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“So yummy and filling. I added a few raisins and fresh blueberries and it was delicious.”
Pumpkin Spice Overnight Oats are our plant-based go-to for a delightful and nutritious fall breakfast. The blend of pumpkin and warming spices is the perfect seasonal treat to start the day. The addition of chia seeds not only thickens the mix but also provides a boost of protein and omega-3s. And the best part? Prep it the night before, and you have a ready-to-eat breakfast waiting for you in the morning. Top it off with some soy yogurt and walnuts for that extra crunch and flavor. Perfect for those busy mornings or when you need a comforting start to your day! 😍
Why I Love This Recipe
- Perfect for Fall: Embraces the flavors of fall with pumpkin and warm spices.
- Quick & Easy: Prepare the night before for a hassle-free morning.
- Nutrient-Packed: Loaded with fiber, omega-3s, and essential minerals such as iron, magnesium, and zinc.
- Versatile: This breakfast is on the lower side protein-wise but can be easily modified to fit everyone’s individual dietary needs. For example, by simply adding more oats, milk or stirring in some vanilla protein powder.
Ingredient Notes
- Pumpkin: Pumpkin is a highly nutritious vegetable that offers numerous health benefits. It is rich in vitamins A, C, and E, which are essential for maintaining healthy skin, supporting our immune system, and protecting against oxidative stress. It’s natural sweetness makes it a great addition to sweet treats. Freshly roasted pumpkin provides the best flavor, but steamed, boiled, or canned pumpkin puree can also be used. To save time and energy, I like to roast my pumpkin on the same night as I would prepare a baked dinner. Simply bake a half pumpkin still in its skin but with seeds removed (no need to chop it) for 30 minutes. Double-check that it’s cooked thoroughly by sliding a fork into it; it should be soft, and you shouldn’t encounter any resistance. Allow to cool down, and scoop out the flesh with a spoon.
- Soy Milk: We love soy milk for its protein and its antioxidants. However, any unsweetened dairy-free milk can be used, and almond, oat, or cashew milk are great alternatives.
- Chia Seeds: These tiny seeds add texture and contain omega-3s and protein.
- Oats: Oats are a very affordable and highly nutritious grain with numerous health benefits. They are a great source of fiber, which helps promote healthy digestion. Oats also contain beta-glucan, a type of soluble fiber that has been shown to lower cholesterol levels and reduce the risk of heart disease. Use certified gluten-free oats if needed.
Step-By-Step Instructions
Blend the Ingredients: Combine the mashed pumpkin, soy milk, Medjool dates, and spices in a blender until smooth. Prepare the Jars: Evenly distribute the oats and chia seeds into two jars. Then mix and set the overnight oats by pouring the pumpkin blend over the oats in each jar, stirring thoroughly, placing the jars in the refrigerator, and letting them set overnight.
Serve and Enjoy: The following morning, top your oats with a dollop of soy yogurt, some walnuts or pecans, and a sprinkle of cinnamon! Et voila!
Variations and Tips
- Skip the dates: Mix in some maple syrup or shredded apple for added sweetness.
- Spice Variations: A pinch of Allspice or cardamom can add a unique twist.
- Nut-Free Version: Skip the walnuts or replace them with pumpkin seeds.
- Up the protein content: Add 1 scoop of vanilla protein powder when blending to up the protein intake. Or skip the pecans and sprinkle some hemp seeds instead. You could also double the soy yogurt as a topping!
Why You’ll Love These Pumpkin Spice Overnight Oats TLDR
- Nutritious
- Delicious
- Fall Seasonal
- Easy to prepare
- Perfect to meal prep
Pumpkin Spice Overnight Oats
Delicious, fiber-packed seasonal breakfast with mashed pumpkin, spices, and oats. Perfect for an easy, high-protein start to your day.
Equipment
Ingredients
Main Ingredients
- ⅔ cup (160 g) pumpkin or butternut squash - cooked, see notes for cooking suggestions
- 1.25 cup (305 ml) dairy-free milk - I used soy
- 2 Medjool dates - pitted
- 1 tsp (2.5 g) ground cinnamon
- ½ tsp (1 g) ground ginger
- ¼ tsp (0.5 g) ground nutmeg
- ¼ tsp (0.5 g) ground clove
- ⅔ cup (55 g) oats
- 2 tbsp (20 g) chia seeds
To Serve
- 4 tbsp (70 g) soy yogurt
- 4 walnuts or pecans
Instructions
- In a blender, blend the pumpkin, milk, Medjool date, cinnamon, ground ginger, nutmeg, and clove until perfectly smooth.
