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You don’t need protein powder to make these high protein Pumpkin Overnight Oats. Real pumpkin and Greek yogurt make them thick and creamy, while cinnamon and pumpkin pie spice add just the right amount of warm flavor. Each serving has 23 grams of protein and 11 grams of fiber.
As soon as the weather starts cooling down, I’m adding pumpkin to just about everything. I already make overnight oats all the time, so naturally, I love making this pumpkin version too.
I love mixing up a jar before bed when I know the next morning will be busy. It gives me a high-protein breakfast I can grab straight from the fridge, and I don’t even need protein powder.
What Makes These Pumpkin Overnight Oats High in Protein
The protein isn’t coming from just one ingredient here. Greek yogurt does the biggest share of the work with about 11 grams, while the oats, milk, chia seeds, and pumpkin provide the rest. Altogether, one jar has about 23 grams of protein without any protein powder.
I also love that everything has a purpose beyond adding to the protein count. The yogurt and pumpkin give the oats more body, while the chia seeds help thicken everything as it sits overnight.
Here’s what else you’ll love about them:
- You also get 11 grams of fiber. The oats, chia seeds, and pumpkin all add up here. Along with the protein, it’s the kind of breakfast I know will actually hold me over.
- The pumpkin flavor actually comes through. You can really taste the pumpkin in every bite, instead of just tasting a bunch of pumpkin spice mixed into regular oats.
- They’re thick and creamy. No thin, watery oats here. They turn soft and spoonable overnight, almost like an oatmeal pudding.
- They’re made for busy mornings. I’ll make a few jars at once so breakfast is one less thing I have to think about for the next couple of days.
Ingredient Notes
The ingredient list is short, but the oats, yogurt, and milk you choose can change both the texture and protein. Here’s what I like to use and what you can swap:
For full recipe instructions and complete list of ingredients, scroll down to the recipe card at the bottom of this page.
- Rolled oats: Old-fashioned rolled oats give these the best texture. Don’t use quick oats or steel cut oats for this recipe.
- Chia seeds: These soak up some of the milk as the oats sit, which helps create that thick texture while adding fiber. If you leave them out, expect the oats to be a little thinner.
- Pumpkin puree: Use 100% pure pumpkin, not pumpkin pie filling. Pie filling already has sugar and spices added, which makes it harder to control the final flavor.
- Greek yogurt: Plain or vanilla both work here. I usually use full-fat Greek yogurt for the richest texture, but low-fat or nonfat work too. Dairy-free yogurt can also be used, but the texture and protein content will vary depending on the brand.
- Milk: I usually use dairy milk, but almond, soy, oat, or cashew milk will all work. Just remember that the 23 grams of protein may change depending on the milk you choose.
- Maple syrup: I love maple syrup with pumpkin, but honey or your favorite sweetener works too. If you use vanilla yogurt, taste the oats before adding all the maple syrup, and feel free to skip the vanilla extract.
- Vanilla extract: This brings out the pumpkin and spices. You can leave it out if you’re using vanilla yogurt.
- Pumpkin pie spice and cinnamon: Pumpkin pie spice brings in ginger, nutmeg, and cloves, while the extra cinnamon keeps any one of those stronger spices from taking over.
How to Make High Protein Pumpkin Overnight Oats
I love how little work these pumpkin protein overnight oats take. Here’s how I make them in just four steps:
- Add the dry ingredients: Add the oats, chia seeds, cinnamon, and pumpkin pie spice to a 12-to-16-ounce mason jar, bowl, or glass container. Add the Greek yogurt, pumpkin puree, milk, maple syrup, and vanilla extract.
- Stir and refrigerate: Stir until everything is evenly combined, then taste and add more sweetener or spices if you’d like. Cover the container and refrigerate for at least 4 hours or overnight.
My Favorite Topping Ideas
This is where you can have a little fun and make the oats your own. I usually keep it simple with crunchy granola and a little extra cinnamon, but there are plenty of good options.
Here are a few more ways to top your pumpkin pie overnight oats:
- Add some crunch: Try chopped toasted pecans or walnuts, pumpkin seeds, or my vanilla nut granola.
