Pumpkin Overnight Oats Recipe

This pumpkin overnight oats recipe comes together with ten ingredients plus a pecan topping, five minutes of mixing, and one jar in the fridge overnight.

Canned pumpkin puree and chia seeds are what give it a thick, spoonable texture by morning instead of a runny bowl of soggy oats.

Rolled oats soak in milk and yogurt while pumpkin pie spice and maple syrup do the flavoring, so there’s no stovetop and no morning cooking involved at all.

Quick Recipe Summary
Prep Time	5 minutes
Chill Time	8 hours
Total Time	8 hours 5 minutes
Servings	2 servings
Difficulty Level	Easy

For another cold-prep breakfast in this style, see Overnight Oats for the base method this recipe builds on.

Jump to Recipe

Why You’ll Love This Pumpkin Overnight Oats Recipe

This recipe skips the stove entirely and turns pantry staples into a filling breakfast overnight. It also holds up well in the fridge for days, which makes it easy to prep once and eat all week.

• No cooking required, just stir and refrigerate
• Ready to eat the moment you open the fridge in the morning
• Naturally sweetened with maple syrup instead of refined sugar
• Easily doubled or tripled for meal prep
• Naturally gluten-free when made with certified gluten-free oats
• Can be made dairy-free with plant-based milk and yogurt
• Portable in a jar for busy mornings or desk breakfasts
• Loaded with fiber thanks to the oats, chia seeds, and pumpkin puree

You might also enjoy: Best Overnight Oats Recipes

Ingredients

Everything here goes into one bowl or jar, no separate pots or pans required. Measurements are given in both cups and grams so you can use whichever system you’re comfortable with.

• Old-fashioned rolled oats – 1 cup (90g). Rolled oats hold their shape better than quick oats after soaking, so the finished texture stays chewy instead of turning to paste.
• Milk of choice – 1 cup (240ml), dairy, oat, or almond milk all work. Whole milk gives the creamiest result, while oat milk adds a slightly sweeter, thicker base on its own.
• Canned pumpkin puree – 1/2 cup (120g). Use canned pumpkin puree, not pumpkin pie filling, since the filling already contains added sugar and spices that will throw off the balance of this recipe.
• Plain Greek yogurt – 1/2 cup (120g) of Greek yogurt for thickness and protein. Regular plain yogurt can be used instead, though the finished texture will be a little looser.
• Maple syrup – 2 tablespoons (30ml) of pure maple syrup. This amount keeps the sweetness mild, so add more at serving time if you prefer it sweeter.
• Chia seeds – 1 tablespoon (10g). Chia seeds swell as they soak and thicken the whole jar, and they’re what keeps the oats from separating into layers overnight.
• Pumpkin pie spice – 1 1/2 teaspoons of pumpkin pie spice, a pre-mixed blend of cinnamon, nutmeg, ginger, and clove.
• Ground cinnamon – 1/2 teaspoon, added on top of the pumpkin pie spice for a stronger cinnamon note.
• Vanilla extract – 1/2 teaspoon of pure vanilla extract, which rounds out the spice flavor instead of letting it taste one-note.
• Fine sea salt – 1 pinch, to balance the sweetness and bring out the pumpkin flavor.
• Toasted chopped pecans – 2 tablespoons, for topping. Toasted pecans add crunch against the soft oats and are best added right before eating rather than mixed in overnight.

I’ve found that full-fat Greek yogurt gives a noticeably creamier texture than the fat-free version, which can turn slightly grainy after two days in the fridge.

Read Also: Protein Overnight Oats Recipe

Kitchen Equipment Needed

You only need a few basic tools for this recipe, and most kitchens already have them on hand.

• Mixing bowl – for combining the wet and dry ingredients. A medium mixing bowl works well.
• Mason jars or airtight containers – for storing and chilling. 8-ounce mason jars are the right size for single servings.
• Measuring cups and spoons – a full measuring cup and spoon set keeps ratios consistent.
• Whisk or fork – for breaking up the pumpkin puree so it blends smoothly. A small silicone whisk fits into narrow jars easily.
• Rubber spatula – for scraping every bit of pumpkin puree out of the can

A related recipe is Steel Cut Overnight Oats Recipe, which uses a heartier oat for anyone who wants more chew.

