Pumpkin Spice Overnight Oats

Author: Sarah Cobacho

Published: September 8, 2023

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Vegan Pumpkin Spice Overnight Oats in a jar on a wooden serving board

Pumpkin Spice Overnight Oats are our vegan go-to for a delightful and nutritious fall breakfast. The blend of mashed pumpkin with a hint of maple syrup and warming spices offers a seasonal treat that’s both delicious and fiber-packed. 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 pecans for that extra crunch and flavor. Perfect for those busy mornings or when you need a comforting start to your day 😍

Why This Recipe Works

  • Seasonal Delight: 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 3’s, and essential minerals such as iron, magnesium and zinc.
  • Versatile: This breakfast is on the lower side calorie-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.

Step-By-Step Instructions

Blend the Ingredients: Combine the mashed pumpkin, soy milk, maple syrup, and spices in a blender until smooth.

Adding pumpkin to the blender container
Adding the spices and milk to the blender jug
Blending the pumpkin spice overnight oats mix

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, and placing the jars in the refrigerator, and letting them set overnight.

A jar containing the oats and chia seeds
Adding the blended mix to oats and chia seeds in the jar
The jar ready to be cooled in the fridge

Serve and Enjoy: The next morning, top your oats with a dollop of soy yogurt and a sprinkle of pecans. Dive in and enjoy every bite!

The pumpkin spice overnight oats in the jar without the lid
The pumpkin spice overnight oats with coconut and pecans
A spoon diving into the jar of pumpkin spice overnight oats

Ingredient Notes

  • Mashed 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 and 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 phytoestrogens, however, any unsweetened dairy-free milk can be used and almond, oat, or cashew milk are great alternatives.
  • Maple Syrup: Adds a delicious sweetness to our pumpkin spice overnight oats. Date syrup can be used instead.
  • Chia Seeds: These tiny seeds add texture and are packed with omega-3s and protein.
  • Oats: Oats are a very affordable and highly nutritious grain that offers 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.


  • 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 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!

Variations and Tips

  • Skip the maple syrup: Mix in some chopped dates or shredded apple for added sweetness.
  • Spice Variations: A pinch of Allspice or cardamom can add a unique twist.
  • Nut-Free Version: Skip the pecans or replace them with sunflower seeds.
  • Make it high protein: 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

  • Seasonal
  • Effortless
  • Nutritious
  • Delicious
  • Vegan
  • Easy to prepare
  • Perfect to meal prep
  • & Ideal for fall mornings!
Vegan Pumpkin Spice Overnight Oats in a jar on a wooden serving board

Pumpkin Spice Overnight Oats

5 from 4 votes
Delicious, fiber-packed seasonal breakfast with mashed pumpkin, spices, and oats. Perfect for an easy, high-protein start to your day.
Sarah Cobacho (plantbaes.com)
Prep Time10 minutes
Cooling 2 hours
Total Time2 hours 10 minutes


Servings 2


Main Ingredients

  • cup mashed pumpkin
  • 1 cup soy milk
  • 1 tbsp maple syrup
  • 1 tsp ground cinnamon
  • ½ tsp ground ginger
  • ¼ tsp ground nutmeg
  • ¼ tsp ground clove
  • cup oats
  • 2 tbsp chia seeds

To Serve

  • 4 tbsp soy yogurt
  • 4 pecans


  • Blend the pumpkin, soy milk, maple syrup, and spices in a blender until smooth.
  • Evenly divide the oats and chia seeds between two jars. 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 2 pecans. Enjoy your nutritious vegan Pumpkin Spice Overnight Oats for breakfast!

Per Serving

Calories 297kcalCarbohydrates 38gProtein 13gFat 11gSodium 71mgFiber 9gVitamin A 306IUVitamin C 4mgCalcium 282mgIron 4mg
COURSE Breakfast
CUISINE American-Inspired
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