Pumpkin Overnight Oats

Pumpkin Overnight Oats are the perfect way to start your mornings. These oats are creamy and sweet, loaded with wonderful seasonal flavors. Also, made with WHOLESOME ingredients and completely without added sugars. It's a nutritious meal ready in no time that tastes just like pumpkin pie.

Hear, hear. The pumpkin season is officially open. Have your sweet pumpkins and Pumpkin Pie Spice ready. It's time to enjoy this seasonal fruit in full.

Honestly, this year, I've long denied the fact that season has changed. It's the beginning of November and I still haven't started baking with pumpkins. Made a batch of Pumpkin Oatmeal Cookies. But that was about IT. I had this crazy obsession with apples. Until last week when I started imagining having Pumpkin Overnight Oats in the morning, and all of the sudden, I find myself making ones. 

Sweet, creamy, and loaded with seasonal flavors, these overnight oats are such a treat for mornings. Packed with hearty OATS, sweet pumpkin, and super-spices, these oats are equally delicious and wholesome. Also, they are completely added-sugar-free. Topped with crunchy walnuts and goji berries, it's a meal you don't want to miss this Fall.  

Pumpkin Overnight Oats is one of those breakfasts that I call a whole, well-balanced meal packed in a jar. This delightful jar is loaded with healthy stuff – dietary fibers, healthy fats, and plant-based proteins. It's basically everything your body needs in the morning. And more! It's super delicious, sweet but low on calories, made without added sugars. Win!

Ingredients used

Pumpkin Overnight Oats are quick and easy to make breakfast. There are five simple ingredients in this overnight oats recipe:

• ROLLED OATS: I love having oats for breakfast because they are healthy, nutritious, and a great source of energy. They deserve all the praise they get. Oats are an excellent source of fiber, especially beta-glucan, a type of soluble fiber that keeps our heart healthy. They also support healthy digestion and growth of good bacteria in our bowels, which is essential for our immunity. 
• MILK: I like using oat milk, but you can use whatever milk you prefer or have in the house.
• PUMPKIN PURE: Pumpkin puree is not only sweet and flavorful but also loaded with nutrients. It's packed with vitamins and minerals, and especially high in beta-carotene, a potent antioxidant that our body turns into vitamin A which is essential for a strong immune system. (1) I’m always making pumpkin puree at home. It’s cheap and naturally more flavorful than the store-bought canned stuff. 
• PUMPKIN SPICE: To spice things up, I used my own Pumpkin Spice mix. It's a blend of warm seasonal spices, cinnamon, ginger, nutmeg, allspice, and cloves. It’s aromatic, sweet, and perfect for adding into oats.
• BANANA: Banana is an amazing fruit. It's sweet and packed with many nutrients, especially fibers. I used a ripe banana. It gave sweetness so there’s no need to add extra sugars. 

I always like to add something to boost the nutrition of my meals. In this recipe I used:

• HEMP SEEDS are an excellent source of healthy Omega-3s, but also a great source of proteins. You can substitute hemp seeds with chia seeds or flax seeds. 
• GOJI BERRIES are sweet, nutritious, and so healthy. They are loaded with vitamin C, iron, vitamin A, zinc, and powerful immune-boosting antioxidants. Did you know that only a handful of goji berries fulfills a 170 percent of your intake? Impressive, right? 
• WALNUTS are a good source of Omega-3 and an excellent source of antioxidants that fights inflammation. (2) Walnuts are very nutritious and great for gut health too. They enriched this oatmeal and gave crunchiness. 

How to make Pumpkin Overnight Oats

To make overnight oats, simply mix the ingredients and then let them sit in the refrigerator while you sleep. Over the night, the oats will soften and thicken and flavors will combine nicely. In the morning you just add toppings (if you like). And that's IT! Here's a step by step instructions, for those who are not familiar with the process:

1. Prepare and measure all ingredients using measuring cups.
2. Mash the banana with the fork.
3. Mix oats, with milk in a glass jar or other storage container. Add in pumpkin puree, mashed banana, hemp seeds and spices. 
4. Stir ingredients with the spoon. 
5. Seal the jar or cover the container with the lid and refrigerate overnight (or for at least 4 hours). 
6. When ready to eat, stir the overnight oats using the spoon or empty the contents of the container into a serving bowl and stir to combine. 
7. Add more milk if oats are too thick. 
8. Try the oats and add extra sweetener - a teaspoon of maple syrup or honey, if desired. 
9. Serve topped with sliced banana, chopped walnuts, and goji berries. 
10. Makes one jar (bowl) that serves one person as a full meal. OR two snack-size servings that serve 1-2 people.

Substitutions

• I like to use rolled oats for making overnight oats, but you can substitute them with quick oats. 
• As an additional sweetener, I suggest using maple syrup, raw honey, date syrup. Molasses is a good option too. Note that molasses and date syrup will make oats dark in color. 
• If you’re about to use canned pumpkin puree for this recipe, look for 100% pure pumpkin puree, the one without added sugars or artificial flavorings. Also, double-check your can and make sure you have the pumpkin puree NOT pumpkin pie filling.  
• I used oat milk, but you can also use regular milk or even water. If you decide to use water, oatmeal won't be as creamy, but you can always add some milk at the end.
• Substitute HEMP SEEDS with flax seeds or chia seeds. 
• Substitute goji berries with ANY DRIED FRUIT: raisins, sultanas, cranberries, chopped apricots, chopped dates. 
• Substitute WALNUTS with almonds or pecans.  
• MAKE IT GLUTEN-FREE: Use certified gluten-free oats.

Tips for storing

• Store overnight oats in a sealed container or in a jar with the lid.
• Keep refrigerated up to 5 days. 

