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About This Recipe
These high protein pumpkin overnight oats are seriously one of the greatest ways to start the day! They taste like pumpkin pie, but creamier and yummier, and are packed with fiber and protein to fuel your day!
They only take 5 minutes to prep, plus they come together with a handful of simple ingredients you probably have on hand!
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, you can prepare more next time!
While you have pumpkin on hand be sure to check out 15+ healthy pumpkin recipes (two favorites being this pumpkin chocolate chip protein french toast bake and 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!
- Protein packed and amazingly macro-balanced.
- Made with simple ingredients you probably are already have
- Gluten-free and easy to make vegan if you need to.
- Pumpkin – make sure it’s pumpkin puree (not pumpkin pie filling).
- Milk – I used unsweetened almond milk but any milk will work! Dairy milk or any other non-dairy milk (oat milk, cashew milk, etc.)
- Oats – I used old fashioned oats. You could also use quick oats knowing they’ll be more creamy (but have less texture) than if using old fashioned (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. It’s so good in these and one of my favorite ways to use that flavor! But since we’re adding other ingredients to create the pumpkin spice magic, any vanilla, cinnamon or snickerdoodle flavor of the sort with work!
- Maple syrup – the perfect sweetener that makes these overnight oats taste like pumpkin pie! You could sub for honey or agave or use sugar free pancake syrup for lower sugar and calories.
- 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! (you could also throw in some ground nutmeg or pumpkin pie spice)
- Naturally gluten-free. Just ensure your oats are certified gluten-free. To make vegan, use a plant-based protein powder.
- Add yogurt! (or cottage cheese) for a boost of creaminess and protein. Start with 1/4 cup then taste once everything is combined and add more if desired.
- Go 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.
- Molasses (or date syrup!) swirl some in for a delicious rich, flavor explosion that pairs insane with these creamy oats!
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 pumpkin protein overnight oats in an air tight container in the fridge. They will stay fresh for 4-5 days.
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!
High Protein Pumpkin Overnight Oats
Ingredients
- 1/2 cup milk (120g) (I use almond) use dairy milk for higher protein
- 1/2 cup old fashioned oats (40g)
- 1/4 cup pumpkin puree (60g)
- 1/4 cup vanilla protein powder (30g)
- 1.5 tsp pure maple syrup or to taste
- 1 tsp chia seeds
- 1 tsp cinnamon
- 1/2 tsp vanilla extract optional
- chopped nuts optional for topping (adds a nice texture)
- reddi whip & pumpkin pie spice optional, a little goes a long way!
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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.
