Pumpkin Overnight Oats: A Quick and Healthy Breakfast Treat

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Pumpkin overnight oats make a friendly and nourishing breakfast option that’s easy to make and also packed with essential nutrients to keep you feeling satisfied and energized throughout your day. AND they’re a family favorite, so even our picky eaters love them!

Are you seeking a delicious and nutritious breakfast option for busy weekday mornings? Look no further than overnight oats.

This delightful pumpkin spice flavor combines the cozy flavors of fall with the convenience of minimal preparation – and it’s both flexible and adaptable, so you can customize it to suit your tastes.

If you love overnight oats, check out my Apple Cinnamon Overnight Oats and Chocolate Overnight Oats!

Pumpkin overnight oats are essentially old-fashioned oats soaked in a flavorful blend of milk, pumpkin puree, yogurt, and spices. To prepare, all you need to do is combine the ingredients in a jar, give it a good stir, and leave it in the refrigerator overnight.

Using ingredients like pumpkin puree, almond milk, and pumpkin pie spice, pumpkin overnight oats offer a delicious alternative to traditional hot oatmeal.

Beyond its enticing taste and convenience factor, this meal is a powerhouse of nutrients that will keep you feeling satisfied and energized throughout your day.

We love to make them for super busy mornings when we basically need to grab and go and don’t have time to make other filling alternatives such as Delicious Sheet Pan Eggs or Stuffed Breakfast Biscuits (AKA Breakfast Bombs).

If you’re struggling to find good breakfast alternatives for cereal on busy weekdays, a grab-and-go jar of oats is the perfect fall breakfast!

If you want even more delicious pumpkin breakfast ideas, check out my Baked Pumpkin Oatmeal and Decadent Pumpkin French Toast (Fast Prep!).

What Are Pumpkin Overnight Oats

Pumpkin overnight oats are a delicious and healthy breakfast choice that can be prepared the night before. This meal prep option is perfect for those busy mornings when you don’t have time to cook but still want a nutritious and tasty breakfast.

The combination of pumpkin, oats, and other flavorful ingredients offers a delightful taste reminiscent of pumpkin pie, making it a wonderful option for those who enjoy the fall season flavors.

In a pumpkin pie overnight oats recipe, you typically mix together pumpkin puree, rolled oats, and a liquid base such as milk or non-dairy milk.

To enhance the flavor, you can add a variety of ingredients, such as pumpkin pie spice, chia seeds, vanilla extract, and maple syrup to sweeten it up.

Once combined, the mixture is chilled in the refrigerator for several hours or overnight, allowing the oats to absorb the delicious pumpkin flavor and soften their texture.

By morning, you’ll find that the oats are ready to enjoy straight from the fridge or after a quick warm-up in the microwave.

Nutritional Value

Pumpkin overnight oats are not only delicious but also jam-packed with fiber, protein, carbohydrates, healthy fats, and essential nutrients such as vitamins A, C, and E, calcium, zinc, iron, and magnesium.

Why are overnight oats so filling?

They’re full of healthy ingredients that help keep you satiated throughout the morning.

First of all, oats are a good source of soluble fiber, which helps keep your stomach feeling full and slows down digestion.

Adding chia seeds to your pumpkin overnight oats is another smart move. These tiny seeds expand when combined with liquid, thus adding more volume to the dish. Chia seeds are high in fiber and healthy fats, which contribute to the feeling of fullness.

Another factor that makes pumpkin overnight oats so filling is milk or a milk alternative. The protein content in milk helps to increase the feeling of fullness, keeping you satisfied for a longer period.

In summary, a combination of oats, chia seeds, and milk contribute to making pumpkin overnight oats a filling breakfast with the bonus of tasting like delicious pumpkin pie, perfect for starting your day on a healthy note.

