Made with your favorite flavors of Fall, these Pumpkin Overnight Oats will be your new 'go to' for an easy and nutrient-dense breakfast. When the cashier at Trader Joe's told me that their version has been "flying off the shelves", I knew I had to replicate it. This is it!
Who ever said 'pumpkin spice' had to be limited to lattes, pies, and pancakes? This pumpkin overnight oat recipe will win over even the most traditional tastebuds.
It really can't be beat. It's made with the simplest ingredients that you probably already have on hand, requires no cooking or baking, and only takes 5 minutes to whip together.
The oat mixture does need to sit for at least a few hours in the refrigerator so the oats have time to absorb moisture (your gut will thank you). This is why it works best to mix everything together and put it in the fridge before you actually plan on eating it. Self-control, people. Self-control 😉
And, have no fear, my Pumpkin Waffles and Whole Wheat Pumpkin Bread recipes will help you use up the leftover pumpkin puree. You're welcome!
Believe it or not, I actually have a video of me making this recipe with the one and only Chris Dorner on her YouTube Channel, CDorner Fitness. Check it out!
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What are Overnight Oats?
'Overnight oats' typically refers to an oat and milk (water, or other liquid) mixture that has to set in the refrigerator for several hours (i.e., overnight) before eating it.
Overnight oats are typically eaten cold but can easily be warmed up in a microwave (I prefer to eat overnight oats cold and my oldest prefers it warm). And just like the temperature, the ingredients are easy to modify.
They are considered a breakfast food but could also serve as a filling snack or eaten for lunch. You pick!
And when stored properly, pumpkin overnight oats can last in the refrigerator for about 5 days. For this reason, I often make enough to fill a few jars so that I can have my 'grab and go' breakfast set for a few days.
Ingredient Notes
- Oats Good source of soluble fiber. Use Old-Fashioned rolled oats. Do not use instant or steel cut oats for this recipe.
- Almond Butter Good source of protein, monounsaturated fat, and fiber.
- Pumpkin Puree Good source of vitamin A and C, potassium, magnesium, and fiber... and more! Pumpkin contains anti-inflammatory and antioxidant properties.
- Flax Meal Made from ground flax seeds. Flax seeds contain fiber and omega-3 fats. Flax meal helps to achieve the same consistency as Trader Joe's version.
- Maple syrup Used instead of date paste because it's more practical for most people 😉
- Spices Cinnamon and Nutmeg are used to help replicate the version of Pumpkin Overnight Oats sold at Trader Joe's.
Photo Credit: amazon.com
How do you Make Pumpkin Overnight Oats?
It really doesn't get much easier than this. I'll give you a brief rundown here and for a complete list of ingredients and tips, scroll down to the recipe.
- Add almond butter and maple syrup to the bottom of a glass breakfast jar. Stir well so the almond butter thins out.
- Add all other ingredients to the almond butter mixture and mix well. All ingredients should be mixed well and evenly distributed.
- Place an air-tight lid on the jar and seal. Store in the refrigerator for several hours, or overnight.
- Enjoy cold or slightly warmed.
- Optional: top with your favorite toppings.
Easy Ingredient Swaps & Delicious Additions
There are so many ways to customize overnight oats. Here are just a few variations that we've tried and loved. Get creative!
- Chia seeds can be substituted for flax meal if you prefer the texture of chia.
- Leave the flax meal out and not substitute it for anything. It won't be as thick and creamy, but it will still taste delicious.
- Add two tablespoons of plain Greek yogurt and one teaspoon of vanilla. The yogurt adds a little tang (and more protein;) - it's my favorite modification to this recipe. This recipe is dairy free (and vegan) as is and adding Greek yogurt will change this.
- Adjust the amount of nutmeg If you aren't a fan of nutmeg, just add a pinch. It doesn't take much to balance out the cinnamon.
- Adjust the amount of cinnamon If you don't like a strong cinnamon taste, reduce the amount to three-quarters of a teaspoon.
Dietitian Tip
These pumpkin overnight oats are an excellent source of both soluble and insoluble fiber. Fiber works to improve gut health, aiding in digestion and absorption. Additionally, the fermentation of soluble fiber is our only source of short chain fatty acids, which help our immune system.
And did you know that only about 5% of the population meet the recommendations for fiber intake? Crazy, right?
Now, here's the thing. If you don't typically eat a lot of fiber but want to start eating more of it, gradually increase the amount you eat daily. Going from eating very little fiber to a lot of fiber in a short amount of time may cause some undesirable GI side effects.
And remember to drink enough fluids when increasing your fiber intake to prevent constipation.
Expert Tips
- Thinning out the almond butter in the first step will help avoid chunks in the mixture.
- Use pure pumpkin puree, not pumpkin pie filling.
- Do not use chunky almond butter unless you don't mind having chunks of almond in your oats.
- Let the oat mixture set at least for a few hours for optimal texture and to help prevent undesirable GI side effects.
- You can easily modify this recipe by using milk or yogurt instead of water, adding chia seeds, or topping it with your favorite toppings like granola, pepitas, walnuts, pecans, or mini chocolate chips.
Recipe FAQs
Absolutely. I prefer to eat overnight oats cold, but my daughter prefers them warm. They can be enjoyed either way. Overnight oats can be warmed in the microwave.
Nope! There is no cooking and no baking when making overnight oats.
No, not necessarily. The key is to let overnight oats set in the refrigerator for at least four hours before eating.
No, I do not recommend using quick oats to make overnight oats. Using quick oats changes the consistency to "mushy" (in my nephew's words).
Excellent question. You can either make multiple batches of this recipe (think meal prep), so you have breakfast set for days. Or you can use the leftover pumpkin puree to make all kinds of things like pumpkin waffles, pancakes, muffins, sauces, or pumpkin bread.
More Fall Recipes
Did you love this Pumpkin Overnight Oats recipe? Please leave a 5-star rating below or a review in the comment section.
Don't forget to snap a pic of your overnight oats with your favorite toppings and tag @carrots.and.cookies on Instagram so I can see it!
Favorite Pumpkin Overnight Oats
Equipment
Ingredients
- ¼ cup Whole Oats Use Old Fashioned Rolled Oats
- ½ cup Pumpkin Puree Use pure pumpkin puree. Do not use pumpkin pie filling.
- 1 tablespoon Flax meal Use flax meal, not whole flax seeds.
- 2 tablespoon Water
- 1 tablespoon Maple syrup Use pure maple syrup
- 1½ tbsp Almond Butter At room temperature.
- ¾ tsp Cinnamon If you really like cinnamon (like me:), use 1 teaspoon of cinnamon instead of ¾ tsp.
- ⅛ teaspoon Nutmeg
- 2 pinch salt
Instructions
- Add all ingredients to a 12-ounce jar (or larger) and mix well, until all ingredients are incorporated.
- Place the lid on the jar to seal it and store in the refrigerator for at least 4 hours (typically this would be overnight).
- Enjoy it cold or warmed up the next morning.
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