Pumpkin pie overnight oats are healthy, vegan, gluten-free, and a delicious fall breakfast idea! The easy recipe is made with pumpkin puree, rolled oats, chia seeds, yogurt, and cinnamon. It’s perfect for meal prep, busy families, and breakfast on-the-go. You can add all of your favorite toppings, like almond butter, pecans, and whipped cream. This overnight oatmeal could double as a healthy dessert. It tastes like pumpkin pie in a jar!
‘Tis the season for all things pumpkin! There’s certainly no shortage of pumpkin-filled goodies around here. I’ve shared fluffy Pumpkin Pancakes, savory Pumpkin Hummus, sweet Pumpkin Chocolate Chip Cookies, and lots more in between. However, much to my surprise, I recently noticed oatmeal wasn’t include in this list. So I whipped up these dreamy pumpkin pie overnight oats!
Since the fall season is a busy time of year, effortless meals are desperately needed. You’ll find relief from your chaotic schedule with this quick and easy, make-ahead breakfast. Spend just 5 minutes of prep time the night before, and these pumpkin overnight oats will be ready first thing in the morning. Grab them straight from the fridge as you head out the door or pack them in your bag for later.
Although it tastes like you’re eating a delicious dessert for breakfast, these soaked oats are actually good for you. Don’t be fooled by the sweet pumpkin pie flavor, creamy consistency, and warm fall spices. Surprisingly, they’re made with no refined sugar and wholesome ingredients!
The best part? You can customize the recipe for any time of day. Try it as a nourishing breakfast with fresh fruit and almond butter on top. Alternatively, add whipped cream and candied pecans for a post-dinner treat. They’ll satisfy your sweet tooth no matter the occasion.
These pumpkin overnight oats are:
- Vegan, gluten-free, dairy-free, and refined sugar-free
- Sweet, creamy, cozy, and comforting
- A healthy fall breakfast recipe
- Flavored with pumpkin spice and maple syrup
- An on-the-go meal prep breakfast for busy families
- A nutritious alternative to pumpkin pie!
Ingredients in pumpkin pie overnight oats
- Oats: Overnight oatmeal is made with rolled oats. Don’t use steel cut or instant oats. Rolled oats are great for soaking overnight because they have been steamed and flattened.
- Milk: Use any type of non-dairy milk or regular milk. I always make mine with unsweetened almond milk or oat milk.
- Yogurt: This is an optional ingredient, but I highly recommend including it. You can add any type of non-dairy yogurt or regular yogurt. It will give the oats a thicker and creamier consistency.
- Pumpkin puree: Pumpkin puree is cooked pumpkin that has been blended or mashed into a smooth pulp. Be sure to use unsweetened canned pumpkin puree, not sweetened pumpkin pie filling.
- Maple syrup: Instead of refined sugar, this pumpkin oatmeal is sweetened naturally with real maple syrup. Alternatively, try it with honey, coconut sugar, or agave nectar.
- Chia seeds: Chia seeds are a great source of omega-3 fatty acids, high in fiber, and they expand while soaking. This helps create a soft, fluffy texture.
- Vanilla extract: Add a dash of vanilla extract for a sweeter flavor.
- Pumpkin spice: This warm fall spice blend contains cinnamon, nutmeg, cloves, allspice, and ginger. It’s an essential flavoring for pumpkin recipes.
- Cinnamon: Add an extra dash of cinnamon if you love it. It’s one of the healthiest spices with anti-inflammatory benefits and antioxidants.
- Salt: Just a pinch is needed to enhance the flavor of other ingredients.
How to make overnight oats with pumpkin puree
For the full ingredient measurements and step-by-step instructions, scroll down to view the recipe card at the bottom of the page.
First, add rolled oats, milk, yogurt (optional), pumpkin puree, maple syrup, chia seeds, vanilla extract, pumpkin spice, cinnamon (optional), and salt to a jar. Mix the ingredients together, then seal with a lid.
Next, store the oats in the refrigerator overnight or at least 4 hours.
The next morning (or whenever you are ready to eat), remove the lid and stir the oats. If desired, add a splash of milk to thin the consistency.
Enjoy the oats directly out of the jar or transfer them to a bowl. Add any toppings of your choosing, like almond butter, pecans, whipped cream, and granola. Enjoy!
Recipe variations for pumpkin overnight oats
You can enjoy this recipe exactly as it’s written, or change it up every time with different mix-ins! Try the options below and discover your favorite.
- Almond butter: Stir in a spoonful of almond butter for healthy fats. If you would like a nut-free option, try it with sunflower seed butter instead.
- Cocoa powder: Create chocolate pumpkin overnight oats by adding a tablespoon of cocoa powder or raw cacao powder.