- Add fresh fruit: I usually go with sliced bananas, but chopped apples or pears are so good here too. Pomegranate seeds are another fun option if you want a little tartness and crunch.
- Add a drizzle: Peanut butter or almond butter adds richness and a little more protein. For even more pumpkin flavor, try my pumpkin spice sauce.
jamie’s tips
How to Get the Texture Just Right
Pumpkin overnight oats are pretty forgiving, but these little things will help you get the texture just right:
- Leave room for toppings. A 16-ounce jar gives you plenty of space to stir the oats and pile on whatever sounds good in the morning. I love these 16-ounce mason jars with lids.
- Make them as thick as you like. This recipe makes thick oats, so use ⅔ cup of milk instead of ½ cup if you prefer a looser texture.
- Give everything one last stir. Pumpkin and chia seeds can hide along the bottom and sides of the jar, so scrape around the edges before putting the oats in the fridge.
- Let them sit overnight when you can. They’ll be ready after about 4 hours, but I think the texture is even better after a full night in the fridge.
Meal Prep and Storage
Store pumpkin overnight oats in an airtight container or covered jar in the refrigerator for up to 5 days.
For meal prep, I like to mix several jars at once and keep the toppings separate. Add granola, nuts, fruit, or anything crunchy right before eating so it doesn’t get soft in the fridge.
The oats will continue to thicken as they sit, so stir in a splash of milk before eating if they’re thicker than you like after a few days.
More Overnight Oats to Try
If you’ve made and love these High Protein Pumpkin Overnight Oats or any other recipe on my blog, please leave a 🌟 rating and comments below!
High Protein Pumpkin Overnight Oats
Ingredients
- 1/2 cup rolled oats
- 1 tbsp chia seeds
- 1/4 tsp cinnamon
- 1/2 tsp pumpkin pie spice
- 1/3 cup pumpkin puree
- 1/2 cup plain Greek yogurt, or vanilla
- 1/2 cup milk, dairy or non-dairy
- 2 tsp maple syrup
- 1/2 tsp vanilla
Instructions
- Add rolled oats, chia seeds, and spices to a 16 oz mason jar, bowl or glass container.
- Next, add pumpkin puree, Greek yogurt, milk, maple syrup and vanilla.
- Stir until thoroughly combined. Add any additional sweetener or spices to taste.
- Set for at least 4 hours in the fridge or overnight.
- Top with granola, more Greek yogurt, or nuts and enjoy!
Notes
- Protein will vary by brand. The 23 grams of protein is based on the Greek yogurt and milk used in the nutrition calculation. Dairy-free yogurt or lower-protein milks will reduce the total.
- Adjust the texture as needed. This recipe makes thick overnight oats. Use up to ⅔ cup milk if you prefer a looser consistency.
- Use rolled oats. Old-fashioned rolled oats give the best texture. Quick oats get too soft, while steel-cut oats stay too chewy for this recipe.
- For meal prep, keep crunchy toppings separate. Add granola, nuts, or seeds just before eating so they stay crisp.
Nutrition
Nutrition information is automatically calculated and should only be used as an estimate.
Food photography by Marie-Catherine Dubé.
This recipe was perfect for pumpkin craving! I added a drizzle of peanut butter on top for serving. It kept me full and hours!
These overnight oats were SUPER delicious and so filling I couldn’t finish them in one sitting! I put the lid back on and saved some for later 🙂 My only regret is that I didn’t have whip cream to put on top, lol – the flavor is truly like you’re eating pumpkin pie! (Yet not too sweet!) I have found sometimes pumpkin recipes don’t taste pumpkin-y enough for me but not these! This had the perfect amount of pumpkin pie spice. Will most def be making again!!
Perfect for breakfast meal prep–I mixed together enough for 4 jars and added a couple scoops of vanilla protein powder for a little extra. So tasty this morning topped with a little whipped cream and pecans.
Yum! Such a great make ahead breakfast recipe. I’ve made many times
Really yummy and satisfying! Not too sweet, which is a good thing…I stirred in 1/4 cup of pumpkin seeds before eating, and it added a nice crunch/texture to the oats while also adding another nice protein boost.
Yum!!