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Pumpkin overnight oats are a cozy, no-cook fall breakfast that comes together in minutes with pumpkin puree, warm pumpkin pie spice, and wholesome gluten-free oats. This simple meal prep recipe makes mornings easier while delivering all the flavors of pumpkin pie in a nourishing jar of oats. Pumpkin overnight oats are the perfect balance of cozy pumpkin flavor and easy meal prep, making them a staple fall breakfast and one of my favorite fall breakfast ideas!
Why You'll Love These High Protein Pumpkin Overnight Oats
These pumpkin spice overnight oats bring together everything you love about fall in one easy jar. They're rich in pumpkin spice flavor, perfectly creamy thanks to chia and flax, and just sweet enough from a drizzle of maple syrup. Because they're made ahead, you can prep three jars at once and have breakfast waiting in the fridge for busy mornings.
I love that this recipe works for different needs, too. Want extra protein? Add a scoop of vanilla protein powder or stir in Greek yogurt. Need it dairy-free or vegan? Just use your favorite non-dairy milk and plant-based protein powder. And since they're naturally gluten-free, these oats are an option everyone at the table can enjoy!
If you're looking for more gluten-free breakfast inspiration, try my Overnight Oats with Protein Powder or this seasonal Pumpkin Pecan Baked Oatmeal!
Ingredients You'll Need
Here's what makes these pumpkin overnight oats so flavorful and nourishing:
- Gluten free oats: Rolled oats are best for creamy, scoopable texture.
- Milk of choice: Use dairy or non-dairy milk like almond, oat, or coconut.
- Pumpkin puree: Brings natural creaminess and earthy fall flavor.
- Vanilla protein powder: Boosts protein for a satisfying breakfast.
- Maple syrup: Adds subtle sweetness without overpowering.
- Chia seeds: Help thicken the oats and add healthy omega-3s.
- Flaxseed meal: Adds extra fiber and nutrition.
- Pumpkin pie spice: The classic fall blend of cinnamon, nutmeg, and cloves.
- Optional toppings: Chopped pecans and whipped cream make them taste like dessert for breakfast!
How to Make Pumpkin Overnight Oats
Step 1: In a mixing bowl, whisk together oats, milk, pumpkin puree, protein powder, maple syrup, chia seeds, flaxseed, and pumpkin pie spice.
Step 2: Divide the mixture evenly between 3 jars or airtight containers.
Step 3: Cover and refrigerate for at least 2 hours, or overnight for best results.
Step 4: Add toppings like chopped pecans or whipped cream before serving, and enjoy!
Storage & Recipe Tips
- These no-cook pumpkin oats keep well in the fridge for 3-4 days when stored in airtight jars. For the best flavor and texture, enjoy them within this window. If they seem too thick after chilling, just stir in a splash of milk before serving.
- I don't recommend freezing overnight oats if you've added dairy or yogurt, since the texture can turn grainy. If you do freeze, skip the dairy and thaw overnight in the fridge before serving.
- Make a batch on Sunday and enjoy ready-to-go breakfasts through midweek. For the freshest taste, prep just 3-4 jars at a time.
- Pro Tip: If your oats turn out runnier than you'd like, add an extra spoonful of chia seeds and let them rest an additional 30 minutes to thicken!
- For a variation, swap protein powder with Greek yogurt for creaminess, or use coconut yogurt for a vegan pumpkin overnight oats option.
For another make-ahead breakfast you can prep alongside these oats, try my Healthy Pumpkin Banana Muffins!
Recipe FAQs
Yes! Pumpkin overnight oats can be enjoyed cold straight from the fridge or warmed in the microwave for 30-60 seconds for a cozy, pumpkin spice oats option.
Yes! They're a nutrient-dense breakfast with fiber, healthy fats, and protein. Pumpkin puree adds vitamins and antioxidants, making this one of my favorite healthy pumpkin overnight oats recipes.
Absolutely. Chia helps thicken the oats, but you can skip them or replace them with extra flaxseed meal if preferred.
Steel-cut oats require longer soaking and result in a chewy texture. For the creamiest gluten-free overnight oats, gluten free rolled oats are best.
These pumpkin overnight oats are the easiest way to bring pumpkin pie flavor into your mornings. They're quick, gluten-free, customizable, and perfect for meal prep. If you love cozy breakfasts, try pairing them with my Gluten Free Pumpkin Pancakes for a festive fall brunch. Or switch it up with a savory option like my Roasted Veggie Breakfast Casserole (Whole30, Paleo).
More Pumpkin Recipes to Try
Pumpkin Pie Overnight Oats (Easy Meal Prep!)
Equipment
Ingredients
- 1.5 cups gluten free oats
- 1.5 cups milk of choice
- ⅔ cup pumpkin puree
- ½ cup vanilla protein powder
- 1 tbsp maple syrup, + more if you like it sweeter
- 2 tbsp chia seeds
- 1 tbsp flaxseed meal
- 3 tsp pumpkin pie spice
- Chopped pecans and whipped cream, for topping, optional
Instructions
- Combine all of the ingredients in a bowl and whisk to combine.
- Divide between 3 meal prep jars and refrigerate for a minimum of 2 hours, up to overnight.
- Add toppings and enjoy!
Notes
- These no-cook pumpkin oats keep well in the fridge for 3-4 days when stored in airtight jars. For the best flavor and texture, enjoy them within this window. If they seem too thick after chilling, just stir in a splash of milk before serving.
- I don't recommend freezing overnight oats if you've added dairy or yogurt, since the texture can turn grainy. If you do freeze, skip the dairy and thaw overnight in the fridge before serving.
- Make a batch on Sunday and enjoy ready-to-go breakfasts through midweek. For the freshest taste, prep just 3-4 jars at a time.
- Pro Tip: If your oats turn out runnier than you'd like, add an extra spoonful of chia seeds and let them rest an additional 30 minutes to thicken!
- For a variation, swap protein powder with Greek yogurt for creaminess, or use coconut yogurt for a vegan pumpkin overnight oats option.
Nutrition
All nutrition facts are an estimate and automatically calculated. While I fact check them using My Fitness Pal, please note that they may not always be 100% accurate and depend on ingredients used. Weigh your total and divide by the number of servings for the most accurate grams per serving size.
I’m not an overnight oats fan simply due to not liking cold oats. However, if you are in the same boat make these and heat up for 90s.l in he microwave. The flavor is so good and perfect for a fall morning.
So easy and so good!!! And, bonus, it actually keeps me full!!!! Love this recipe!!