Low Calorie Pumpkin Overnight Oats

Your fall mornings just got much easier! These Low Calorie Pumpkin Overnight Oats take seconds to assemble before going in the fridge. The following day, a naturally sweetened, pumpkin spiced jar of thick, creamy rolled oats awaits you.

Check out my Low Calorie Pumpkin Smoothie Recipe and my Low Calorie Pumpkin Bread for more delicious pumpkin recipes!

There's a way to enjoy the iconic pumpkin pie flavor in a much healthier way, and that's in a batch of low calorie pumpkin overnight oats.

The rest of the ingredients in these overnight oats are refined sugar free, and dairy free making this the ultimate grab-and-go fall breakfast. It's seriously SO simple to make.

I included these oats in my easy healthy pumpkin puree recipes, so be sure to go check those out.

Why You'll Love This Recipe

• This is the perfect flavor for pumpkin pie lovers.
• It's made from scratch with natural food ingredients.
• These pumpkin oats are packed with protein and fiber to power you through the morning.
• The flavors are flexible. You can adjust the warm spices and sweetness to taste.

Ingredients You'll Need

• Oats: Use unflavored old-fashioned rolled oats, not quick oats. Quick-cooking oats are more absorbent, so they become soggy when soaked. You can use steel-cut oats, but your oats will be more dense and chewy.
• Pumpkin Purée: For the pumpkin element, you can steam and puree fresh pumpkin, but a can of pumpkin works just as well with less effort. Make sure you have a can of 100% pure pumpkin, not pumpkin pie filling.
• Milk: As the oats sit, they absorb the milk and become soft and tender. I like using unsweetened vanilla almond milk, but if you can't find it, you can use unsweetened plain almond milk (or any creamy dairy-free milk) and add a touch of vanilla extract.
• Cinnamon & Nutmeg: This pair of dry spices brings a warm and cozy fall flavor. If you have pumpkin pie spice, that works too!
• Pure Maple Syrup: Sweetens the oats naturally.

Step-By-Step Instructions

Step 1: Combine. In a mixing bowl, stir the rolled oats, pumpkin purée, vanilla almond milk, cinnamon, nutmeg, and maple syrup until thoroughly combined.

Step 2: Assemble. Transfer the mixture to an overnight oats container, mason jar, or any airtight container, and close the lid tightly.

Step 3: Chill. Place the container in the fridge overnight (5 hours minimum).

Step 4: Serve. In the morning, open the lid, pile on healthy toppings, grab a spoon, and enjoy!

NOTE: You can print the FULL recipe with all ingredients & detailed instructions below!

Expert Tips

• If your oats are thicker than desired, stir in 1 tablespoon of milk at a time until the mixture loosens up and becomes smooth and creamy.
• If there are any gluten allergies or sensitivities, make sure your rolled oats are certified gluten-free.
• If dairy isn't a concern, you can soak your oats in cow's milk, Greek yogurt, or regular yogurt instead of nut milk.

Topping Ideas

Get creative and top your pumpkin oats with various tastes and textures. Here are some of the many delicious and nutritious toppings to choose from.

• Chocolate: Sprinkle cacao nibs, mini dark chocolate chips, or dark chocolate shavings over the top.
• Fruit: Try with chopped Medjool dates, dried raisins, or dried cranberries.
• Nuts & seeds: Garnish with chopped pecans, walnuts, hazelnuts, or slivered almonds. For another pumpkin-y element, sprinkle some pumpkin (or pepita seeds) over the top and extra pumpkin pie spice.

Storing & Freezing

Storing: After combining the ingredients, divide between overnight oat containers and keep refrigerated for 5-7 days. Keep in mind that the oats will continue to absorb moisture and soften the longer they sit in the fridge. When ready to eat, stir the mixture well, pile on your toppings, and dig in!

Freezing: Overnight oats can also be frozen in airtight containers and thawed in the fridge before serving, but the density of the oats won't be the same.

Recipe FAQ‘s

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Low Calorie Pumpkin Overnight Oats

5 from 24 votes

By Kate

Your fall mornings just got much easier! These low calorie pumpkin overnight oats take seconds to assemble before going in the fridge. The following day, a naturally sweetened, pumpkin spiced jar of thick, creamy rolled oats awaits you.

Pin Recipe Print Recipe Save RecipeSaved!

Prep 10 minutes mins

Refrigerator Time 8 hours hrs

Total 8 hours hrs 10 minutes mins

Servings 1 Serving

Calories 253kcal

Cook ModePrevent your screen from going dark

Special Equipment

• ▢
  Mason Jars
• ▢
  Stainless Steel Mixing Bowls
• ▢
  Measuring Spoons and Cups

Ingredients

 

US CustomaryMetric

 

1x2x3x

• ▢ ½ cup old fashioned oats
• ▢ ½ cup pumpkin purée
• ▢ 4 ounces unsweetened vanilla almond milk
• ▢ 1 teaspoon ground cinnamon
• ▢ ½ teaspoon ground nutmeg
• ▢ 1 ½ teaspoons pure maple syrup

Instructions

 

• In a mixing bowl, stir the rolled oats, pumpkin purée, vanilla almond milk, cinnamon, nutmeg, and maple syrup until thoroughly combined.
• Transfer the mixture to an overnight oats container, mason jar, or any airtight container, and close the lid tightly.
• Place the container in the fridge overnight (5 hours minimum).
• In the morning, open the lid, pile on healthy toppings, grab a spoon, and enjoy!

Notes

• If your oats are thicker than desired, stir in 1 tablespoon of milk at a time until the mixture loosens up and becomes smooth and creamy.
• If there are any gluten allergies or sensitivities, make sure your rolled oats are certified gluten-free.
• If dairy isn't a concern, you can soak your oats in cow's milk, Greek yogurt, or regular yogurt instead of nut milk.
• Storing: After combining the ingredients, divide between overnight oat containers and keep refrigerated for 5-7 days. Keep in mind that the oats will continue to absorb moisture and soften the longer they sit in the fridge. When ready to eat, stir the mixture well, pile on your toppings, and dig in!
• Freezing: Overnight oats can also be frozen in airtight containers and thawed in the fridge before serving, but the density of the oats won't be the same.

Nutrition

Calories: 253kcalCarbohydrates: 49gProtein: 8gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gSodium: 93mgFiber: 9gSugar: 10g

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.

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