Recommended Products for This Recipe

These are products I’ve personally found useful for getting the best texture and flavor out of this recipe, based on making it repeatedly over several batches.

1. Weck Glass Jars with Lids

Plastic containers can hold onto pumpkin spice smells after repeated washes, which starts to bleed into other foods stored in them later. Glass jars with a proper seal avoid that problem entirely and let you see exactly how thick the oats have gotten before you open the lid.

Get it on Amazon

2. Libby’s 100% Pure Pumpkin

Some pumpkin purees on shelf are watery and separate in the can, which waters down the final texture of the oats. A denser, well-drained puree keeps the mixture thick without needing extra chia seeds to compensate.

Get it on Amazon

3. McCormick Pumpkin Pie Spice

Mixing individual spices in the right ratio takes more measuring than most mornings allow for. A pre-blended pumpkin pie spice keeps the cinnamon-to-nutmeg-to-clove balance consistent every single time.

Get it on Amazon

4. Fairlife Core Power Protein Milk

Swapping in a protein-fortified milk instead of a plain one raises the total protein per jar without changing the flavor or needing a separate scoop of powder. It also blends in smoothly since it’s still a liquid milk rather than a thickener.

Get it on Amazon

For a lighter option, try: Peanut Butter Overnight Oats Recipe

Step-by-Step Instructions: How to Make Pumpkin Overnight Oats

Follow these steps and you’ll have a ready-to-eat jar of pumpkin overnight oats waiting in the fridge by morning.

1. Whisk the Wet Ingredients

• In a medium mixing bowl, add the milk, pumpkin puree, Greek yogurt, maple syrup, and vanilla extract.
• Whisk or stir with a fork until the pumpkin puree is fully broken up and no streaks remain.
• Scrape down the sides of the bowl with a spatula to make sure no pumpkin puree is stuck to the edges.

2. Add the Dry Ingredients

• Add the rolled oats, chia seeds, pumpkin pie spice, ground cinnamon, and salt directly into the same bowl.
• Stir everything together until the oats and chia seeds are evenly distributed through the wet mixture.
• Check the bottom of the bowl for any dry pockets of spice and stir again if needed.

I ruined my first few batches by pouring the wet mixture over dry oats already sitting in the jar, which left a layer of unmixed spice stuck to the bottom. Mixing everything in a bowl first and pouring the finished mixture into the jar solves that completely.

3. Divide Into Jars

• Pour the mixture evenly between two 8-ounce jars or containers.
• Leave about half an inch of space at the top of each jar since the oats will expand slightly as they absorb liquid.
• Wipe any drips from the rim before sealing so the lid closes cleanly.

4. Refrigerate Overnight

• Seal each jar with a tight-fitting lid.
• Place the jars in the refrigerator for at least 8 hours, or overnight.
• Avoid opening the lid during this time so the oats chill and thicken evenly.

5. Top and Serve

• Remove the jars from the fridge in the morning and stir once to redistribute any settled spice.
• Sprinkle the toasted chopped pecans over the top just before eating.
• Add an extra drizzle of maple syrup on top if you prefer a sweeter finish.

You’ll find more inspiration in Gingerbread Overnight Oats Recipe, which uses the same soaking method with a different spice blend.

Tips for The Best Pumpkin Overnight Oats

A few small adjustments make a noticeable difference in texture and flavor once the oats have chilled.

• Use old-fashioned rolled oats, not instant oats, since instant oats turn mushy after soaking overnight and lose the chewy bite that makes this recipe satisfying.
• Whisk the pumpkin puree into the milk before adding the oats so it distributes evenly instead of clumping at the bottom of the jar.
• Taste the mixture before refrigerating and adjust the maple syrup, since pumpkin puree brands vary slightly in natural sweetness.
• Let the jars sit at room temperature for 5 to 10 minutes before eating if you prefer them less cold straight out of the fridge.
• Stir the finished oats once before eating, since the chia seeds and pumpkin puree can settle toward the bottom overnight.
• Double the recipe on a Sunday and store individual jars for grab-and-go breakfasts through the week.
• Use a kitchen scale instead of measuring cups if you want the most consistent texture batch after batch, especially for the pumpkin puree.
• Label each jar with the date it was made if you’re prepping several days’ worth at once, so nothing sits in the fridge longer than intended.

