Pumpkin Overnight Oats Recipe

I discovered Pumpkin Overnight Oats recipe during one of those chaotic Monday mornings when I needed breakfast but had exactly zero time to make it.

My daughter had misplaced her backpack, the dog had decided that morning was the perfect time to redecorate the living room with throw pillows, and I was already running fifteen minutes late. That’s when I remembered the jar I’d prepped the night before, sitting peacefully in my fridge.

One grab, one spoon, and I had a creamy, spiced breakfast that tasted like fall in a jar. No cooking, no stress, just pure pumpkin perfection.

Since that morning, I’ve been obsessed with perfecting this recipe. I’ve tried different ratios of pumpkin to oats, experimented with sweeteners, and even messed up a batch by adding way too much cinnamon (my kitchen smelled amazing, but the oats were basically inedible).

What you’re getting here is the result of dozens of test batches and plenty of feedback from my family, who’ve happily served as my taste testers. This recipe hits that perfect sweet spot where it’s healthy enough to feel good about eating every day, but indulgent enough that it feels like dessert for breakfast.

Quick Recipe Summary
Prep Time	5 minutes
Cook Time	0 minutes (overnight chill time: 4-8 hours)
Total Time	5 minutes (plus chill time)
Servings	2 servings
Difficulty Level	Easy

Why You’ll Love This Pumpkin Overnight Oats Recipe

This recipe has become my secret weapon for busy mornings, and I think it’ll become yours too. The beauty of overnight oats is that you do all the work the night before, which means your morning self gets to enjoy the fruits of your evening labor without lifting a finger.

The pumpkin adds natural creaminess and moisture that makes these oats taste indulgent without any heavy cream or excessive sweetener. Plus, the warm spices make your kitchen smell like a pumpkin patch in autumn.

Here’s what makes this recipe stand out:

• Zero morning prep required: Just grab your jar from the fridge and go, or eat it straight from the container at your desk
• Naturally creamy without cooking: The oats soften overnight and the pumpkin creates this velvety texture that’s better than any stovetop oatmeal
• Customizable to your taste: Want it sweeter? Add more maple syrup. Prefer it thicker? Use less milk. This recipe bends to your preferences
• Meal prep champion: Make five jars on Sunday night and you’ve got breakfast covered for the entire work week
• Budget-friendly: A can of pumpkin puree costs about two dollars and makes multiple servings, which beats stopping at a coffee shop any day
• Keeps you full for hours: The combination of fiber from the oats, protein from the chia seeds, and healthy fats keeps hunger at bay until lunch
• Tastes like pumpkin pie: All the flavor of your favorite fall dessert, but you can eat it guilt-free at 7 AM

Another favorite morning option is Protein Overnight Oats.

Ingredients

This recipe uses simple, wholesome ingredients that you probably already have in your pantry. I’ve learned that the quality of your pumpkin puree really matters here, so grab the good stuff if you can.

• 1 cup (90g) old-fashioned rolled oats: Not instant oats, which turn to mush, and not steel-cut oats, which stay too chewy
• 1 cup (240ml) milk of choice: I use unsweetened almond milk, but whole milk, oat milk, or even coconut milk work beautifully
• ½ cup (120g) pure pumpkin puree: Make absolutely sure you’re buying pure pumpkin, not pumpkin pie filling (I made that mistake once and ended up with overly sweet oats)
• 2 tablespoons (30ml) pure maple syrup: Adjust to taste; honey works too if you prefer
• 1 tablespoon (12g) chia seeds: These add protein and help thicken the mixture overnight
• 1 teaspoon vanilla extract: The real stuff makes a noticeable difference in flavor
• 1 teaspoon pumpkin pie spice: Or make your own blend with cinnamon, nutmeg, ginger, and cloves
• ½ teaspoon ground cinnamon: Extra cinnamon never hurt anyone
• ¼ teaspoon salt: This might seem small, but it brightens all the other flavors

Optional toppings: Chopped pecans, pepitas (pumpkin seeds), a dollop of Greek yogurt, a drizzle of extra maple syrup, dried cranberries, or a sprinkle of granola for crunch

Kitchen Equipment Needed

You don’t need any fancy equipment for this recipe, which is part of what makes it so accessible. Here’s what I use every time I make these oats.

