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:
- 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.
- 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.
Enjoy!
Pumpkin Overnight Oats
Ingredients
For the base:
- 1/2 cup rolled oats or quick oats
- 1/2 cup oat milk or any milk
- 1/2 cup pumpkin puree
- 1/2 teaspoon pumpkin spice
- 1/2 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
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
More healthy pumpkin recipes
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.
Love, love, love this post! I love everything pumpkin so I would want to try ALL of these recipes.
Putting pumpkin in oatmeal is something I do every fall and immediately think, "Why don't I do this all year LONG!" But I think it tastes better in fall times and maybe wouldn't pack such a delicious punch in April, haha.
Hey Nathalie! I have tried this and it's really healthy and tasty! Thank you so much for sharing your recipe. Your blog has been really helpful!
I haven' tried overnight oats ever, those look yummy!
This Pumpkin Overnight Oats looks sooo mouthwatering! I want to have this right now!
This sounds so yummy to kick start a busy day. I'll have to try this recipe. Thank you for sharing
Everything pumpkin please! The oats were awesome!!
Yum! This recipe for Overnight Pumpkin Oats sounds and looks delicious! I am pinning this post to make this winter!
I tried making your Pumpkin Overnight Oat! It was so yummy! Can't wait to do another batch.
Pumpkin is life! What a great breakfast recipe.
This looks so yummy and filling. I am in for some long workdays coming up, and this would be a good breakfast to give me energy for the day.
This is going to be dangerous!!! I can't wait to make these I love overnight oats!
What a perfect seasonal breakfast! I haven't had overnight oats before, I must try your recipe!
I love me some seasonal overnight oats! These sound so so good!
I love overnight oats. It's one of my favorite things to have for breakfast. I have never tried pumpkin flavor yet though. I bet it's delicious.
People really go pumpkin crazy this time of year so it is nice for them to have overnight oats with this poption.
This looks so delicious! I love overnight oats but never thought to try pumpkin flavored.
Yum I love overnight oats but I haven't made them with pumpkin yet! Can't wait to try!
I will try to prepare it tonight for tomorrow at breakfast. Thanks for the recipe
Yum, this is the perfect fall breakfast. Love all of your overnight oat recipes!
This jar looks so yummy, delicious and healthy.
I can't wait to have a taste 😋
I still need to try overnight oats, but this looks amazing. Goji berries are so good for you!
Ooohhhh....it is good to know that these oats don't need cooking. I will try them out.
Nourishing and delicious!
I've been wanting to make overnight oats for a while now. This is the perfect flavor!
Yum! I want this pumpkin oats for breakfast tomorrow! Sounds so tasty!
I love overnight oats! I have never thought to use pumpkin puree in it. Such an amazing idea, especially for pumpkin lovers like me.
I do love my pumpkin foods. I cannot wait to try this out. What a fabulous breakfast!
I can't wait to try these. Overnight oats are a big part of my diet. They're perfect for lift days and they take away some of the morning hassle. I can't wait to try these with all that pumpkin goodness.
Saving this! Overnight oats are like my KETO desserts!
Your pumpkin overnight oats recipe looks right up my alley. YUM! I can't wait to try.
I love overnight oat, I need to try this autumnal version!
I tried overnight oats before and they were awful!! Truth be known, I didn't do it right. Your recipe sounds so yummy. I will try this one next.
Pumpkin season is everything. And I love overnight oats. This is a match made in Heaven!
This is a delicious and healthy idea! I love overnight my oats!
This whole recipe is my love language. Such a great start to the day and a major time saver!
Overnight oats are such a great timesaver, so handy to have breakfast ready to go and even portable! This pumpkin version is next level delicious! Yum!
Love how much potassium must be in these jars thanks to the banana and pumpkin! This would be the perfect breakfast for the holidays!
What a great fall breakfast! This is easy, delicious, and perfect when you need something quick and on the go. Thank you for sharing!
I have to admit I wouldn't have thought of making overnight oats quite like this but it sounds like it would be absolutely delicious! A must try.
I always love eating overnight oats,thanks for sharing your idea.
THIS would totally get me excited to POP OUT OF BED in the morning!!! Looks and sounds like a tasty idea!
These oats have been my go-to breakfast this week. Easy to prepare so and delicious!
I love pumpkin ALL year long. Overnight oats are so great. I am not a breakfast person, but having this ready and waiting sure makes me want to eat breakfast.
Ha, I am the opposite, I am in Northern California so it is still pretty stinkin' hot come mid October yet I started with the Fall recipes (in the hopes of cooker weather?!?) months ago. We LOVE overnight oats in out house and this Fall version sounds all kinds of amazing! yum
This sounds so delicious and I love that it's an easy, overnight kind of breakfast. Definitely going to have to give this a try!
I'm all up for easy breakfasts and this one sounds delicious! I've not made overnight oats in ages so will have to try this one, it's so perfect for this time of the year.
I am loving the pumpkin and spice combinations in these overnight oats. It is perfect for the fall.YUMMM!
This is so creative. I would love to try this soon. I am sure my family will enjoy this!
overnight oats are a favorite in our house. I love the idea of adding pumpkin to them. I am going to give these a try real soon!
Great idea to add pumpkin to overnight oats! I'm trying it this week - I'm sure my kids will devour it!
I would love to use this recipe for our leftover pumpkin puree. What can be better to start your day a healthy way!
I LOVE this idea! What a healthy, fun, seasonal way to have breakfast ready. I love that these can be taken on the go or enjoyed at home. I can't wait to try it!
Ooh I love overnight oats...so happy to see these with a nice Fall twist. And they are healthy too...much better than all the other pumpkin treats I've pinned hehe
I love everything pumpkin this season but I must admit I have yet to try pumpkin in my oats. This looks so good Natalie. Sounds yum.
Oats never get old or boring for me, because I love swapping them up with new mixes like this. I love that you added bananas for creaminess and the goji berries are an interesting addition for texture. Great recipe!
fall foods are so comforting and this one shouts fall all over it, overnight oats are the best!
I'm in love with this pumpkin overnight oats recipe! Perfect for the fall season.
I'm in desperate need of livening up my overnight oats regimen! Pumpkin is a great idea for Fall. Love the dried fruit and nuts topping.
What a great Fall breakfast. We do try to eat oatmeal several times a week and making it as an overnight breakfast would sure be a time saver. I'll be making this next week.
I love the flavor of these overnight oats! They are calling my name!
I love overnight oats! Such a delicious idea for breakfast, and the pumpkin addition is just what I need on these cold days!
Oh yum! I can't have enough of pumpkin ... This looks so delicious and inviting ? can't wait to try this tomorrow morning ;)
Thanks Sonia. Enjoy! :)
I love overnight oats and haven't made them in quite awhile! These pumpkin oats are the perfect recipe to get back at it - delicious!
I think I'm the only person alive who's not into all the pumpkin craziness! I'll definitely share this recipe with my friend, who loves everything pumpkin and is always making fun breakfasts