I keep a small jar of pumpkin pie spice next to my mason jars specifically for this recipe, since I go through it faster making this than almost anything else in the fridge.

Read Also: Cranberry Orange Overnight Oats Recipe

What to Serve with Pumpkin Overnight Oats

Pumpkin overnight oats are filling enough on their own, but a few sides round out the meal without adding much effort.

• A mug of hot Mulled Apple Cider on cooler mornings
• A spoonful of Cinnamon Applesauce stirred in or served on the side
• A cold Breakfast Smoothie for extra fruit and fiber
• A few slices of fresh apple or pear for added crunch
• A soft-boiled or hard-boiled egg for extra protein alongside the oats
• Black coffee or chai tea to balance out the sweetness of the oats

You might also enjoy: Baked Oatmeal Recipe

Variations of Pumpkin Overnight Oats

The base recipe is easy to adjust depending on what you have on hand or what flavor you’re after.

• Extra protein: Stir in a scoop of vanilla or unflavored protein powder along with the dry ingredients, adding a splash of extra milk if the mixture gets too thick.
• Nut butter swirl: Add a tablespoon of almond butter or peanut butter to the wet mixture for a richer flavor and a bit more staying power through the morning.
• Apple pumpkin oats: Fold in half a diced apple before chilling for added texture, or add it fresh on top right before serving if you prefer more crunch.
• Chocolate chip pumpkin oats: Stir in a tablespoon of mini chocolate chips right before sealing the jar, since adding them earlier can cause streaking.
• Baked version: Pour the mixture into a small baking dish and bake at 350°F (175°C) for about 30 minutes instead of chilling it raw, which turns it into a warm, spoonable baked oatmeal.
• Vegan version: Use full-fat coconut yogurt and a plant-based milk in place of the dairy versions. The maple syrup measurement stays the same either way.
• Higher-fiber version: Add an extra tablespoon of chia seeds or a tablespoon of ground flaxseed for a thicker texture and more fiber per serving.
• Spiced latte version: Stir in a teaspoon of instant espresso powder along with the pumpkin pie spice for a coffee-forward twist on the same base recipe.

Swapping half the maple syrup for brown sugar in one test batch added a deeper caramel note without changing the overall liquid amount.

Another option worth trying is Pumpkin Spice Latte Recipe if you want that same spice flavor in a drink instead of a breakfast bowl.

Storage and Reheating

Pumpkin overnight oats are meant to be made ahead, so storage is part of the process rather than an afterthought.

• Store sealed jars in the refrigerator for up to 4 days.
• Keep the topping separate until just before eating so the pecans stay crunchy instead of softening in the liquid.
• Eat the oats cold straight from the fridge, or let them sit at room temperature for 5 to 10 minutes to take the chill off.
• To warm them, microwave uncovered for 30 to 45 seconds, stirring halfway through.
• Add a splash of milk after reheating if the oats have thickened more than you’d like.
• Do not freeze this recipe, since the yogurt and pumpkin puree separate and turn watery once thawed.

Rolled oats hold their texture better than quick oats after four days in the fridge, since they absorb liquid more slowly and don’t turn to paste as quickly.

Read Also: Pumpkin Bar Recipe

Nutritional Facts

Nutrition Per Serving
Calories	320 kcal
Carbohydrates	48g
Protein	14g
Fat	9g
Fiber	8g
Sugar	16g
Sodium	140mg
Vitamin A	90% DV
Calcium	18% DV
Iron	12% DV

Values are estimates and will vary depending on the specific brands of milk, yogurt, and pumpkin puree used.

A similar approach works in Pumpkin Roll Recipe, another way to use up an open can of pumpkin puree.