• 2 mason jars or airtight containers (16 oz/475ml each): I prefer wide-mouth mason jars because they’re easier to eat from and easier to clean
• Measuring cups and spoons: Accuracy matters here for getting the right oats-to-liquid ratio
• Whisk or fork: For mixing the ingredients together smoothly
• Medium mixing bowl: Large enough to combine everything before dividing into jars
• Rubber spatula: Helps you scrape every bit of that precious pumpkin mixture into your jars

Read Also: Peanut Butter Overnight Oats Recipe

Recommended Products for This Recipe

After making this recipe countless times, I’ve discovered a few products that genuinely make the process easier and the results better. These aren’t necessary, but they’ve become staples in my kitchen.

1. Ball Wide Mouth Mason Jars

I’ve tried storing overnight oats in regular food containers, and they just don’t compare to proper mason jars. The wide mouth makes it easy to spoon out every last bit, and the glass doesn’t stain or hold odors. Plus, they look pretty sitting in your fridge, which somehow makes me more excited to eat them in the morning.

Get it on Amazon

2. Bob’s Red Mill Organic Old-Fashioned Rolled Oats

Not all oats are created equal, and I learned this the hard way. Cheap oats can be dusty, inconsistent in size, and don’t have that satisfying chewy texture. Bob’s Red Mill oats are plump, fresh-tasting, and create the perfect consistency every single time. They’re worth the extra dollar or two per bag.

Get it on Amazon

3. Libby’s 100% Pure Pumpkin

This is the gold standard for canned pumpkin. It’s smooth, not watery, and has that deep, sweet pumpkin flavor that makes these oats taste amazing. I always keep at least three cans in my pantry because I go through them so quickly during fall. The 29-ounce can makes about seven batches of this recipe.

Get it on Amazon

4. Organic Chia Seeds

Chia seeds add protein, omega-3s, and help create that perfectly thick, creamy consistency overnight. I buy them in bulk because I use them in smoothies, baked goods, and obviously these oats. Make sure you’re getting organic seeds for the best quality and taste.

Get it on Amazon

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

Making these oats is almost too easy, but I’ll walk you through every detail to ensure your first batch turns out perfectly. The key is getting your ratios right and mixing everything thoroughly.

1. Combine Your Base Ingredients

• Add the rolled oats to your medium mixing bowl first, spreading them out so they’re ready to absorb all the liquid evenly
• Pour in the milk of your choice, making sure it covers the oats completely
• Add the pumpkin puree right on top (don’t worry if it looks clumpy at first, we’ll fix that)
• Drizzle in the maple syrup and vanilla extract

2. Add Your Flavor Boosters

• Sprinkle the chia seeds over the mixture, distributing them as evenly as possible so they don’t clump together
• Add the pumpkin pie spice and ground cinnamon directly into the bowl
• Don’t forget that crucial pinch of salt, which really makes all the other flavors pop
• At this point, your bowl should look like a speckled orange mixture with visible oat flakes throughout

3. Mix Everything Thoroughly

• Use your whisk or fork to combine all ingredients, making sure to break up any clumps of pumpkin puree
• Pay special attention to the bottom of the bowl where dry oats like to hide
• Mix for at least 30 seconds, until you see a smooth, uniform orange color throughout and no dry oats remain
• The mixture should look thick but pourable, kind of like a thin pancake batter

4. Divide Into Your Jars

• Using your rubber spatula, scrape the mixture evenly between your two mason jars or containers
• Fill each jar about three-quarters full to leave room for toppings later
• Tap the jars gently on the counter to remove any air bubbles and help the mixture settle
• Make sure to scrape every last bit from your mixing bowl, don’t waste any of that goodness

5. Seal and Refrigerate

• Secure the lids tightly on your jars to prevent any fridge odors from sneaking in
• Place the jars in your refrigerator, ideally on a middle shelf where the temperature is most consistent
• Let them chill for at least 4 hours, though overnight (8-12 hours) is ideal for the best texture
• The oats will absorb the liquid and soften while the chia seeds work their magic to thicken everything up

6. Serve and Enjoy

• Pull your jar from the fridge when you’re ready to eat (you can enjoy them cold or warmed up)
• Give the oats a good stir because the pumpkin may have settled a bit overnight
• Add your favorite toppings right before eating so they stay crunchy and fresh
• If the consistency is too thick for your liking, stir in a splash of milk to thin it out
• Eat straight from the jar with a spoon, or transfer to a bowl if you’re feeling fancy

For more breakfast inspiration, check out my Overnight Oats Recipe.

