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Cold overnight oats served with pumpkin puree and whipped cream.
4.42 from 12 votes

Pumpkin Overnight Oats Recipe

Wake up to a cup full of these quick and easy Healthy Pumpkin Overnight Oats. The night before, prep a Mason jar with pumpkin puree, pie spice, maple syrup, and your milk of choice. 

Course Breakfast, Dessert, Snack
Cuisine American
Prep Time 5 minutes
Refrigeration 4 hours
Total Time 4 hours 5 minutes
Servings 1 serving
Calories 284 kcal


  • 2 tbsp. pumpkin puree
  • ¼ tsp. pumpkin pie spice
  • ½ cup oats old-fashioned, rolled, gluten-free if needed
  • 1 tsp. chia seeds
  • ½ cup milk oat, soy, or nut-based milk
  • 2 tbsp. pure maple syrup or honey
  • Toasted pecans optional


  1. Add the pumpkin puree to an 8-oz. glass Mason jar along with the pumpkin pie spice and 1 teaspoon of sweetener. Stir until everything is well mixed.

  2. Add the oats, chia seeds, milk, sweetener, and cinnamon to the jar. Stir the oats with the liquid until well combined.
  3. Refrigerate for at least 4 hours or up to overnight.
  4. Serve with toasted pecans and additional pumpkin pie spice.

Recipe Notes

Meal Prep & Storage

    • To prep and store: This dish is perfect to make the day before. Once it's made, it will keep in the refrigerator in an airtight container for up to 3 to 4 days. But please know, the texture begins to get a little mushy with each day and they are best if enjoyed within the first 24 hours. If you would like to have that delicious texture every morning of the week, do not add the milk to the jar until the night before serving.

    • To freeze: Freezing is not recommended.  The texture of the oats will not be the same and instead will be too watery.

Nutrition Facts
Pumpkin Overnight Oats Recipe
Amount Per Serving
Calories 284 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Trans Fat 0.01g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Sodium 88mg4%
Potassium 302mg9%
Carbohydrates 53g18%
Fiber 7g29%
Sugar 19g21%
Protein 7g14%
Vitamin A 4606IU92%
Vitamin C 2mg2%
Calcium 100mg10%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.