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There’s nothing more amazing than waking up to breakfast that’s already made and ready to go! These Pumpkin Pie Overnight Oats are creamy, flavorful, and made with nourishing ingredients like pumpkin puree, oats, yogurt, chia seeds, and pure maple syrup. They’re easy to prep the night before and ready to grab straight from the fridge. It’s an easy, wholesome, and satisfying breakfast that (if I dare say!) tastes like dessert.
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Nutritional benefits of this recipe
- Oats are a prebiotic fiber, which helps feed the beneficial bacteria in our gut. They also have vitamins and minerals such as zinc, magnesium, and B6. I like using sprouted oats because they are higher in protein, lower in starch, and easier to digest.
- Maple Syrup – A natural sweetener that’s lower on the glycemic index than refined sugar and packed with minerals like manganese, zinc, and potassium, along with antioxidants.
- Pumpkin is rich in polyphenols and antioxidants. It’s great for our digestive health, blood sugar, cholesterol, eyesight, and more.
- Yogurt is rich in protein, b-vitamins, calcium, phosphorus, zinc, and more. It’s filling and a great way to add protein to your diet. Be sure to always opt for grass-fed dairy products!
- Grass-Fed Milk – A great source of protein, calcium, and healthy fats. Grass-fed also contains more omega-3s and vitamin K2 compared to conventional milk.
- Pumpkin pie spice has many nutrients from the cinnamon, nutmeg, cloves, etc. It helps keep blood sugar balanced, is rich in antioxidants, and not to mention delicious!
Ingredients for Pumpkin Pie Overnight Oats
Rolled oats – I specifically used sprouted rolled oats. Keep in mind that if you are using regular rolled oats, then you’ll want to increase the milk by 1/4-1/3 cup because they absorb more liquid than sprouted oats.
Pumpkin puree – this is 100% pumpkin, not pumpkin pie filling.
Yogurt – I used Nancy’s grass-fed whole milk yogurt, but any yogurt will work, including Greek yogurt.
Grass-fed milk – I love using whole, grass-fed milk because it’s rich in protein, healthy fats, healthy carbs, calcium, vitamin D3, and more. Any other milk should work though.
Pure maple syrup – I love using maple syrup as a natural sweetener (it’s from the sap of maple trees!), especially because it’s super rich in antioxidants and b-vitamins. And it’s also DELISH. But if you don’t have it on hand, coconut sugar or honey should work too (although keep in mind honey has a strong flavor that’s more floral and bright in taste).
Pumpkin pie spice
Vanilla extract
How to make Pumpkin Pie Overnight Oats
- In a medium bowl, mix together the rolled oats, chia seeds, and pumpkin pie spice. Add the yogurt, pumpkin puree, milk, maple syrup, and vanilla extract and mix again until combined.
- If using sprouted oats, opt for 3/4 cup like in the recipe. But if using regular rolled oats, then you may want to use 1 cup of milk because regular oats seem to absorb more liquid than sprouted.
- Cover and refrigerate overnight or at least 6 hours to allow the oats to absorb all the liquid.
- Stir together again in the morning, then serve and enjoy!
Other recipes you’ll love
Gluten-Free Pumpkin Pancakes (with oat flour)
I hope you love these Pumpkin Pie Overnight Oats! Please be sure to leave a comment and a rating if you give this recipe a try. I would love to hear from you!
PrintPumpkin Pie Overnight Oats
These Pumpkin Pie Overnight Oats bring all the cozy flavors of pumpkin pie into a creamy, ready-to-eat breakfast. Made with oats, pumpkin puree, yogurt, maple syrup, and warm spices, they’re a naturally sweet, nutrient-dense way to start the day. Perfect for busy mornings or fall meal prep.
- Prep Time: 8 minutes
- Total Time: 8 minutes
- Yield: 2–3 servings 1x
- Category: breakfast
Ingredients
1 cup sprouted rolled oats (105g) – see note for regular rolled oats
1 Tbsp chia seeds (11g)
1 tsp pumpkin pie spice (2g)
1/3 cup plain grass-fed yogurt (88g)
1/3 cup pumpkin puree (88g)
3/4 cup grass-fed milk (6 oz)
2 Tbsp pure maple syrup (45g)
1/2 tsp vanilla extract extract
Instructions
- In a medium bowl, mix together the rolled oats, chia seeds, and pumpkin pie spice. Add the yogurt, pumpkin puree, milk, maple syrup, and vanilla extract and mix again until combined.
- If using sprouted oats, opt for 3/4 cup of milk. But if using regular rolled oats, then you may want to use 1 cup of milk because regular oats seem to absorb more liquid than sprouted.
- Cover and refrigerate overnight or at least 6 hours to allow the oats to absorb all the liquid.
- Stir together again in the morning, then serve and enjoy!
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