Health Benefits of Key Ingredients

Beyond the flavor, several of the ingredients in this recipe bring real nutritional value to the table.

• Rolled oats: A good source of soluble fiber, which helps slow digestion and supports steady blood sugar levels throughout the morning.
• Pumpkin puree: Very high in vitamin A, which supports eye health and immune function, while also being naturally low in calories for how much volume it adds.
• Chia seeds: Provide omega-3 fatty acids along with additional fiber for satiety, helping this breakfast keep you full longer than plain oats alone.
• Greek yogurt: Contributes protein and probiotics that support gut health, and is part of why this version feels more like a full meal than a snack.
• Maple syrup: A natural sweetener that contains trace minerals like manganese and zinc, though it should still be used in moderation like any added sugar.
• Cinnamon and pumpkin pie spice: Contain antioxidants and have been studied for a mild effect on blood sugar regulation, on top of the flavor they bring.
• Pecans: Offer heart-healthy unsaturated fats along with a dose of magnesium, and their crunch is a helpful contrast against the soft, soaked oats.
• Milk of choice: Contributes calcium and vitamin D when using dairy milk, or can be swapped for a fortified plant-based milk to keep those nutrients in a dairy-free version.

For a lighter option, try: Old Fashioned Pumpkin Bread Recipe

FAQs About Pumpkin Overnight Oats

1. Can I use quick oats instead of rolled oats?

Quick oats will work, but they absorb liquid faster and can turn mushy after a full night in the fridge.

If you use quick oats, reduce the chilling time to around 4 hours instead of 8 for a firmer texture.

2. Do I have to use Greek yogurt?

Greek yogurt adds thickness and protein, but it can be left out and replaced with an equal amount of extra milk.

The texture will be slightly looser without it, so you may want to add an extra half tablespoon of chia seeds to compensate.

3. Can I eat pumpkin overnight oats warm?

Yes, this recipe can be eaten warm by microwaving it for 30 to 45 seconds and stirring well.

Some people prefer it cold straight from the fridge since the texture stays thicker that way.

4. Why are my overnight oats too thick or too thin?

Thickness depends mainly on the ratio of liquid to oats and how long the chia seeds have had to absorb moisture.

If the jar turns out too thick, stir in a splash of milk, and if it’s too thin, add a small spoonful of chia seeds and let it sit for another hour.

5. How long do pumpkin overnight oats last in the fridge?

This recipe stays fresh for up to 4 days when stored in a sealed container in the refrigerator.

The texture stays best in the first 2 to 3 days, and it thickens slightly more the longer it sits.

6. Is this recipe good for meal prep?

Yes, this recipe is well suited to meal prep since it can be made in a large batch and divided into individual jars.

Preparing several jars at once on a weekend makes weekday mornings faster without sacrificing freshness.

7. Can I make this recipe without chia seeds?

Yes, the chia seeds can be left out, though the finished texture will be noticeably looser without them.

Ground flaxseed works as a substitute in the same amount if you want a similar thickening effect.

8. Is pumpkin overnight oats good for weight loss?

This recipe is high in fiber and protein, both of which tend to support feelings of fullness for longer than a low-fiber breakfast.

That said, no single recipe determines weight loss on its own, so it’s best thought of as one filling, balanced option within an overall eating pattern.

For another spiced fall favorite, see Pumpkin French Toast Recipe.

Final Thoughts

Pumpkin overnight oats make a filling, spiced breakfast without needing a single dish washed in the morning.

A jar mixed the night before is ready the second you open the fridge, which is hard to beat on a busy weekday.

Give this recipe a try this week and let me know in the comments how you topped yours.

Recommended:

• Pumpkin Pie Recipe
• Pumpkin Cheesecake Recipe
• Pumpkin Cookies Recipe
• Pumpkin Chocolate Chip Cookies Recipe
• Pumpkin Oatmeal Cookies Recipe
• Pumpkin Snickerdoodle Cookies Recipe
• Fall Muffin Recipes
• Apple Crisp Recipe
• Vegan Fall Recipes