Vegan Pumpkin Overnight Oats made with simple ingredients that literally taste like pumpkin pie in a bowl Perfect make-ahead breakfast recipe that's full of fall flavor!
This recipe post has been updated with new pictures and an improved layout for a better user experience. This is the same pumpkin overnight oats recipe that I've been making for 3 years now (since I first developed it). 🤩
When the cashier at Trader Joe's told me that their version of pumpkin pie overnight oats has been "flying off the shelves", I went on a mission to replicate it.
Let's just say, if you love pumpkin bread and pumpkin pancakes, you'll love these overnight oats with pumpkin! It's so good!
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Why You'll Love This Recipe
- Easy Recipe Just mix everything one day and grab it for breakfast the next morning. It's an excellent breakfast option for busy mornings.
- Meal Prep Overnight oats are one of the easiest make-ahead breakfasts for busy mornings. Double or triple the recipe so you can have breakfast set for a few days.
- 7 grams of Fiber & 7 grams of Protein per Serving If you know me, you know I'm all about finding easy and delicious ways increase fiber intake. This recipe is no exception!
- Vegan These pumpkin overnight oats are dairy-free and sweetened with maple syrup instead of honey.
Ingredient Notes
Here are a few notes on the key ingredients for making this recipe taste as good as it does:
- Oats Use old-fashioned oats (rolled oats). Do not use quick oats or steel cut oats for this recipe. Oats are a good source of soluble fiber.
- Almond Butter Use smooth or crunchy almond butter (the kind that's made with almond butter and salt). Almond butter is a good source of protein, monounsaturated fat, and fiber.
- Pumpkin Puree Use pure pumpkin purée, not pumpkin pie filling. Can use store-bought or homemade pumpkin puree. Pumpkin is an excellent source a variety of vitamins and minerals, and fiber.
- Flax Meal Made from ground flax seeds. Flax seeds are an excellent source of fiber and omega-3 fatty acids ('healthy fats'). Flax meal adds to the wonderful texture of this recipe.
- Spices Cinnamon and Nutmeg are used to help replicate the version of Pumpkin Overnight Oats sold at Trader Joe's.
- Maple Syrup Use pure maple syrup.
Step-by-Step Instructions
Here's a summary of how to make my overnight oats with pumpkin recipe. For the complete list of ingredients and instructions, scroll down to the recipe card.
- Add almond butter and maple syrup to the bottom of an airtight container or glass jar (a mason jar works well). Stir well so the almond butter thins out.
- Add all other ingredients to the almond butter mixture and mix well. Place a tight-fitting lid on the airtight container. Place it in the refrigerator for several hours, or overnight.
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!
Ingredient Swaps and Recipe Variations
There are so many ways to customize overnight oats. Here are just a few variations that we've tried and loved.
- Chia Seeds Can use chia seeds in place flax meal.
- Seeds and Nuts Top overnight oats with pumpkin seeds or toasted walnut pieces for even more texture and flavor.
- Yogurt Add two tablespoons of plain Greek yogurt and one teaspoon of vanilla or, if you have a sweet tooth, vanilla Greek yogur. The yogurt adds a little tang and a boost of protein - it's my favorite modification to this recipe.
- Spices Can use pumpkin pie spice instead of the nutmeg and, or cinnamon.
- Milk or Kefir Use kefir or regular milk instead of water for even more protein. Or, to keep this dairy free, use a non-dairy milk like cashew milk, soy milk, oat milk, or unsweetened almond milk in place of water.
- Toppings: Top pumpkin overnight oats with granola, pepitas (pumpkin seeds), walnuts, pecans, mini chocolate chips... or a dollop of whipped cream to elevate the flavor even more.
Dietitian Tip
If you've got a picky eater, make overnight oats for yourself and let your kids see you eating it before offering it to them.
If they ask you what you're eating, ask if they want to take a bite. Their response might surprise you 🙂 And if your kids prefer warm oats, heat them up in the microwave just before serving.
Helpful Tips
- Use pure pumpkin puree, not pumpkin pie filling.
- Let the oat mixture set at least for a few hours for optimal texture and to help prevent undesirable GI side effects.
- Don't use quick oats to make overnight oats. Using quick oats changes the consistency to "mushy" (in my nephew's words).
- The color and consistency of canned pumpkin can vary which can affect the look and consistency of pumpkin overnight oats. Some are waterier than others.
- If you have a sweet tooth (like me;) you might want to stir in an additional teaspoon of maple syrup or a few tablespoons of vanilla yogurt.
Questions You May Have
Nope! There is no cooking and no baking when making overnight oats.
Yes! Overnight oats can easily be warmed in the microwave in 30 seconds to a minute.
I prefer to eat overnight oats cold, but my daughter prefers them warm.
Yes, absolutely! If you like the taste of protein powder and are trying to increase your protein intake, you can try mixing some in to see how you like it.
Personally, I'd rather mix Greek yogurt in for more protein but that's just me 🙂
More Easy Breakfast Recipes
- Meals for After Wisdom Teeth Removal (Ideas from a Dietitian)
- Why is Protein Important?
- Best Gingerbread Muffins Recipe
- Mini Banana Pancakes
Did you make this Pumpkin Overnight Oats recipe and love it? Please leave a comment and ⭐⭐⭐⭐⭐ review to let me know! A 5-star rating is the best compliment!
Don't forget to follow me on Instagram for more easy recipes and nutrition tips!
📖 Recipe
Pumpkin Overnight Oats
Equipment
Ingredients
- ¼ cup Rolled 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. Do not use 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 ground nutmeg
- 2 pinch salt
Instructions
- Add pumpkin puree, almond butter, and maple syrup to the bottom of a glass jar or other airtight container. Mix well.½ cup Pumpkin Puree, 1½ tablespoon Almond Butter, 1 tablespoon Maple syrup
- Add the remainder of the ingredients to the pumpkin and almond butter mixture. Mix well.¼ cup Rolled Oats, 1 tablespoon Flax meal, 2 tablespoon Water, ¾ teaspoon Cinnamon, ⅛ teaspoon ground nutmeg, 2 pinch salt
- 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. Optional: add your favorite toppings right before eating it.
Notes
- Use pure pumpkin puree, not pumpkin pie filling.
- Use Old-Fashioned Rolled Oats. Do not use instant oats or steel cut oats.
- Overnight oats store well in the refrigerator for several days.
- Top with your favorite toppings and enjoy cold or slightly warmed. Topping ideas include chia seeds, chopped walnuts, pecans, mini chocolate chips, a spoonful of whipped cream, granola, or dried fruit.
- If you don't need a dairy-free recipe, you can use milk or plain yogurt instead of water.
- Recipe variation ideas: leave out the flax meal, use chia seeds instead of flax meal, add 2 tablespoons of plain Greek yogurt and 1 teaspoon of vanilla to the mixture (it's my favorite variation!).
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