Nourishing Pumpkin Overnight Oats (High Protein!)

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Creamy, healthy Pumpkin Overnight Oats that taste like the flavors of pumpkin pie and will keep you full all morning! This foolproof recipe comes together in 5 minutes and is packed with 14g protein and 8g fiber. Portable, gluten-free, and kid-friendly.

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 Blueberry Overnight Oats and Chocolate Peanut Butter Overnight Oats!

Chunky sweater and boots optional but highly recommended…

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. Check out my favorite snack recipes with oats, too!
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!

How to make (step by step)

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.

What makes overnight oats healthy and filling

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 a Registered Dietitian, 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.

pumpkin oats in glass with whipped cream and spoon

How to store

Store oats in the refrigerator in an air-tight container with a lid for up to 4 days.

Can you freeze overnight oats?

Yes, 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.

Recipes to use leftover pumpkin

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