Pumpkin Spice Overnight Oats

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Conquer busy fall mornings with these healthy pumpkin spice overnight oats. Full of hearty, nutritious and delicious ingredients, this easy make-ahead breakfast recipe will have you looking forward to your busy mornings!

Pumpkin spice overnight oats with chopped pecans in clear mason jar, next to small metal tin with pumpkin puree and chopped pecans on cutting board. Blue striped napkin in background.

Fall is BUSY for our family. We’re back to school, back to sports and extracurriculars and back to harvest – and I love it all! I’m not a person that sits still very well so bring on the chaos of fall and let me organize our schedule and meal prep to my heart’s content!

One thing that helps our family stay on track during these sometimes-chaotic times is meal prepping. This easy pumpkin overnight oats recipe is a perfect fall make-ahead breakfast and full of fall flavors. They require no cooking, come together in minutes and can be made up to 5 days in advance. Also, suppose you're a fan of pumpkin like me. In that case, this easy pumpkin overnight oats recipe is perfect to use up that last bit of pumpkin puree always left in the can that you don't know what to do with.

You will think you're eating creamy pumpkin pie for breakfast; they truly are the best way to start your autumn day. They are made with real, simple, hearty ingredients packed with protein and fiber, so they'll keep you full all morning long. I typically double this recipe to meal prep for the week.

If pumpkin recipes aren’t your thing, I’ve got you covered with these overnight oat recipes: Chocolate Banana Nutella Overnight Oats, Peanut Butter Banana Overnight Oats or Simple Overnight Oats with Berries.

Oatmeal Recipe Ingredients & Substitutions

Pumpkin Spice Overnight Oats Ingredients: old fashioned overnight oats, honey, milk, pumpkin puree, chopped pecans, ground flaxseed, maple syrup.

Did I mention that this healthy pumpkin overnight oat recipe is highly versatile? Customize this easy recipe however you like. Below are substitutions and optional toppings that would provide great flavor to your overnight oats.

Old-fashioned rolled oats – best oats for overnight oats.
Milk – milk helps the oats get creamy versus using just water. I use whole milk, but you can use any type of milk or dairy-free milk, like oat milk or almond milk.
Yogurt – I use Greek yogurt because it’s packed with protein and has a thicker consistency, which I prefer. Yogurt helps the overnight oats mixture have a smoother and richer consistency.
Ground flaxseeds* – adds in a nutty flavor, helps with the creamy consistency and is a nutrition powerhouse (flax seed contains protein and fiber, plus plenty of heart-healthy omega-3 fatty acids). You can also use chia seeds or ground chia seeds.
Pure maple syrup – add natural fall flavor and sweetness without adding processed sugar. Substitute with additional honey or a sugar alternative like stevia or monk fruit.
Honey
Pumpkin puree – make sure to use 100% pumpkin puree and NOT pumpkin pie filling.
Pumpkin spice – try my homemade pumpkin pie spice recipe.
Pure vanilla extract
Toppings – I used pecans for this recipe, but you can also use pepitas (pumpkin seeds), dark chocolate, cacao nibs, a dollop of almond butter (or Nutella!), dried cranberries or granola. Also, sprinkle with a dusting of ground cinnamon or pumpkin pie spice to send this pumpkin pecan pie overnight oats recipe over the top!

* I recommend ground flaxseed over whole because it is easier to digest. Whole flaxseed may pass through your body undigested, which means you won't get all the tremendous health benefits.

Find the printable recipe card below with exact measurements.

How to Make Pumpkin Pecan Overnight Oats in Jars

The night before, put everything (except for the fruit) into a mason jar (or sealable container) and stir. Top oats mixture with berries and screw on the mason jar lid.

Next, refrigerate overnight. Go to sleep knowing you kicked your day off to a good start with a tasty, healthy breakfast.

Wake up, give those ingredients one more good stir and eat away. Or, if you prefer your overnight oats warm like I do, pop in the microwave for 90 seconds or so.

Next, conquer the day because you just ate a hearty breakfast with flavorful and important nutrients. You go, you!

Find the printable recipe card below with exact instructions.

Overhead shot of chopped pecans in a mason jar containing overnight oats. Pumpkin puree in background with chopped pecans on cutting board.

Recommended Equipment & Tools

Not only does my healthy pumpkin overnight oats recipe call for simple, basic ingredients, but it also uses items already in your kitchen:

Jar – I love these Weck Jars, or you can use glass mason jars or any container with a lid
Small spatula for mixing the ingredients together.
Measuring spoons & a measuring cup
Ground flaxseed

Storage

These pumpkin pie overnight oats will keep for up to 5 days in the fridge. Store with a lid or tightly wrapped plastic wrap over the container opening to optimal freshness.

