Healthy Pumpkin Protein Overnight Oats (Gluten-Free + Easy Vegan Swap)

Sweet, creamy, pumpkin-y!! These pumpkin protein overnight oats are SO flavorful and delicious! They make for a perfect meal prep, protein-packed, vegan breakfast option. Especially on those early fall mornings when you’re starting to crave pumpkin but it’s still a little warm outside!

Pumpkin pie protein overnight oats served in jars topped with whipped cream and pecans, garnished with a cinnamon stick

I must say, I’ve never been crazy about overnight oats until this year. They always just tasted better warm. But then I realized I wasn’t making them quite right, and now I am actually hooked. Who knew cold oatmeal could be so tasty??

These pumpkin pie protein overnight oats are seriously one of the greatest meal prep breakfast options! For fall yes, but REALLY anytime of the year! It’s amazing how CREAMY and FLAVORFUL they are with just a handful of simple ingredients and taking 5 minutes to throw them all into a jar. You will definitely be thanking yourself the next morning.

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 the oats are easier to digest after they’ve been soaked.

Some of my favorite toppings for this pumpkin overnight oatmeal is nut butter for healthy fats and a little whipped cream for sweetness! Of course, they are great alone but this seriously makes it taste like dessert in the morning. You can also add a little greek yogurt if you need any additional protein!

As written, this recipe is gluten-free, but super simple to make vegan by using a plant-based protein and pure maple syrup instead.

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 as many as 5 if you wish! These overnight oats will stay fresh in the fridge for 4-5 days.

Overhead view of creamy pumpkin pie protein overnight oats served in jars topped with whipped cream and pecans, garnished with a cinnamon stick

WHY YOU’LL LOVE THESE PUMPKIN PROTEIN OVERNIGHT OATS

  • Sweet, creamy, pumpkin oats with the perfect amount of spice!! The best fall flavors!
  • 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. A perfect breakfast option with over 30 grams of protein!
  • Gluten-free and easy to make dairy free or vegan if you need to!

INGREDIENTS FOR PUMPKIN PROTEIN OVERNIGHT OATS

  • Pumpkin puree – 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! You could even use homemade pumpkin puree if you’re really on top of things!
  • 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! If you are using steel cut oats, reduce the amount by half.
  • Protein powder – I used PEScience Gourmet Vanilla. You could also use Snickerdoodle or the limited-edition Pumpkin Pie spice! I truly think PEScience is the best protein powder for all types of no-bake recipes and baking but feel free to use your favorite brand! For all PEScience products, you can use my affiliate code Laurenfitfoodie to save 10% on your purchase. You can also sub for a vegan vanilla protein powder or plant-based protein powder if needed.
  • Sugar-free pancake syrup – or any other type of sweetener you prefer! You can sub pure maple syrup for vegan.
  • Chia seeds – helps make the oats thick
  • Vanilla extract 
  • Liquid stevia – adjust base on your preference of sweetness. I do think the liquid stevia blends better in this recipe but granular sweetener also works!
  • Cinnamon – this helps give it the pumpkin pie flavor but if you are using a pumpkin spice protein flavor you can adjust accordingly to your liking!
Pumpkin pie protein overnight oats served in jars topped with whipped cream and pecans, garnished with a cinnamon stick

HOW TO MAKE PUMPKIN PROTEIN OVERNIGHT OATS

  1. To a mason jar, meal prep airtight container or bowl, add all the ingredients and mix very well until combined. 
  2. 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. 
  3. Prep multiple jars at a time as desired. Overnight oats stay fresh in the fridge for 4-5 days.

ARE PUMPKIN PROTEIN OVERNIGHT OATS HEALTHY?

Most definitely, yes! I could write a whole blog post including all the different ways overnight oats (especially protein overnight oats) are healthy, but this post is more to give an overview. (If you want to read more on the health benefits of overnight oats, I recommend reading Amazing Benefits of Overnight Oats, According to Science.

But for an overview, oats are packed with fiber, making them great for digestion, heart health and cholesterol. As mentioned above, overnight oats are even greater for digestion and those with gluten sensitives. This is because the soaking breaks down the starches that allow you to digest the oats easier.

Add all the additional health benefits of pumpkin (fiber, vitamins, minerals and antioxidants) and you have one of the best healthy breakfast options around! And bonus that it’s one of my favorite easy recipes just in time for pumpkin season!

