds.
Milk
You can use any type of milk you wish. While the nutrition information is calculated based on the use of 2% dairy milk, I typically use a coconut almond milk blend myself. This not only makes the recipe dairy free, but vegan as well.
Both dairy milk and most plant based milks are a good source of calcium.
How to Make the Overnight Oats
Let’s walk through the process of making this simple overnight pumpkin oats recipe. Printable recipe card below.
Makes two servings.
Here is what you will need
- ¾ cup milk of your choice
- ¾ cup pumpkin puree (NOT canned pumpkin pie filling)
- 1 tbsp chia seeds
- 1 tsp ground cinnamon
- ¼ tsp ground nutmeg
- ¾ cup large rolled oats
- ½ tbsp honey (or 1 tbsp pure maple syrup)
- Chopped or whole pecans for topping (optional)
Preparing the Oats
Now the preparation begins.
In a large mixing bowl, combine the milk, pumpkin puree and chia seeds. Mix well.
Then add ground cinnamon and nutmeg (or pumpkin pie spice) and mix.
Now mix in your oats and honey. Put your pumpkin pie overnight oats in an airtight container. Refrigerate overnight.
Tip: Skip a step the next morning and divide the oat mixture between two Mason jars, add toppings and seal. The meal prep makes your breakfast ready to grab-and-go.
The next morning scoop the oats into two bowls, drizzle with honey or pure maple syrup. Sprinkle with your topping of choice, such as nuts, shelled roasted pumpkin seeds or a dollop of almond or peanut butter.
What Kind of Oats are Best for Pumpkin Overnight Oats?
Rolled oats are my pick for making overnight oats with. They absorb liquid well without turning to mush. This makes for great texture. Rolled oats are also called Old Fashioned Oats.
- Rolled oats are the best choice for consistent results and good texture.
- Quick oats are likely to give you mushy results.
- Steel cut oats may be tempting to use, but are prone to not absorbing enough liquid and may be overly chewy the next morning.
Smart Toppings for Overnight Oats
Let’s not make a healthy breakfast recipes go astray with the wrong toppings. These are all great choices which will enhance your meal. Remember to factor them into your daily nutrition goals.
- pecans
- shelled toasted pumpkin seeds (pepitas)
- almond butter
- Greek yogurt
- cranberries
- walnuts
- toasted unsweetened coconut flakes
- cacao nibs
Are the Pumpkin Overnight Oats Gluten-free?
The answer is maybe. That will depend on the oats you choose. Oats are often processed on the same machinery as wheat, so check your packaging to ensure the oats you are buying are certified gluten-free rolled oats.
Sweetener Options for Diabetics
While I mention an option to swap pure maple syrup for the honey, that won’t be of much help to diabetics who want to enjoy these Pumpkin Overnight Oats. For those avoiding sugars, I suggest swapping in one of the Keto Maple flavored syrups. They tend to be sweetened with healthier sugar substitutes like monk fruit, stevia, erythritol or allulose.
In the mood for something warm and crunchy? Try my Pumpkin Baked Oatmeal!
A healthy pumpkin overnight oats recipe, that takes just five minutes of preparation.
- ¾ cup milk of your choice
- ¾ cup pumpkin puree NOT canned pumpkin pie filling
- 1 tbsp chia seeds
- 1 tsp ground cinnamon
- ¼ tsp ground nutmeg
- ¾ cup large rolled oats
- ½ tbsp honey (or 1 tbsp pure maple syrup)
- Chopped or whole pecans for topping optional
- In a large bowl, mix milk, pumpkin puree and chia seeds.
- Add ground cinnamon and nutmeg and mix.
- Fold rolled oats into the milk and pumpkin mixture. Add honey and mix until well combined.
- Pour contents into a food container and seal. Refrigerate overnight.
- Serve in individual bowls and if desired, add chopped or whole pecans and additional honey on top.
Nutrition data calculated based on use of 2% milk. As always nutrition info is just an estimate.
Swap the cinnamon and nutmeg for 1 1/4 tsp of pumpkin pie spice if you prefer.
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