Tips for The Best Pumpkin Overnight Oats

After making these oats more times than I can count, I’ve picked up some tricks that make a real difference. These tips will help you avoid the mistakes I made when I was perfecting this recipe.

• Use pure pumpkin puree, not pumpkin pie filling: I cannot stress this enough. Pumpkin pie filling has added sugar and spices that will throw off the entire balance of flavors. Check your can label carefully.
• Don’t skip the chia seeds: They add protein and create that thick, pudding-like consistency. Without them, your oats might be too runny by morning.
• Give it enough time: Four hours is the minimum, but overnight really is better. The oats continue to soften and absorb flavors the longer they sit, up to about 12 hours.
• Adjust the sweetness to your taste: Start with the amount I’ve listed and taste before adding more. You can always stir in extra maple syrup in the morning, but you can’t take it back out.
• Warm them if you prefer hot breakfast: Pop your jar in the microwave for 60-90 seconds (remove the metal lid first). Add a splash of milk after heating since they’ll thicken up even more when warm.
• Store properly: These keep beautifully in the fridge for up to 5 days, so batch prep to your heart’s content. Just keep the toppings separate until you’re ready to eat.
• Layer your toppings thoughtfully: Add crispy elements like nuts or granola right before eating so they don’t get soggy overnight.
• Shake it up before eating: The ingredients can separate a bit as they sit, so give your jar a good shake or stir before digging in.
• Use room temperature pumpkin: If your pumpkin puree is super cold from the fridge, it won’t mix as smoothly. Let it sit out for 10 minutes before mixing.
• Try different milk options: Full-fat coconut milk creates an ultra-creamy, tropical version, while oat milk adds extra fiber and a subtle sweetness.

Serving Suggestions

These Pumpkin Overnight Oats are delicious on their own, but the right accompaniments can turn them into something truly special. Here’s how I like to serve them depending on my mood and who’s eating.

For a classic fall breakfast, I love pairing these with a hot cup of Pumpkin Spice Latte and some crispy bacon on the side.

Topping combinations I rotate through:

• The Classic: Chopped pecans, a drizzle of maple syrup, and a sprinkle of extra cinnamon
• The Fancy Breakfast: A dollop of Greek yogurt, dried cranberries, and pepitas for crunch
• The Dessert-for-Breakfast: Mini chocolate chips, a spoonful of peanut butter, and sliced bananas
• The Autumn Harvest: Diced apples sautéed with cinnamon, walnuts, and a tiny drizzle of honey
• The Protein Boost: A scoop of vanilla protein powder mixed in, topped with almond butter and hemp seeds
• The Tropical Twist: Shredded coconut, diced mango, and macadamia nuts (sounds weird with pumpkin, but trust me)
• The Caramel Apple: Chopped apples, a swirl of caramel sauce, and crushed gingersnap cookies

Side dish pairings:

• Serve alongside Homemade Biscuits with butter and jam for a more filling breakfast spread
• Pair with French Toast when you’re feeding a crowd and want variety
• Add a side of turkey sausage or bacon for protein
• Serve with a fruit salad featuring fall fruits like pears, apples, and persimmons

You might also enjoy: Baked Oatmeal Recipe

Variations of Pumpkin Overnight Oats

One of the best things about this recipe is how adaptable it is to different dietary needs and flavor preferences. I’ve experimented with dozens of variations, and here are the ones worth making again.

Dietary modifications:

• Vegan: Use plant-based milk and swap the honey for maple syrup or agave nectar
• Gluten-free: Use certified gluten-free oats (regular oats are often cross-contaminated with wheat during processing)
• Higher protein: Stir in a scoop of your favorite vanilla or unflavored protein powder, and top with Greek yogurt
• Lower sugar: Reduce or eliminate the maple syrup and use a few drops of liquid stevia instead
• Nut-free: Use oat milk or rice milk instead of almond milk, and top with sunflower seeds instead of nuts
• Dairy-free: This recipe is already dairy-free if you use non-dairy milk

Flavor twists:

• Pumpkin Chocolate Chip: Add 2 tablespoons of mini chocolate chips and a tablespoon of cocoa powder
• Pumpkin Banana: Mash half a ripe banana into the mixture and top with banana slices and walnuts
• Chai-Spiced Pumpkin: Replace the pumpkin pie spice with chai spice blend for a more complex flavor
• Pumpkin Pecan Pie: Double the pecans and add a tablespoon of molasses for a deeper, richer taste
• Apple Pumpkin: Dice a small apple and fold it into the mixture before refrigerating
• Gingerbread Pumpkin: Add an extra half teaspoon of ground ginger and a tablespoon of molasses
• Pumpkin Coconut: Use coconut milk and top with toasted coconut flakes and crushed macadamia nuts
• Espresso Pumpkin: Stir in a shot of cooled espresso or 1 teaspoon instant coffee granules for a morning pick-me-up

Texture modifications:

• Extra thick: Use only ¾ cup milk instead of 1 cup, and increase chia seeds to 2 tablespoons
• Thinner consistency: Add an extra ¼ cup milk
• Chunkier texture: Stir in chopped apples, pears, or dried cranberries before refrigerating
• Creamier: Add 2 tablespoons of Greek yogurt or coconut cream to the mixture

Another favorite: Pumpkin French Toast

Storage and Reheating

Proper storage is key to maintaining the texture and flavor of your overnight oats. I’ve learned a few tricks for keeping them fresh throughout the week.

Refrigerator storage:

• Store your Pumpkin Overnight Oats in airtight containers or sealed mason jars in the refrigerator
• Keep them on a middle shelf where the temperature stays most consistent, not in the door where temps fluctuate
• They’ll stay fresh for up to 5 days, though the texture is best within the first 3 days
• Always keep toppings like nuts, granola, and fresh fruit separate until you’re ready to eat to maintain their crunch
• If you notice any separation, simply give the jar a good stir before eating

Freezer storage (yes, it works!):

• You can freeze these oats for up to 3 months, though I find the texture is slightly different after thawing
• Use freezer-safe containers with at least half an inch of headspace for expansion
• Label each container with the date so you know when you made them
• Thaw overnight in the refrigerator before eating
• After thawing, stir in a tablespoon or two of fresh milk to restore the creamy consistency
• Don’t freeze oats with fresh fruit toppings, as they’ll become mushy when thawed

Reheating instructions:

• For cold oats lovers (like me), eat them straight from the fridge for a refreshing, creamy breakfast
• To warm them up, remove any metal lids from your container first (learned this the hard way)
• Microwave on high for 60-90 seconds, stirring halfway through to ensure even heating
• Add a splash of milk before microwaving to prevent them from drying out
• Stir well after heating as hot spots can develop
• Let them sit for a minute after microwaving, as they’ll continue to thicken slightly
• You can also warm them on the stovetop in a small saucepan over medium-low heat, stirring frequently until heated through

Make-ahead tips:

• Prep 5 jars on Sunday for grab-and-go breakfasts all week
• Double or triple the recipe easily, just use a large mixing bowl
• Keep a variety of toppings in small containers so you can change up the flavors throughout the week
• Set reminders to eat them within 5 days so they don’t go to waste

Nutritional Facts

Here’s the approximate nutritional breakdown per serving (without optional toppings). Keep in mind that these numbers will vary based on the specific brands and types of ingredients you use.

Per serving (1 jar):

• Calories: 285
• Total Fat: 6g
  • Saturated Fat: 0.5g
  • Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 320mg
• Total Carbohydrates: 52g
  • Dietary Fiber: 9g
  • Sugars: 17g (includes natural sugars from pumpkin and added maple syrup)
• Protein: 8g
• Vitamin A: 180% DV
• Vitamin C: 4% DV
• Calcium: 25% DV
• Iron: 15% DV

What makes this nutritionally valuable:

The fiber content keeps you full for hours and supports digestive health. The vitamin A from pumpkin is exceptional for eye health and immune function.

Chia seeds provide omega-3 fatty acids and additional protein. The oats offer sustained energy without the crash you get from sugary breakfast cereals.

This breakfast provides complex carbohydrates that fuel your brain and body steadily throughout the morning. With only natural sugars from the pumpkin and maple syrup, you avoid the refined sugar spike of typical breakfast foods.

Health Benefits of Key Ingredients

Each ingredient in this recipe brings something valuable to the table nutritionally. I’ve learned to appreciate how wholesome this breakfast really is.

