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.

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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
Sure! Chia seeds add healthy fats and proteins and help make extra thick and creamy overnight oats.
Typically overnight oats are eaten chilled straight from the fridge, but if you prefer warm oatmeal, you can heat the oats in the microwave in 20-second increments, stirring in between, until the oats are heated through and creamy. Add more almond milk if you need to.
Yup! For these pumpkin oats, I suggest whisking a scoop of vanilla or chocolate protein powder into the almond milk before mixing the milk with the rest of the ingredients.
Other Recipes You'll Love

Low Calorie Pumpkin Overnight Oats
Special Equipment
Ingredients
- 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
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.

Jere Cassidy
Mmmm, I love pumpkin and making overnight oat just sounds delicious. Perfect flavors for fall.
Jamie
Overnight oats is one of my favorite things to have for breakfast! I love the pumpkin flavor in here, perfect for a fall breakfast!
Megan Ellam
I have never thought about combining pumpkin and oats in overnight oats before. I dont know why I didnt think of this before. Thanks for a delicious looking recipe.
Anita
It was an awesome way to use up my leftover pumpkin puree. Simply delicious and a super easy breakfast for me. Now that the puree is gone, I have the urge to go out and buy some more pumpkin, LOL. 😀
Karen @ Seasonal Cravings
i love all things pumpkin and think we should be eating them all year long! This look healthy, hearty and delicious!
Cathleen @ A Taste of Madness
Oats are my love language. And pumpkin sounds so perfect for fall!
I have never made overnight oats, but it is definitely on my to-do list!
Renu
This is surely a healthy breakfast and with pumpkin season in full swing, I would love to try this.
Jenni LeBaron
These pumpkin overnight oats are so delicious-looking, not to mention perfectly hearty and healthy. What a yummy breakfast to wake up to for cold fall mornings!
Ramona
I have just bought some organic pumpkin and I will definitely try this for breakfast especially an overnight made one !
Gunjan
A healthy and delicious oats recipe is what I have been looking for. Trying this today.
Leanne
I'm definitely a lover of all things pumpkin in the fall. I could actually make and eat pumpkin recipes year round. I've never made pumpkin overnight oats, and since I always have a stash of pumpkin puree around lately, I'll have to whip up this recipe!
Jacqui Debono
I have just pureed some pumpkin and we are always looking for breakfast recipes that can be made the night before!
simplylowcal
Hi Alex, yes I use pumpkin from a can. I hope you are able to find some locally. 🙂
Stine Mari
I'm team pumpkin everything too (for Fall), I just love the spices that go with it, so these overnight oats look absolutely spectacular!