A quick and easy meal prep recipe for Pumpkin Overnight Oats is a wholesome, nourishing and healthy way to start your day.
It’s the best overnight oats recipe to give you a cozy fall boost each morning.
Autumn is here, and with it comes cozy sweaters, warm drinks and the urge to meal prep. Having breakfast ready to grab in the morning helps set a calm, organized tone for the day. These pumpkin overnight oats are one of my favorite fall breakfasts—simple to make, filling and full of seasonal flavor.
This Pumpkin Overnight Oats recipe is an easy way to enjoy pumpkin pie–inspired oats without any cooking.
What are overnight oats?
Overnight oats are simply oats soaked in a liquid—such as milk, water or yogurt—overnight until they become soft and creamy. They eliminate the stovetop step and make breakfast prep effortless.
Do you eat overnight oats cold or warm?
You can enjoy them straight from the fridge for a true grab-and-go breakfast, or warm them up in the microwave in two 30-second increments if you prefer a hot bowl. If reheating, use a microwave-safe jar or container.
Ingredients
This pumpkin pie version uses just 7 simple ingredients: old-fashioned oats, pumpkin puree, almond milk (or milk of choice), chia seeds, chopped pecans, pumpkin pie spice and maple syrup.
Oats: Use old-fashioned rolled oats for the best texture—instant oats become mushy. Choose certified gluten-free oats if you need them.
Pumpkin: Use canned pumpkin puree (not pumpkin pie filling). Homemade pumpkin puree or swaps like butternut squash or sweet potato puree also work well.
Milk: Almond milk gives a pleasant flavor and keeps the recipe plant-based, but dairy milk, coconut, cashew or oat milk are all fine alternatives.
Chia seeds: Chia adds a pudding-like texture as they absorb liquid. Ground flax is an acceptable alternative.
Pumpkin pie spice: Use a store-bought blend or make your own. The recipe leans into spice with 2 teaspoons.
How to make pumpkin spice overnight oats
This recipe is satisfyingly simple—perfect for prepping on a Sunday night and enjoying throughout the week. The steps are:
- Mix all ingredients. Combine old-fashioned oats, pumpkin puree, almond milk, chia seeds, chopped pecans, pumpkin pie spice and maple syrup in a bowl and stir until evenly mixed.
- Store. Divide the mixture into 3–4 small mason jars or store in an airtight container. Refrigerate overnight or at least 5 hours.
- Enjoy. Top with extra pecans and a drizzle of maple syrup before serving, if desired.
Healthy, nourishing + meal prep ready
These pumpkin overnight oats are convenient and nutritious. It takes about five minutes to mix everything together, and you’ll have a wholesome, filling breakfast ready for several mornings. Prepare individual jars for easy grab-and-go portions or keep the mixture in one container and portion it as needed.
Serving suggestions – the ultimate toppings
My go-to toppings are extra crunchy pecans and more maple syrup. Swap or add toppings to suit your taste—some favorites are:
- Dollop of Greek yogurt for extra protein
- Sprinkle of pepitas or shredded coconut
- Whipped coconut cream for a decadent finish
Pumpkin overnight oats mix-ins
Feel free to swap the pecans and maple syrup with other mix-ins. Try combinations like:
- Chopped almonds + honey
- Chocolate chips + mashed banana
- Chopped walnuts + agave
Recipe tips
- Use pure pumpkin puree. Pumpkin pie filling contains added sugar and spices.
- Store up to one week. The oats keep in the refrigerator for up to seven days—perfect for weekly meal prep.
- Customize the finish. Eat them plain for a quick meal or dress them up with extra toppings when you have time.
Tender, warming and filling, these oats are a favorite way to start a crisp fall morning—pair with a hot cup of coffee for a cozy routine.
Pumpkin Overnight Oats
Ingredients
- 1 cup old fashioned oats
- 1 cup pumpkin puree
- 1 cup almond milk or milk of your choice
- 3 teaspoons chia seeds
- ¼ cup chopped pecans + more for topping
- 2 teaspoons pumpkin pie spice
- 2 tablespoons maple syrup more or less to taste
Instructions
- Add oats, pumpkin puree, almond milk, chia seeds, chopped pecans, pumpkin pie spice and maple syrup to a bowl. Mix until well combined.
- Transfer the mixture into 3–4 small mason jars or one airtight container. Refrigerate overnight or for at least 5 hours.
- When ready to eat, top with extra pecans and a drizzle of maple syrup if desired.
Notes
Nutrition info is an estimate based on 4 servings.
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