Pumpkin puree is a nutritional powerhouse that deserves more attention than it gets. It’s loaded with beta-carotene, which your body converts to vitamin A for healthy skin, vision, and immune function. One serving of this recipe gives you almost twice your daily vitamin A needs. Pumpkin is also rich in potassium, which helps regulate blood pressure and supports heart health. The fiber content aids digestion and helps keep you regular.

Rolled oats are one of the healthiest grains you can eat:

• High in soluble fiber, particularly beta-glucan, which has been shown to lower cholesterol levels
• Provide sustained energy without blood sugar spikes
• Rich in antioxidants called avenanthramides that have anti-inflammatory properties
• Support gut health by feeding beneficial bacteria
• May help with weight management by increasing feelings of fullness
• Contain important minerals like manganese, phosphorus, magnesium, and iron

Chia seeds pack serious nutrition into tiny seeds:

• Excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA)
• High in quality protein with all nine essential amino acids
• Loaded with antioxidants that protect your cells from damage
• Rich in calcium, magnesium, and phosphorus for bone health
• The fiber helps regulate blood sugar and supports digestive health
• May help reduce inflammation throughout the body

Pumpkin pie spice isn’t just for flavor. Cinnamon helps regulate blood sugar and has powerful anti-inflammatory properties. Ginger aids digestion and can help reduce nausea. Nutmeg contains compounds that may boost mood and reduce pain. Cloves are rich in antioxidants and may support liver health.

Maple syrup might be sweet, but it’s a better choice than refined sugar. It contains minerals like manganese and zinc, plus antioxidants that aren’t found in regular sugar. While it’s still sugar and should be consumed in moderation, it offers more nutritional value than white sugar or corn syrup.

For another healthy breakfast option, try Healthy Waffle Recipe.

FAQs About Pumpkin Overnight Oats

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

I don’t recommend it. Instant oats are cut much smaller and pre-cooked, so they become mushy and lose their texture completely when soaked overnight. You’ll end up with something that resembles baby food rather than hearty, satisfying oats. Stick with old-fashioned rolled oats for the best results.

2. My oats are too thick/thin, what did I go wrong?

The oats-to-liquid ratio is the most common issue I see. If yours are too thick, stir in milk a tablespoon at a time until you reach your desired consistency. If they’re too thin, add another 2 tablespoons of oats next time, or increase the chia seeds to help thicken things up. Remember that they’ll continue to thicken as they sit, so slightly thin is better than too thick.

3. Can I make these without chia seeds?

Yes, but they won’t be as thick or protein-rich. You can substitute ground flaxseed in the same amount, which provides similar thickening power and nutritional benefits. You could also just leave them out entirely, but you might want to reduce the milk slightly to compensate.

4. Is it safe to eat pumpkin overnight oats every day?

Absolutely. This is a balanced, nutritious breakfast that provides fiber, vitamins, minerals, and sustained energy. The only reason to limit them would be if you have specific dietary restrictions or food sensitivities. I’ve eaten them five days a week for months without any issues, and my energy levels have never been better.

5. Can I warm these up, or must they be eaten cold?

You can definitely warm them up. Remove any metal lid, add a splash of milk, and microwave for 60-90 seconds, stirring halfway through. I actually prefer mine cold during warmer months and warm during the winter. They’re delicious both ways, so experiment and see what you prefer.

Final Thoughts

This Pumpkin Overnight Oats recipe has genuinely changed my mornings for the better. I’m someone who used to skip breakfast or grab something unhealthy on the way to work, but now I actually look forward to starting my day with these.

The best part is how forgiving this recipe is. You can adjust the sweetness, play with different toppings, and make it work for your dietary needs without sacrificing flavor. My whole family has their own favorite variations now, from my husband’s chocolate chip version to my daughter’s banana-loaded version.

I hope this recipe becomes a staple in your kitchen like it has in mine. Try making a batch tonight and wake up to an effortless breakfast tomorrow. Let me know in the comments what toppings you love or what variations you’ve tried. I’m always looking for new ideas to keep things interesting!

Recommended:

• Pumpkin Chocolate Chip Cookies Recipe
• Pumpkin Cookies Recipe
• Pumpkin Snickerdoodle Cookies Recipe
• Pumpkin Oatmeal Cookies Recipe
• Pumpkin Roll Recipe
• Pumpkin Bar Recipe
• Pumpkin Pie Recipe
• Healthy Pumpkin Pie Recipe
• Old Fashioned Pumpkin Bread Recipe
• Pumpkin Sage Pasta Recipe