Ingredients Needed

To prepare a delicious and nutritious batch of pumpkin overnight oats, you’ll need the following ingredients:

Rolled oats: This is the base of your overnight oats (old fashioned rolled oats work best). You can also use gluten-free oats if you have dietary restrictions.
Pumpkin purée: This adds that classic pumpkin flavor and texture to the mix. Opt for canned pumpkin puree for an easy and convenient option or make your own homemade pumpkin puree (see more about that below).
Plant-based milk: Almond milk is a popular choice for its mild flavor, but you can use any dairy-free milk you prefer, such as oat, rice, soy milk, cashew milk, or even coconut milk. If you don’t have any dietary restrictions, you can use regular milk instead.
Greek yogurt: This is optional but makes creamy overnight oats with a boost of protein.. Choose a dairy-free option like coconut yogurt if you’re lactose intolerant or vegan.
Honey or other sweetener: To sweeten your oats naturally, add a drizzle of pure maple syrup or honey. For a low-calorie alternative, you may use stevia.
Vanilla extract: This is also optional but adds a hint of vanilla flavor and helps blend all the other flavors together.
Pumpkin pie spice mix: This is a blend of cinnamon, nutmeg, allspice, and ground cloves that delivers that delicious pumpkin pie flavor. You can purchase it premixed or make your own by combining these spices.
Chia seeds or flaxseed: These seeds help thicken your oats and are a great source of fiber and nutrients.
Toppings and mix-ins: Customize your pumpkin overnight oats with toppings such as walnuts, toasted pecans or almonds, dried cranberries, chocolate chips, hemp seeds, or even a dollop of almond or peanut butter.
Protein powder: this is optional and something I don’t usually add to my overnight oats recipes. But if you’re trying to get more protein into your diet, it’s a great way to do that!

Remember, there’s always room to experiment and make your pumpkin overnight oats unique to your taste preferences.

In this recipe I used just a few simple ingredients:

Pumpkin puree
Almond milk
Oats
Walnuts
Honey
Pumpkin pie spice

At other times when I’ve made this recipe, I’ve added chia seeds, peanut butter, and/or chocolate chips for some variety!

How To Make Pumpkin Overnight Oats

Making pumpkin overnight oats is a delicious and easy way to enjoy a nutritious breakfast. This recipe is a cinch to throw together and combines the comforting flavors of pumpkin, oats, and warm spices, offering you a satisfying start to your day.

To prepare your pumpkin overnight oats, you’ll need a container or mason jar to let the ingredients sit and blend together overnight. This allows the flavors to meld and the oats to soften, creating a pudding-like texture that’s perfect for a quick and easy breakfast.

Just follow these simple step-by-step instructions.

Step 1

Mix all ingredients together until well combined.

Step 2

Spoon into jars.

Step 3

Place lids on and refrigerate overnight.

Step 4

Garnish with additional honey and walnuts if desired, and enjoy!

Variations Ideas For Pumpkin Overnight Oats

If you’re looking for ways to change up this healthy pumpkin overnight oats recipe, there are plenty of options to cater to different dietary preferences and tastes. Here are some ideas to get you started:

Dairy-free

For a vegan and dairy-free version of pumpkin overnight oats, you can replace the milk with your favorite unsweetened non-dairy milk, such as almond milk, soy milk, or oat milk. This will still give you a creamy texture without any dairy products.

Gluten-free

Those following a gluten-free diet can easily make this recipe by using certified gluten-free oats. Just be sure to double-check the label to make sure they’re made in a gluten-free facility.

Sugar-free

Finding the right level of sweetness can be a personal preference, so feel free to adjust the amount of sweetener to your liking. You can always add a drizzle of maple syrup or honey on top of your oats before serving, if you find you’d like it a bit sweeter.

However, if you’d like to cut down on the sweetness of your pumpkin overnight oats, consider making a sugar-free version by swapping out any added sugars with a natural sweetener, like stevia or monk fruit. You might also experiment with reducing the amount of sweetener in the recipe to suit your taste buds.

How To Serve Pumpkin Overnight Oats – Toppings

There are plenty of substitutions you can make to customize your pumpkin overnight oats.

Here are some more ideas for favorite toppings and variations on your pumpkin overnight oats:

Dried cranberries or raisins
Chocolate chips or cocoa nibs
Top with shredded or flaked coconut
Sprinkle a little brown sugar on top for an added touch of sweetness.
Fresh fruit – top with some cut-up apples, sliced bananas, or even your favorite berries.
Add a tablespoon of almond or peanut butter for extra creaminess and a boost of healthy fats.
Top your overnight oats with nuts or seeds, such as chopped pecans, walnuts, chia seeds, hemp seeds, or pumpkin seeds, for added crunch and nutrition.
Experiment with different spices, like adding a pinch of ground cloves or cardamom, for a unique twist on the classic pumpkin flavor.
Try using sweet potato or butternut squash purée for different flavors.

