Healthy Pumpkin Overnight Oats

This post contains affiliate links. I make a commission from sales. As an Amazon Associate, I earn from qualifying purchases. For more information, read my disclosure policy.

Your fall mornings just got much easier! These Healthy 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 - no cooking necessary! Simply pile on your choice of toppings and enjoy!

Jump to:

• Why You'll Love This Recipe
• Ingredients You'll Need
• Step-By-Step Instructions
• Expert Tips
• Topping Ideas
• Storing & Freezing
• Recipe FAQ‘s
• Other Recipes You'll Love
• Healthy Pumpkin Overnight Oats

Check out my Pumpkin Smoothie and my Pumpkin Soup for more delicious pumpkin recipes!

As delicious as a slice of pumpkin pie may be, it's not exactly the most nutritious food to eat regularly for breakfast. Fortunately, there's a way to enjoy the iconic pumpkin pie flavor in a much healthier way, and that's in a luxurious batch of healthy pumpkin overnight oats.

We're big on pumpkin recipes this time of year, from soups to smoothies to cookies, but when it comes to enjoying pumpkin for breakfast, we love these overnight pumpkin oats! They pack a powerful punch of pumpkin flavor thanks to real pumpkin puree.

The rest of the ingredients in these overnight oats are refined sugar-free, and dairy-free making this the ultimate grab-and-go vegan fall breakfast. It's seriously SO simple to make. The hardest part is deciding on the toppings, but more on that later. First, let's break down the basics of overnight oats with pumpkin.

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

This overnight oats recipe makes one satisfying serving, but feel free to double or triple the ingredients and meal prep a few days' worth. For the full ingredients and instructions, see the recipe card down below:

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.

• Creamy toppings - Add a dollop of dairy-free whipped cream or vegan yogurt, or go with smooth nut butter like peanut, almond, cashew, or Nutella.
• 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.
• Crunchy toppings - In addition to nuts and seeds, you can top your oats with toasted coconut and homemade granola for some wholesome crunch.

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

Other Recipes You'll Love

If you love this recipe, please leave a comment with a five-star rating — or simply hit the five-star button in the recipe card. Don't forget to signup for my newsletter.