Quick & Healthy Pumpkin Protein Overnight Oats

Pumpkin lovers, it’s pumpkin season! These quick and easy pumpkin spice overnight oats are the perfect healthy breakfast option to kick off the cool autumn weather rolling in.

This recipe is packed with nutritious ingredients like whole grain oats, chia seeds, pumpkin and Greek yogurt for a high protein, high fiber, cozy fall breakfast.

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A mason jar full of pumpkin flavored overnight oats topped with granola and on a wooden board with pumpkins in the background.

Why you’ll love these pumpkin protein overnight oats

As soon as the fall season starts creeping in, I’m making the switch to pumpkin everything. Personally I cannot have enough pumpkin recipes!

These pumpkin protein overnight oats are quick, delicious, and nutrient-packed. One serving has 23 grams of protein! And they have pumpkin pie flavor vibes- yum.

Overnight oats are one of my favorite breakfasts as a Registered Dietitian.

There’s just nothing like an easy breakfast. These a make-ahead breakfast perfect for busy mornings and busy weekdays when you don’t have a lot of time and they’re super versatile.

These pumpkin overnight oats in particular are high protein from Greek yogurt and milk, and high fiber from ingredients like rolled oats, chia seeds and pumpkin.

Prioritizing a high protein, high fiber breakfast means you’re going to stay full and satisfied all morning (and less likely to be reaching for snacks all day!).

Let’s get into make these delish and creamy pumpkin spice overnight oats.

Ingredients for pumpkin spice oatmeal in small white bowls labeled on a countertop.

Ingredients

Rolled oats: You always want to use regular rolled oats for any overnight oats recipe, like these.

Chia seeds: Chia seeds are full of fiber, protein, and healthy fats. Even just 1 tablespoon is a quick and easy way to add nutrition to oats, baked goods, and yogurt.

Real pumpkin puree: There’s more to it than just pumpkin spice for pumpkin flavor, there’s pumpkin of course! Make sure to use pure pumpkin puree, not pumpkin pie filling.

Greek yogurt: You can use plain or vanilla Greek yogurt for this one. If you have any pumpkin-flavored yogurt on hand, that would work too! You can use dairy-free, but it will be lower protein.

Milk of choice: Any milk will work for this overnight oats recipe. You can use regular milk, almond milk, soy milk, oat milk, or cashew milk.

Pure maple syrup: I love using maple syrup for pumpkin-flavored recipes, but you can use honey or any other sweetener too.

Vanilla extract: If you use vanilla yogurt, you can skip this one!

Pumpkin pie spice + cinnamon: I love pumpkin spice for fall flavor, but it can be a little overwhelming on it’s own. I like to add a little bit of extra cinnamon!

How to make pumpkin pie protein overnight oats

  1. Add rolled oats, chia seeds, and spices to a 16 oz mason jar, bowl or glass container.
  2. Next, add pumpkin puree, Greek yogurt, milk, maple syrup and vanilla.
A clear bowl full of pumpkin puree, greek yogurt, vanilla, chia seeds, spices, rolled oats, and maple syrup.
  1. Stir until thoroughly combined. Add any additional sweetener or spices to taste.
  2. Set for at least 4 hours in the fridge or overnight.
  3. Top with granola, more Greek yogurt, or nuts and enjoy!
A clear bowl full of mixed pumpkin spice oatmeal ingredients.

Any airtight container will work for storage, but my favorite containers for overnight oats are 16-oz wide mouth mason jars with washable lids.

You can also grab some cute containers that are specifically made for overnight oats, like these.

Note: You can also make a big batch in a large mixing bowl and then dividing into single-serve containers.

A mason jar full of pumpkin flavored overnight oats topped with granola and on a wooden board with pumpkins in the background and a spoon on the side.

Recipe FAQ

Do you eat overnight oats cold?

Yep, most people do! That’s what makes them such a quick and easy recipe. If you try them and you’re not into the cold oatmeal, you can warm them up in the microwave in 30-second increments.

Can you use instant or quick oats?

You can, but the oatmeal will have a much different texture. I’ve made them both ways, and I prefer rolled oats hands down.

Can you use steel-cut oats?

Yes, you can! Steel cut oats will result in a chewier, less creamy oatmeal than rolled oats. I recommend increasing the amount of milk to 2/3-1 cup.

How long can you store them?

You can make overnight oats ahead of time and store for up to 5 days in the fridge in an airtight container.

Do I have to use Greek yogurt?

I love using Greek yogurt as the protein source, but you can also use vanilla protein powder or collagen peptides.

Add your favorite toppings

  • Add chopped toasted walnuts or pecans to compliment the pumpkin spice flavors.
  • Top with pumpkin seeds.
  • Top with granola and sliced bananas to add even more flavor and texture.
  • Drizzle with peanut butter or almond butter.
  • Add a drizzle of maple syrup the next morning before enjoying!

More overnight oatmeal breakfast recipes:

Blueberry Cheesecake Overnight Oats

Biscoff Overnight Oats (High Protein & High Fiber

Oreo Overnight Oats (High Protein, High Fiber)

A mason jar full of pumpkin flavored overnight oats topped with granola and on a wooden board with pumpkins in the background.

Pumpkin Protein Overnight Oats

A creamy blend of pumpkin, oats and spices with Greek yogurt and chia seeds for a nutritious fall-inspired breakfast.
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Prep Time: 5 minutes
Total Time: 4 hours
Servings: 1

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

This recipe will create thick and creamy overnight oats. If you prefer a less thick texture, add 2/3 cup of milk instead of 1/2 cup.
Course: Breakfast

Nutrition

Calories: 391kcal | Carbohydrates: 60g | Protein: 23g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 1g | Trans Fat: 0.03g | Cholesterol: 9mg | Sodium: 97mg | Potassium: 753mg | Fiber: 11g | Sugar: 21g | Vitamin A: 12974IU | Vitamin C: 4mg | Calcium: 418mg | Iron: 4mg

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It's me, Jamie!

I’m a Registered Dietitian dedicated to helping you break free of the all-or-nothing dieting with balanced and realistic healthy eating.

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Meet Jamie

I’m a Registered Dietitian and I’ve been exactly where you are, right now. The all or nothing dieting, the constant food guilt, the scale obsession, absolutely no balance with food…. Sound familiar?