- Protein powder: Mix in a scoop of your favorite protein powder to transform the recipe into high protein oatmeal. Try it with vanilla, chocolate, or an unflavored variety.
- Maca powder: This superfood is a great source of iron and iodine. It has a nutty, butterscotch-like flavor that pairs well with pumpkin.
Best toppings for fall oatmeal
Customize this recipe to your liking by including all of your favorite toppings. Read through my long list of topping ideas in this Basic Overnight Oats post. For these particular fall overnight oats, I think the best options include the following:
- Almond butter
- Chopped pecans or walnuts
- Whipped cream or cocowhip
- Pumpkin seeds
- Vanilla yogurt
- Drizzle of maple syrup
Frequently asked questions (FAQ)
Are overnight oats healthy? Are they good for weight loss?
Of course! Soaked oatmeal is a healthy breakfast recipe. Since oats are high fiber and low calorie, they can be included in a weight loss journey. Oatmeal is a slow-digesting carbohydrate, which helps you feel full for several hours. This makes it a better breakfast for weight loss than fast-digesting carbohydrates (like cereal and bagels).
Does canned pumpkin have to be cooked?
No. Canned pumpkin has already been steamed and pureed before packaging, so it’s safe to consume directly from the can. In other words, don’t cook it before making this recipe.
How do you make overnight oats not gummy?
The secret to perfect overnight oats is using the correct amount of oats and liquid. If your oatmeal always ends up too gummy, you’re probably not using enough liquid! I recommend following a 1:1 ratio of oats to milk. This means you should use ½ cup milk for ½ cup oats (or 1 cup milk for 1 cup oats).
Can I make pumpkin overnight oats without yogurt?
Absolutely. Non-dairy yogurt (or regular yogurt) is optional. Yet, I highly recommend including it because it makes the texture creamier.
Should I drain water from overnight oats?
You should never have to drain liquid (like water or milk) from overnight oats. If you are following a 1:1 ratio of oats to liquid and soaking it overnight, the oatmeal should be thick and creamy. If you accidentally add too much liquid, stir in extra rolled oats, chia seeds, or nut butter to fix it.
Can I make pumpkin overnight oats with protein powder?
Yes, add a scoop of protein powder to transform it into a protein-packed breakfast.
How to store pumpkin overnight oats
Soaked oatmeal is best enjoyed within 24 hours. However, you can keep them stored in the refrigerator for 2-3 days. Be sure they are tightly sealed in a jar with a lid.
More breakfast recipes with pumpkin
- Pumpkin Pie Smoothie
- Vegan Pumpkin Pancakes
- Vegan Pumpkin Bread
- Pumpkin Pie Smoothie Bowl
- Pumpkin Energy Balls
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Pumpkin pie overnight oats are healthy, vegan, gluten-free, and easy to make! This fall breakfast idea is made in a jar with pumpkin puree, cinnamon, chia seeds, and yogurt (optional). It’s a quick meal prep breakfast for busy families during the fall season. These pumpkin overnight oats taste like dessert for breakfast! #overnightoats #oatmeal #oatmealrecipes #pumpkinpie #pumpkin #pumpkinspice #fallrecipes #veganbreakfast #glutenfreebreakfast
- ½ cup rolled oats
- ½ cup non-dairy milk or regular milk
- ¼ cup non-dairy yogurt or regular yogurt (optional)
- ¼ cup pumpkin puree (not pie filling)
- 1 tbsp maple syrup
- ½ tbsp chia seeds
- 1 tsp vanilla extract
- ½ tsp pumpkin spice
- ¼ tsp ground cinnamon (optional)
- ⅛ tsp salt
- Chopped pecans
- Whipped cream
- Add rolled oats, milk, yogurt (optional), pumpkin puree, maple syrup, chia seeds, vanilla extract, pumpkin spice, cinnamon (optional), and salt to a jar. Mix ingredients together, then seal with a lid.
- Store oats in the refrigerator overnight (or at least 4 hours).
- The next morning (or whenever you are ready to eat), remove the lid and stir the oats. If desired, add a splash of milk to thin the consistency.
- Enjoy the oats directly out of the jar or transfer them to a bowl. Add any toppings of your choosing, like chopped pecans, whipped cream, yogurt, and granola. Enjoy!
- How to store: Overnight oats are best enjoyed within 24 hours. However, you can keep them stored in the refrigerator for 2-3 days. Be sure they are tightly sealed with a lid.
- Toppings: Serve with any of your favorite toppings. Read the blog post for the best topping recommendations.
- Serving Size: 1 serving
- Calories: 300
- Sugar: 15g
- Fat: 8g
- Carbohydrates: 50g
- Fiber: 8g
- Protein: 7g
Keywords: pumpkin pie overnight oats, pumpkin overnight oats, overnight oats with pumpkin puree
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