Pro tips

• I like to put my overnight oats in a glass jar with a lid because the jar is easy to store. But any airtight container or bowl with plastic wrap over the top will do.
• Adjust the liquid to make the oats thicker or thinner.
• Instead of Pumpkin Spice, you can use just cinnamon. 
• You can use old-fashioned rolled oats or quick oats here. Both are equally healthy and equally tasty. There's only a bit difference in the texture depending on which one you use. Rolled oats absorb more liquid, giving the more dense texture while quick oats give a much softer, mushy texture.
• I didn't use any additional sweetener, but if you feel like these oats need a little more sweetness, I suggest adding maple syrup, honey. Date syrup or molasses are a great option too.

FAQ

Do you have to cook overnight oats?

No, overnight oats don't need cooking. Oats soak liquid during the night and form a perfect creamy texture just like cooked oatmeal. 

Can you eat overnight oats warm?

Yes, you can. If you prefer overnight oats warm, just heat them in the microwave for a minute or two Make sure you stir oats after heating.

How long can you keep overnight oats in the fridge?

Overnight oats are the perfect make-ahead breakfast. They can be made in batch, placed in a jar with the lid (or airtight container), and stored in the fridge for up to 5 days.  That's a whole week of ready-made breakfast. 

How long do overnight oats need to soak?

For the best texture, oats need to be soaked for at least 8 hours or overnight. That's recommended BUT if you're in a hurry, you can soak them for just 2 hours. That will give good results. 

Pumpkin Overnight Oats benefits

If you need MORE convincing... These healthy Pumpkin Overnight Oats are:

• Super healthy and nutritious meal packed with flavors.
• Quick and easy to make.
• To make them, you'll need only a few simple basic ingredients.
• Energizing and very satisfying.
• Made WITHOUT ADDED SUGARS.
• Packed with SUPERFOODS - oats, walnuts, goji berries, and PUMPKIN.
• Anti-inflammatory, packed with beta-carotene and vitamin C.
• Perfect plain simple breakfast to have on the run.
• Naturally gluten-free, dairy-free, and vegan.

Ready to try more overnight oats recipes. Try these. 

• Strawberry Overnight Oats
• Apple Cinnamon Overnight Oats
• Carrot Cake Overnight Oats

Enjoy!

Pumpkin Overnight Oats

By Natalie

Pumpkin Overnight Oats are the perfect way to start your mornings. These oats are creamy and sweet, loaded with wonderful seasonal flavors. Also, made with WHOLESOME ingredients and completely without added sugars.

5 from 50 votes

Print Recipe

Prep Time 5 mins

Resting time 4 hrs

Total Time 4 hrs 5 mins

Course Breakfast

Cuisine American, International

Servings 1 bowl

Calories 401 kcal

Ingredients

  

1x2x3x

For the base:

• ½ cup rolled oats or quick oats
• ½ cup oat milk or any milk
• ½ cup pumpkin puree
• ½ teaspoon pumpkin spice
• ½ banana
• 1 teaspoon Hemp seeds

Toppings:

• 1 tablespoons walnuts roughly chopped
• 1 tablespoon dried Goji berries

Instructions

 

• Prepare and measure all ingredients using measuring cups.
• Mash the banana with the fork.
• Mix oats, with milk in a glass jar or other storage container. Add in pumpkin puree, mashed banana, hemp seeds and spices.
• Stir ingredients with the spoon.
• Seal the jar or cover the container with the lid and refrigerate overnight (or for at least 4 hours).
• When ready to eat, stir the overnight oats using the spoon or empty the contents of the container into a serving bowl and stir to combine.
• Add more milk if oats are too thick.
• Try the oats and add extra sweetener - a teaspoon of maple syrup or honey, if desired.
• Serve topped with sliced banana, chopped walnuts, and goji berries.

Notes

Makes one jar (bowl) that serves one person as a full meal. OR two snack-size servings that serve 1-2 people.

SUBSTITUTIONS
Substitute rolled oats with quick oats.
As an additional sweetener, I suggest using maple syrup, raw honey, date syrup. Molasses is a good option too.
If you’re about to use canned pumpkin puree make sure you buy the pumpkin puree NOT pumpkin pie filling.
I used oat milk, but you can use any milk or even water.
Substitute HEMP SEEDS with flax seeds or chia seeds.
Substitute goji berries with ANY DRIED FRUIT: raisins, sultanas, cranberries, chopped apricots, chopped dates.
Substitute WALNUTS with almonds or pecans.
MAKE IT GLUTEN-FREE: Use certified gluten-free oats.
TIPS FOR STORING
Store overnight oats in a sealed container or in a jar with the lid.
Keep refrigerated up to 5 days.

Nutritional Disclaimer

Nutrition

Serving: 1jar | Calories: 401kcal | Carbohydrates: 64g | Protein: 13g | Fat: 13g | Saturated Fat: 1g | Sodium: 65mg | Potassium: 710mg | Fiber: 10g | Sugar: 21g | Vitamin A: 19311IU | Vitamin C: 10mg | Calcium: 223mg | Iron: 5mg

Keyword healthy pumpkin overnight oats, pumpkin overnight oats

Tried this recipe?Pease take a moment and leave a comment letting me know how you liked it. I love hearing from you!

DisclaimerThe nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but I have endeavored to be as accurate as possible.

More healthy pumpkin recipes

• Pumpkin Smoothie
• Pumpkin Granola
• Pumpkin Oatmeal Cookies
• Pumpkin Pie Energy Balls

If you’ve tried the Pumpkin Overnight Oats recipe or any other recipe on Natalie’s Health, please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you!

This post is originally published on October 12, 2018. It's updated on November 5, 2020, with more information.