- Evenly divide the oats and chia seeds between two jars. The jars I use are 250 ml size (8.45 fl.oz), but you can use any size that is available to you.
- Pour the blended pumpkin mixture over the oats, ensuring they are fully submerged. Stir well to combine.
- Place the jars in the fridge and allow them to set overnight. In the morning, top each jar with 2 tablespoons of soy yogurt and walnuts or pecans. Optionally, sprinkle some extra ground cinnamon, and enjoy!
Notes
Pumpkin: Freshly roasted pumpkin gives the best flavor, but steamed, boiled, or canned puree works too. To save time, I roast a half pumpkin (seeds removed) while baking dinner—no need to chop it. Bake for 30 minutes until soft, then cool and scoop out the flesh.
Oats: I like to use rolled oats for this recipe, but if you’re in a rush, quick oats will allow the meal to be ready quicker. Steel cuts oats do not work for overnight oats recipe.
Oats: I like to use rolled oats for this recipe, but if you’re in a rush, quick oats will allow the meal to be ready quicker. Steel cuts oats do not work for overnight oats recipe.
Video
Nutrition Information
Per Serving/Portion
Calories: 349 kcalCarbohydrates: 39 gProtein: 15 gFat: 12 gSodium: 50 mgFiber: 9 gVitamin A: 325 IUVitamin C: 4 mgCalcium: 320 mgIron: 5 mg
FAQ
Can I use other types of milk?
Yes, any plant-based milk will work.
Is this recipe gluten-free?
It is; however, cross-contamination can be an issue for coeliac people. Ensure your oats are certified gluten-free if necessary.
How long can I store it in the fridge?
It will be good for up to 5 days but best consumed within 3 days for optimal freshness. Always stir your overnight oats or chia pudding after they’ve been sitting in the fridge and before adding your toppings.
Can I add fruits?
Absolutely! Berries or sliced bananas make great additions.
Is it nut-free?
Yes, if you omit the walnuts or pecans in the toppings. Pumpkin seeds or sunflower seeds would make a fine substitute.
Do you eat overnight oats cold?
Yes! It’s ready straight away from the fridge!
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Nice! I made 1.5x per portion using dairy milk & Greek yoghurt, giving 608 cals, 76.4g carbs, 26g protein and 18.6g fibre per serving. The dairy milk and yoghurt worked fine in this too. It’s really deserving of 4.5, but your banoffee and your carrot cake overnight oats are definitely better and I wanted to distinguish! In other words, this certainly deserves 9/10!
Hi Saffie, that looks beautiful. Thank you so much for sharing your photo and your tips with everyone! Funny you mention this two: the banoffee is Cam’s favourite, and the carrot cake is mine. 😍
So yummy and filling. I added a few raisins and fresh blueberries and it was delicious.
So pretty! Love the idea of extra raisins and blueberries! Thank you for sharing Winnie 😍
I ate this three times in a day even though it was for the following mornings. 😂 Breakfast, snack and dessert. It was absolutely delicious! Worthy of 6 stars.
The recipe looks like a good idea, but I knew as I was making it that there was way too much spice. But I ignored my instinct and added it all anyway. Could hardly eat it. I would recommend reducing the spices by at least half maybe even 3/4 less. Disappointing to waste ingredients when potentially this could’ve been a great breakfast.
Hey Shelley, I’m sorry to hear the recipe was not to your taste. Pumpkin spice flavor food are usually quite potent in taste, and we absolutely love it this way in my home 🙂 To avoid wasting the ingredients I would recommend adding the oats to a larger tupperware, and adding a bit of extra rolled oats, milk, and yogurt until you reach a milder flavor that is more to your liking. Hope this helps 🙂
Wow the flavour in these oats is stunning! I chose this recipe to use up some leftover pumpkin. It is so good that I went and bought some more pumpkin to make another batch! I top them with a dollop of coconut yoghurt. I agree worthy of 6 stars
They look so good Nicole! Thank you so much for the beautiful review x
It’s very tasteful!! Love it!
So happy you loved it!