Healthy Pumpkin Overnight Oats – Vegan, Low-Calorie

Healthy Pumpkin Overnight Oats – Vegan, Low-Calorie

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Healthy Pumpkin Overnight Oats – Vegan, Low-Calorie

Healthy pumpkin overnight oats are the perfect meal prep breakfast with Fall flavors.


Are there ever too many pumpkin recipes in the Fall? I don’t think there are! I love this time of year and pumpkin everything. There’s something about this time of year that makes my soul happy. We’ve made several pumpkin recipes here at home, but with my love of overnight oats I thought pumpkin overnight oats would be an awesome addition to all the pumpkin recipes we are enjoying.


This recipe is very heavy on the pumpkin flavor, so it’s perfect for the ultimate pumpkin lover, for sure. This a great way to mix up those overnight oats into the perfect Fall treat. Plus, it’s a great meal prep breakfast idea.


pumpkin overnight oats



What you’ll need to make this recipe.

  • Rolled Oats
  • Pumpkin purée
  • Unsweetened almond milk
  • Cinnamon
  • Nutmeg
  • Maple Syrup


How to make Healthy Pumpkin Overnight Oats

Making pumpkin overnight oats requires only a handful of ingredients too. In a bowl, mix together the oats, pumpkin purée, almond milk, cinnamon, nutmeg and maple syrup. Then give the ingredients a good stir and divide up the overnight oat mixture into mason jars to pop in the fridge overnight.


It’s one of the easiest, low maintenance breakfasts there are. I usually split this up into two mason jars, but it’s personal preference on how full you want your jar of overnight oats to be.


Can I eat pumpkin purée raw?

Yes, you can. Raw pumpkin purée doesn’t have much flavor on it’s own, but it is delicious when mixed with a variety of spices. Pumpkin is a versatile squash and is great in a variety of dishes, raw or cooked.


pumpkin overnight oats


When the oats are ready to enjoy, they can be topped with additional maple syrup, granola, or any toppings you’d like. This is a versatile breakfast, so feel free to customize.


What toppings are good on pumpkin overnight oats?

Many different topping are good on pumpkin overnight oats, including cinnamon, nutmeg, whipped cream, almonds, pecans walnuts, and hazelnuts. 


pumpkin overnight oats


How long to overnight oats with pumpkin purée last?

Properly stored in an air tight container, over night oats will last 5-7 days in the refrigerator. The oats will continue to soften the longer they are in the fridge.


I’d love to hear your thoughts. Comment below or tag me on Instagram. And don’t forget to Pin it for later!


Calories per serving (1 jar): 253

This post may be sponsored or contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. See my full disclosure here.


pumpkin overnight oats
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5 from 12 votes

Healthy Pumpkin Overnight Oats - Vegan, Low-Calorie

Pumpkin overnight oats are the perfect meal prep breakfast with Fall flavors.
Prep Time10 mins
Refrigerator Time8 hrs
Total Time8 hrs 10 mins
Course: Breakfast, Snack
Keyword: healthy pumpkin overnight oats, low calorie food option, overnight oats, pumpkin overnight oats
Servings: 1
Calories: 253kcal
Author: simplylowcal


  • 1/2 cup old-fashioned oats not quick oats
  • 1/2 cup pumpkin purée
  • 4 oz unsweetened vanilla almond milk
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 1/2 tsp maple syrup


  • Place all ingredients in a bowl and mix together thoroughly. Place mixture into mason jar and close lid tightly.
  • Refrigerate overnight, or at least 5 hours. In the morning, add toppings, if desired, and enjoy!


  • Add more liquid to the overnight oats when read to eat, if desired. Top with more maple syrup or any toppings you'd like.
  • Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.


Serving: 1g | Calories: 253kcal | Carbohydrates: 49g | Protein: 8g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 93mg | Potassium: 823mg | Fiber: 9g | Sugar: 10g | Vitamin A: 250IU | Vitamin C: 19mg | Calcium: 54mg | Iron: 21mg
Nutrition Facts
Healthy Pumpkin Overnight Oats - Vegan, Low-Calorie
Amount Per Serving (1 g)
Calories 253 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g5%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 93mg4%
Potassium 823mg24%
Carbohydrates 49g16%
Fiber 9g36%
Sugar 10g11%
Protein 8g16%
Vitamin A 250IU5%
Vitamin C 19mg23%
Calcium 54mg5%
Iron 21mg117%
* Percent Daily Values are based on a 2000 calorie diet.


pumpkin overnight oats


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If you like Healthy Pumpkin Overnight Oats, then you might also like:

Pitaya Parfait

pitaya parfait

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