This post may contain affiliate links. Please read my disclosure policy.
About This Recipe
These grab-and-go pumpkin protein overnight oats are seriously one of the greatest meal prep options. They only take 5 minutes to prep, plus they come together with a handful of simple ingredients you can keep on hand at all times!
Just like our Strawberry Protein Overnight Oats recipe, these pumpkin pie overnight oats are great for those who tend to bloat or have gluten intolerances because oats are easier to digest after they’ve been soaked.
Still hesitant? Just give one a go! This recipe is written for one serving, so it’s a great way to try them without making extra and not liking them. And if you find you really like them (I think you will), you can prepare more next time.
Also, while you have pumpkin on hand be sure to try one of my other 15+ Healthy Pumpkin Recipes like my Pumpkin Chocolate Chip Protein French Toast Bake or my Healthy Pumpkin Coffee Cake!
Why You’ll Love These Pumpkin Protein Overnight Oats
- Sweet, creamy, pumpkin oats with the perfect amount of spice!!
- Prep in less than 10 minutes.
- Perfect grab and go breakfast for the next day!
- Recipe written for one serving, so up to you how many you want to prep!
- Protein packed and amazingly macro-balanced.
- Made with simple ingredients you can keep on hand at all times.
- Gluten-free and easy to make vegan if you need to.
- Pure pumpkin – Not pumpkin pie filling! I always use Libby brand! I think it gives the best color and taste to any pumpkin recipe but any brand will work!
- Milk – I used unsweetened almond milk but you can use whatever you like! Oat milk, cashew milk, fat-free milk, etc.
- Oats – I used old fashioned oats for this recipe. Quick oats will also work but the quick oats will blend more, making it more creamy but a lot of the texture will be lost that way. The old fashioned will be more hearty and thick. The old fashioned also hold up longer in the fridge, but really it’s down to preference in texture!
- Protein powder – I love these oats with PEScience’s seasonal pumpkin spice for the most pumpkin spice flavor! But if I don’t have any on hand, vanilla and snickerdoodle protein powder also work great in this!
- Pancake syrup – I used sugar-free pancake syrup here but pure maple syrup also works.
- Chia seeds – helps make the oats thick and adds fiber!
- Cinnamon – this helps give it the pumpkin pie flavor, especially if you are using a vanilla protein powder, you will need it!
- Naturally gluten-free. Just ensure your oats are certified gluten-free.
- To make vegan: use a plant-based protein powder and sub pure maple syrup!
- Add yogurt: for a boost of creaminess and protein. Start with 1/4 cup then taste once everything i combined and add more if desired.
- Add nuts: adding chopped pecans or walnuts on top give these creamy overnight oats more dimension! The creamy + crunch is delicious, or you could opt for some nut butter on top if you prefer!
How To Make
- To a mason jar, meal prep container or bowl, add all the ingredients and mix very well until combined. Taste and add anything extra to your preference (It will pretty much taste the same now as it does when its ready to eat, will just be thicker and creamier after its had time to sit).
- Cover with a lid or saran wrap and place in the fridge for a minimum of 2 hours. For best, creamiest results, let sit for at least 8 hours.
- Prep multiple jars at a time as desired. Overnight oats stay fresh in the fridge for 4-5 days.
Store overnight oats in an air tight container in the fridge. They will stay fresh for 4-5 days.
Best Containers For Overnight Oats
As far as containers for overnight oats go, I always try to make sure the containers have these key components:
- Wide opening: so you can more easily get to the oats without having to dig or make a mess with your spoon.
- Leak-proof lid: overnight oats are liquidly, so you’re gonna want a container that prevents leakage, especially if taking your oats on the go.
- Glass container: I always opt for glass over plastic because it’s non-toxic, so it’s free from potentially harmful chemicals and generally not associated with a negative impact to your health like plastic containers are.
- Freezer friendly: in case you want to freeze your oats.
My Favorite Overnight Oats Containers
- Glass Regular Mouth Mason Jars, 16 oz Clear Glass Jars with Silver Metal Lids
- Wide Mouth Glass Jars with Lid & Seal Bands, 16 oz – 6-Pack Quilted
- Ello 3 Cup Glass Meal Prep Bowl Food Storage Container
- Williams Sonoma Breakfast Overnight Oats Jar with Lid
Health Benefits of Overnight Oats
Oats are packed with fiber, making them great for digestion, heart health and cholesterol.
As mentioned above, overnight oats are even greater for digestion, especially for those with gluten sensitives. This is because soaking breaks down the starches that allow you to digest the oats easier.
If you want to read more on the health benefits of overnight oats, I recommend reading Amazing Benefits of Overnight Oats, According to Science.
Can I use quick or rolled (old fashioned) oats?
Either works and will yield different textures. The quick oats will blend more, making it more creamy but a lot of the texture will be lost that way. The old fashioned will be more hearty and thick. The old fashioned also hold up longer in the fridge, but really it’s down to preference in texture!
Are overnight oats good for insulin resistance?
Overnight oats have the potential to spike blood sugar depending on how you prepare it. If you add in a lot of sugars and/or don’t eat the oats with an adequate source of fats and proteins, then blood sugar levels will spike higher.
This recipe has added protein from the protein powder and added fat from the chia seeds, both which help slow the rise and fall of blood sugar levels. Which makes this overnight recipe perfect for anyone with diabetes, insulin resistance or PCOS.
Are overnight oats good for weight loss?
Overnight oats are an awesome breakfast whether you are actively trying to lose weight, maintain your weight, or even gain weight. As we already know, weight loss comes down to total calories (calories in versus calories out).
If we are looking for fat loss (rather than just weight loss, where weight can come from fat or muscle), than these protein overnight oats are an even better option because they are high protein and macro-balanced. Meaning they have a great ratio of carbs, fats, and proteins needed to help you reach your fat loss goals.
Can you heat up overnight oats?
I think they taste best chilled, but you definitely can heat them up! And this way you are still getting all the benefits (including better digestion) from soaking the oats. Just microwave in 30 second increments, stirring in between, until heated to desired temperature. If the oats are starting to get thick you can add more water or milk as needed to reach your preferred consistency.
Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!
Healthy Pumpkin Protein Overnight Oats
Ingredients
- 1/2 cup unsweetened almond milk (120g) any milk works!
- 1/2 cup rolled oats (40g)*
- 1/4 cup pumpkin puree (60g)
- 1/4 cup vanilla, pumpkin, or cinnamon flavored protein powder (30g)**
- 1-2 Tbsp sugar free maple syrup
- 1 tsp chia seeds
- 1 tsp cinnamon
- optional: 1/2 tsp vanilla extract; 1/2 liquid stevia (or sweetener of choice to taste); any chopped nuts
Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes. Scroll for macros and MyFitnessPal code.
Instructions
- To a mason jar, meal prep container or bowl, add all the ingredients and mix very well until combined. Taste and add anything extra to your preference (It will pretty much taste the same now as it does when its ready to eat, will just be thicker and creamier after its had time to sit).
- Cover with a lid or saran wrap and place in the fridge for a minimum of 2 hours. For best, creamiest results, let sit for at least 8 hours.
- Prep multiple jars at a time as desired. Overnight oats stay fresh in the fridge for 4-5 days.
Video
Notes
Nutrition Information
Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.