Overhead view of creamy pumpkin pie protein overnight oats served in jars topped with whipped cream and pecans, garnished on a plate with a cinnamon and more pecans

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 Pumpkin Protein Overnight Oats 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!

Sweet and creamy pumpkin pie protein overnight oats served in jars, topped with whipped cream and pecans, garnished with a cinnamon stick

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 they are better for the environment and. Also glass is 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.
  • Microwave friendly – if you plan to microwave your oats that is!
pumpkin pie protein overnight oats served in jars topped with whipped cream and pecans, garnished with a cinnamon stick

FREQUENTLY ASKED QUESTIONS

Can I use quick or old fashioned oats or steel cut 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! If you are using steel cut oats, reduce the amount by half.

Can I make these overnight oats GF?

These oats are naturally gluten-free as written. Just make sure you use gluten free certified oats!

Can I make vegan?

Use a plant-based protein powder and sub pure maple syrup!

How long do they stay fresh in the fridge?

These overnight oats will stay fresh in the fridge for 4-5 days.

Can you use any type of milk for overnight oats?

I have found all milk variations to work great for overnight oats. Almond milk, coconut milk, oat milk, dairy milk, hemp milk, use whichever milk you desire!

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.

WANT TO MAKE THIS RECIPE?

If you try these Pumpkin Protein Overnight Oats and love them, please rate this recipe!

You can also tag me on Instagram, @LaurenFitFoodie. It makes my day seeing your yummy recreations!

Yield: 1 serving

Healthy Pumpkin Protein Overnight Oats

Healthy Pumpkin Protein Overnight Oats

Sweet, creamy, pumpkin-y!! These pumpkin protein overnight oats are SO flavorful and delicious! They make for a perfect meal prep, protein-packed, vegan breakfast option, especially on those early fall mornings when you’re starting to crave pumpkin but it's still a little warm outside.

Prep Time 10 minutes
Additional Time 2 hours
Total Time 2 hours 10 minutes

Ingredients

  • 1/4 cup canned pumpkin puree
  • 1/2 cup unsweetened almond milk (120g) - any milk works!
  • 1/2 cup old fashioned oats (40g)
  • 2/3 scoop vanilla protein powder (20g) - I used PEScience
  • 2 Tbsp sugar-free pancake syrup (30g) - for vegan, use pure maple syrup
  • 1 tsp chia seeds
  • 1 tsp vanilla extract
  • 1/2 tsp liquid stevia
  • 1/2 tsp cinnamon

Instructions

    1. To a mason jar, meal prep container or bowl, add all the ingredients and mix very well until combined. 
    2. 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. 
    3. Prep multiple jars at a time as desired. Overnight oats stay fresh in the fridge for 4-5 days.

Notes

MFP Entry: LFF Pumpkin Pie Overnight Oats

To make gluten-free: recipe is gluten-free as written.

To make vegan or dairy-free: use a plant-based protein powder and sub for pure maple syrup.

Nutrition Information:

Yield:

1

Serving Size:

1 serving

Amount Per Serving: Calories: 346Total Fat: 7.5gSaturated Fat: 0.6gCarbohydrates: 38.9gFiber: 7gSugar: 5gProtein: 30.7g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram and tag me @LaurenFitFoodie! 

6 Comments

  1. Hi Lauren! If using the Pescience Pumpkin Pie protein powder would any of the other ingredients need to be adjusted or do I keep everything else the same?

    • Hi Angie! Oh that is going to taste fabulous!! If it were me, I would just keep everything the same! Since I didn’t use any pumpkin pie spice for this recipe, just cinnamon, I think it would still be perfectly spiced. You can always add 1/4 tsp cinnamon at first and then see what it tastes like before you put it in the fridge if you want to add more!

      Can’t wait for you to try!!

  2. Hi! I noticed in the notes that it mentioned that there is yogurt in it, but has no yogurt in the recipe…is the recipe just missing the yogurt?

    • No yogurt! The strawberry overnight oats do so I think I may have gotten confused for a second there 😉 thanks for the catch friend!

  3. This is a good one! I substituted 2T of the almond milk with 2 sugar-free pumpkin pie spice coffee creamer. 😋 Thanks for another easy breakfast recipe, Lauren!

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