Remember, you can always mix and match these suggestions to create your perfect pumpkin overnight oats. Enjoy!

Additional Tips for Best Pumpkin Overnight Oats

To help you elevate your oats-making experience, here are a few friendly tips.

Start by choosing the right oats. Rolled oats or old-fashioned oats work best, as they provide a nice texture and maintain their shape when soaked overnight. Quick oats tend to break down too much, while steel cut oats will not work well for this.

Feel free to mix and match your liquid sources to find your perfect sweetness. You can use water, milk, or any preferred plant-based milk like almond or soy milk in combination. This will help you achieve the desired creaminess and ease of mixing.

Make sure you use pumpkin puree and not pumpkin pie filling. Pumpkin puree is lower in calories, has a natural sweetness, and is rich in vitamins. This makes your pumpkin overnight oats not only delicious but also good for weight loss.

Don’t forget the spices and sweeteners. Adding a combination of pumpkin pie spice and a touch of maple syrup will bring out the natural sweetness and enhance the fall flavors. You can experiment with other sweeteners like honey or agave syrup if you prefer.

Lastly, let your oats sit in the refrigerator overnight, allowing them to thicken up and absorb the liquid. This step is essential to achieve ideal consistency and maximize the flavors.

Storage and Meal Prep

Pumpkin overnight oats are an excellent make-ahead breakfast option, perfect for meal prep! They are super easy to prepare, and with some simple storage tips, you can enjoy tasty overnight oatmeal all week long.

To store your pumpkin overnight oats, start by choosing the right airtight container. Mason jars are an ideal choice as they have airtight lids that ensure your oats stay fresh and prevent any unwanted odors from seeping in. Plus, their size is just right for a single serving. If you don’t have access to mason jars, other airtight containers will work as well.

To make your meal prep process even more efficient, consider making a large batch of pumpkin overnight oatmeal and dividing it into individual jars or containers, instead of preparing a separate batch each night. This approach not only saves you time, but also ensures that you have a consistent and delicious breakfast ready to go each morning.

It’s important to note that pumpkin overnight oats should be consumed within 4-5 days of preparation. This helps ensure the best flavor and texture for your breakfasts. Just make sure to store them in the refrigerator, so they remain fresh until you’re ready to enjoy them.

Pumpkin Spice Overnight Oats FAQs

What ingredients should I avoid in pumpkin overnight oats?

When preparing pumpkin overnight oats, it is essential to avoid ingredients that may not align with your dietary needs or preferences. For instance, if you are vegan or lactose intolerant, opt for non-dairy milk instead of regular milk.

Also, it’s good to steer clear of highly processed sweeteners, like white sugar and corn syrup, and use healthier alternatives such as maple syrup or honey instead.

For those avoiding gluten, choose certified gluten-free oats to be safe.

Are pumpkin overnight oats a healthy breakfast option?

Yes, pumpkin overnight oats can be a healthy breakfast option, especially when made with nutritious ingredients. Pumpkin itself is rich in vitamins, minerals, and antioxidants, while whole oats are known for their high fiber content and heart-healthy properties.

By combining these components and adding in nutrient-dense choices like chia seeds, nuts, and fresh fruits, you can create a well-balanced and filling meal to kickstart your day.

How do pumpkin overnight oats compare to regular oatmeal?

Pumpkin overnight oats differ from regular oatmeal mainly in preparation and texture. Overnight oats require no cooking – simply soak your oats in milk or dairy substitute, with pumpkin puree and your choice of sweetener and spices, for at least 6-8 hours or overnight. This process allows the oats to soften and absorb the flavors, resulting in a delicious, creamy, and chilled dish.

On the other hand, traditional oatmeal includes cooking the oats in liquid on a stovetop or in the microwave, which leads to a warm, soft, and sometimes mushy texture. While both pumpkin overnight oats and regular oatmeal can be flavored similarly, the main difference lies in the preparation method and resulting texture.

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