Name: Pumpkin Overnight Oats
Prep time: 5 min
Total time: 240 min
Ingredients: 1/2 cup rolled oats; 2/3 cup milk of choice; 1/4 cup pumpkin purée; 2 tbsp Greek yogurt or dairy-free yogurt; 1 tbsp chia seeds; 1–2 tbsp maple syrup; 3/4 tsp pumpkin pie spice; 1/2 tsp vanilla extract; 1 pinch salt; 1 scoop protein powder (optional); 1/4 cup cottage cheese (optional); 2 tbsp powdered peanut butter (optional); toppings: pepitas, pecans, diced apple, yogurt, maple syrup

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Cozy fall flavor in a grab-and-go jar. These pumpkin overnight oats are creamy, lightly sweet, and packed with fiber and protein. Mix in 5 minutes, chill overnight, and enjoy cold or warm them for “warm overnight oats.” Family-friendly and great for meal prep.

Jar of pumpkin overnight oats topped with pepitas and pecans—creamy oats with real pumpkin, chia, and warm spices; high-protein make-ahead breakfast.

Why you’ll love it

5-minute prep, no cook
Protein option (20–30g per jar)
Naturally high fiber + whole-grain
Easy to make dairy-free/vegan

Ingredients (one 12–14 oz jar; scale as needed)

½ cup old-fashioned rolled oats
⅔ cup milk of choice (dairy or almond/oat)
¼ cup pumpkin purée (not pie filling)
2 tbsp Greek yogurt or dairy-free yogurt (creaminess)
1 tbsp chia seeds (thickens + omega-3s)
1–2 tbsp maple syrup (to taste)
¾ tsp pumpkin pie spice (or ½ tsp cinnamon + ¼ tsp ginger + pinch nutmeg)
½ tsp vanilla extract
Pinch fine salt

Protein boosts (choose one, optional)

1 scoop (20–25g) vanilla or unflavored protein powder or
¼ cup cottage cheese (blend smooth) or
2 tbsp powdered peanut butter

Toppings (choose a few)

Diced apple, banana, pecans, walnuts, pepitas, raisins, Greek yogurt dollop, maple drizzle.

Instructions

Add all base ingredients (and protein boost if using) to a jar. Stir until no dry pockets remain.
Cover and refrigerate at least 4 hours, preferably overnight.
Stir, adjust sweetness/consistency (add a splash of milk if too thick).
Serve cold or warm 45–60 seconds in the microwave, stirring once.

Pro tips

Oats too loose? Add 1 tsp chia and rest 10 minutes.
Grainy protein powder? Whisk with milk first, then add the rest.
Meal prep: make 4–5 jars; they keep 4 days refrigerated.

Variations

Apple Pie: add ½ cup diced apple + extra cinnamon.
Mocha: 1 tsp cocoa + 1 tsp instant espresso.
Pumpkin Cheesecake: swap Greek yogurt for 2 tbsp cream cheese and ½ tsp lemon juice.
Vegan: plant milk + plant yogurt; maple to sweeten.

Nutrition (estimate, base recipe per jar)

~330 kcal • 14g protein (30g with protein powder) • 50g carbs • 9g fiber • 9g fat

Sarah