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.
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
Pumpkin Overnight Oats
Creamy fall overnight oats made with real pumpkin, chia, and warm spices. Quick 5-minute prep, optional protein boost, and delicious served cold or warmed up.
Ingredients
Equipment
Method
- In a jar, stir together oats, milk, pumpkin, yogurt, chia, maple syrup, pumpkin spice, vanilla, salt, and optional protein add-ins until well combined.
- Cover and refrigerate for at least 4 hours or overnight.
- Before serving, stir, add a splash of milk if needed, and top with pepitas, pecans, apple, yogurt, or maple syrup. Enjoy cold or warm in the microwave for 45–60 seconds.
Nutrition
Notes
Add a splash of milk to loosen after chilling. Overnight oats keep up to 4 days refrigerated. Enjoy with your favorite toppings like pepitas, pecans, apple, or a drizzle of maple syrup.