To freeze, store in an airtight freezer-safe container for up to 3 months. Thaw overnight in the refrigerator.

Tips for Pumpkin Oatmeal Recipe Success

Make sure to use 100% pumpkin puree instead of pumpkin pie filling for this pumpkin oatmeal. (Yes, I said earlier that this pumpkin pie overnight oats recipe TASTES like pumpkin pie, and it does. But pumpkin pie filling is full of sugar and spices that would alter this recipe's taste and health profile.)
To reheat, place in the microwave for 90 seconds or so and give a good stir. You may need to add a tablespoon or two of liquid before microwaving.
Use old-fashioned rolled oats for best results.
Add in extra protein by stirring in a protein powder. I think chocolate would taste oh-so-good!

What Are Overnight Oats?

Overnight oats are a quickly prepped, and easy healthy breakfast or snack made ahead of time. Instead of boiling overnight oats on the stovetop, old-fashioned rolled oats are soaked in milk, Greek yogurt and a handful of other simple ingredients in an airtight container overnight. Overnight oatmeal is the perfect meal prep recipe because it requires minimal steps and they are ready to go for the following day. It's a delicious way to start your morning and start healthy eating with this simple breakfast recipe!

In addition, because overnight oats aren’t cooked with heat, the oats aren’t as gummy and are easier to digest than traditional oatmeal recipes. Plus, the creaminess of all the ingredients soaking overnight makes for a simple, delicious and healthy way to have breakfast.

What makes overnight oatmeal so great?

Overnight oats recipes require minimal prep for a hearty, healthy and delicious breakfast. They also need no cooking and are easy to make in bulk batches. You can mix up an entire week’s worth of delicious breakfasts in a matter of a few minutes. Then you have an easy grab-and-go breakfast that is delicious and nutritious for the entire week.

The best part is that these easy recipes are highly versatile? Toss in whatever fruit you have on hand, honey or pure maple syrup to naturally sweeten it if you prefer. I also like to add nut butter and spices to enhance the nutritional profile and flavor of these simple make-ahead overnight oats. See below for overnight oats recipe variation suggestions.

Oats are incredibly nutritious and easy on the wallet. This easy breakfast recipe is made with only a few simple healthy and nutrient-dense ingredients typically found in your pantry.

How Long Do Overnight Oats Need to Soak?

Ideally, your overnight oats would soak overnight (8 or so hours). This time frame allows the oats to soften and the flavors to deepen, creating creamy and delicious overnight oats. You can let them soak for 2-4 hours and dive in. With a quick soak, the oats are not as soft as an overnight soak and they tend to have a little more liquid and chewy texture versus a creamy texture.

How Long Do Overnight Oats Last in the Refrigerator?

Since overnight oats are good for up to five days in the refrigerator, you can meal prep these on a Sunday night and have your breakfast ready for the whole school or work week. I always include an overnight oat recipe in my weekly meal plans.

Can I Eat Overnight Oats Warm?

Most people eat their overnight oats cold, but I prefer mine warmed up. I make my easy overnight oats recipes in resealable containers, like mason jars. I pop the lid off, put them in the microwave for about 90 seconds, and boom, breakfast is served!

Can You Use Quick Oats?

I prefer to use old-fashioned rolled oats, but you can use quick oats – they will be softer because the oat grains in quick oats are broken down more.

Can You Use Steel Cut Oats?

I haven’t tried using steal cut oats for this recipe, but I suspect they would require more liquid, more soaking time, and be more chewy and hardest to digest.

Overnight Oat Ingredient Substitutions

I think the best version of this recipe is the one I’m posting below. However, you might have dietary preferences or restrictions, like gluten sensitivity. Below are some common substitutions that would work well for this recipe:

Make it vegan overnight oats: Use non-dairy milk like unsweetened almond milk or unsweetened coconut milk; use plant-based yogurts like Siggi’s or Oatly brands; and use more pure maple syurp, date syrup or coconut sugar for a sweetener.

Make it gluten-free overnight oats: Use certified gluten-free oats such as Bob’s Red Mill Gluten-Free Old Fashioned Rolled Oats.

Try sugar-free overnight oats: exclude the sweetener completely or use mashed or pureed fruit (such as ripe banana, berries, unsweetened applesauce) or nut butter or seed butter in the base recipe.

Don’t like Chia Seeds? I make these overnight oats without chia seeds. My personal preference is to use ground flax seed, which has a nutty taste and provides a great texture. You could also use hemp hearts.

I hope you enjoy this healthy and easy breakfast recipe with great flavor and only minutes of prep!

More Delicious Pumpkin Recipes

If you give this recipe a try, please leave a comment below, rate the recipe, and don’t forget to tag me @homesweetfarmhome on Instagram and use the hashtag #homesweetfarmhome. I’d love to see what you come up with and share with my followers. Cheers!