Holy moly…spoonable pumpkin pie oatmeal in a purty glass? I mean, what could be better? Today we’re turning my groovy Pumpkin Baked Oatmeal into overnight oats, inspired by my most-loved High Protein Carrot Cake Overnight Oats and Apple Cinnamon Overnight Oats! Chunky sweater and boots optional but highly recommended…
The low down on ingredients
Old-fashioned oats: The 100% whole grain base of our pumpkin overnight oats recipe. Don’t be tempted to use instant, quick cook or steel cut oats here since those are all processed differently. A must in so many of my healthy breakfast recipes! Pumpkin: We’re using ¾ cup pumpkin puree (pumpkin should be the only ingredient) for lots of pumpkin flavor and nutrition! You can use the kind from the can or the carton. Almond milk: I always have this on hand so it’s my go-to for the liquid base, but you can use any milk you like, like cow’s milk or oat milk. I like unsweetened so I can control the sugar. Greek yogurt: Nonfat, 2% or whole plain or vanilla yogurt all work well for creaminess plus a protein boost. Greek helps with thickness! Almond butter: For creamy mouthfeel and nutty sweetness. Cashew butter would also work. If you don’t have nut butter, you can swap in 1 tbsp chia seeds. Honey or maple syrup: A natural liquid sweetener to add a light pop of sweetness. I’ve tested this with maple syrup and honey and they’re both delicious. Pumpkin pie spice: So it tastes like pie! You can also make your own by mixing 2 tsp cinnamon, ½ tsp nutmeg, ½ tsp ginger, and ¼ tsp cloves. The measure out 1 tsp. Vanilla extract: Pure vanilla extract adds amazing flavor! Salt: Salt is so important for flavor yet so many overnight oat recipes don’t include it. A key ingredient for rounding out the flavors!
Dietary substitutions
Nut free: Use sunflower seed butter or omit and use 1 tbsp chia seeds. Dairy free: Use dairy free yogurt or try my Vegan Overnight Oats with a spoonful of pumpkin and pumpkin pie spice stirred in!
Let’s make it!
Healthy and filling is #1!
They key is balancing the carbs in oatmeal with plenty of protein and fat to create a balanced breakfast that keeps you fuller longer and helps stabilize blood sugar. As an RD, I love how this recipe packs plenty of protein from yogurt, fiber from the oats and pumpkin, and healthy fats from almond butter. Booya! More pumpkin health benefits:
Vitamin A: Pumpkin is an excellent bioavailable source of vitamin A, which supports eye health. Half a cup packs 120% of the daily value! Fiber: It’s chock full of soluble fiber to helps which improves the diversity of the gut, aids in constipation, and increases satiety. Half a cup boasts 7 grams of fiber. Antioxidants: Pumpkin is packed with antioxidants that help neutralize free radicals in the body and delay onset of disease.
How to store
Store oats in the refrigerator in an air-tight container with a lid for up to 4 days. Did you know you can freeze overnight oatmeal? Freeze portions in a greased muffin tin. Once frozen, place portions in a freezer baggie and freeze for up to 3 months.
