Start your day with an autumnal-themed power breakfast packed with flavor and protein to keep you full, energized, and in the fall spirit: Pumpkin Overnight Oats! This easy recipe is perfect for meal prep, so you can enjoy quick grab-and-go breakfasts or healthy snacks throughout the week.
This dreamy pumpkin overnight oats recipe combines rich, comforting fall flavors and a satiating boost of protein to fuel your day. Each bite is a symphony of creamy, comforting tastes and textures, made with a filling mix of pure pumpkin puree, vanilla protein powder, old-fashioned rolled oats, maple syrup, chia seeds, milk, and pumpkin pie spice. If you’re feeling fancy, you can top it off with a dollop of whipped cream and chopped pecans for a tasty, picturesque garnish.
You won’t believe how easy it is to make this healthy pumpkin breakfast! Simply combine all of the ingredients in a mason jar, give it a good stir, then let it firm up in the refrigerator for at least six hours or overnight. That’s it! This recipe is great for meal prep – make multiple servings and keep them in the fridge for an indulgent, yet nutritious on-the-go breakfast or a sweet, protein-packed treat. For more high-protein pumpkin recipes, try my Best Pumpkin Protein Shake, Pumpkin Protein Muffins, or Fluffy Pumpkin Pancakes.
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What does it taste like?
These pumpkin spice overnight oats are quintessential fall-in-a-jar. Warming notes of aromatic pumpkin pie spice blend with creamy, milky oats, rich pumpkin puree, and a hint of sweetness. The vanilla protein powder adds a delicious vanilla undertone that complements the other flavors and adds a satisfying, lush thickness.
An optional chopped pecan garnish adds a tasty nuttiness and crunch, and whipped cream adds a luxurious, velvety finish. Unlike traditional oatmeal, these overnight oats with pumpkin are chilled, making them refreshing, sweet, and creamy.
Why You Will Love Pumpkin Protein Overnight Oats
- High Protein – With 27 grams of protein per serving, these high-protein pumpkin overnight oats are an excellent source of satiating fuel to start your day.
- Cost Effective – This recipe is proof you can eat healthy on a budget; each serving costs less than $2 to make!
- Nourishing & Filling – Pumpkin protein oatmeal is loaded with wholesome ingredients rich in fiber and nutrients that will keep you full and nourished.
- Easy Meal Prep – Quickly prepare multiple servings of pumpkin protein oats and keep them in the fridge for grab-and-go meals throughout the week!
Ingredients
- Old Fashioned Rolled Oats — Use rolled oats instead of instant oats for the best overnight oats texture. Rolled oats absorb the liquid slowly to create a thick yet tender texture.
- Pumpkin Puree — For a fresh pumpkin flavor without added sugars, Ensure you choose pure canned pumpkin puree, not pumpkin pie filling. You can also make your own pumpkin puree.
- Vanilla Protein Powder — Choose your favorite vanilla-flavored protein powder to complement the pumpkin flavor. I recommend a whey-based protein powder to add a rich, creamy texture and flavor, though plant-based protein powders also work.
- Maple Syrup – For the most decadent flavor, use 100% pure maple syrup and adjust the amount to taste based on your sweetness preference.
- Pumpkin Pie Spice — You can use a pre-blended mix of ground cinnamon, ginger, nutmeg, cloves, and allspice, or make your own spice blend.
- Chia Seeds – Helps absorb the liquid, giving the pumpkin oats a thicker texture. Chia seeds provide a quality source of fiber and omega-3s for a nutritious breakfast.
- Milk – Choose your milk of choice. I like to use Fairlife filtered 2% milk for a protein boost, though you can also use plant milk to make this recipe dairy-free or whole milk for an extra creamy texture.
Substitutions
- Old Fashioned Rolled Oats – Choose certified gluten-free oats to suit your dietary needs. You can also use steel-cut oats for a chewier texture, instant oats for a softer texture or quicker soak, or quinoa flakes as an alternative.
- Pumpkin Puree – Use pureed sweet potatoes or butternut squash for a similar flavor or applesauce for a lighter, fruitier variation.
- Vanilla Protein Powder – Use an unflavored protein powder and add vanilla extract to maintain a vanilla flavor, or use chocolate protein for a flavor twist. Plant-based vanilla protein powder is a great vegan option.
- Maple Syrup – Swap with honey or agave syrup or use coconut sugar for a lower-glycemic option. You can use a sugar-free sweetener like monk fruit for a lower calorie option.
- Pumpkin Pie Spice – Add individual spices to suit your taste, adjusting the amount of cinnamon, nutmeg, cloves, allspice, and ginger. Or use a chai spice blend for a different, but still autumnal, flavor profile.
- Chia Seeds – Ground or whole flaxseeds will have a similar thickening effect or you can omit this ingredient for a thinner overnight oats pumpkin texture.
- Milk – For a dairy-free option, use plant-based milk like almond, soy, coconut, or oat. Fairlife whole milk for a satisfying and rich finish if you are not vegan. Traditional 2% or whole milk also works, though the recipe’s protein content will be lower.
Instructions
Follow these simple steps to make this protein overnight oats protein recipe:
- Step 1: Combine all ingredients in a medium glass jar or container with a lid.
- Step 2: Stir until well combined, then refrigerate for at least 6 hours or overnight.
- Step 3: Garnish overnight oats with chopped pecans and/or whipped cream if desired. Serve chilled!
Recipe Tips
- Sweeten to taste. Customize the sweetness by adding more or less maple syrup depending on your taste preference.
- Mix well. Stir the ingredients well so everything is evenly distributed to prevent clumping before refrigerating. This will give you the smoothest, most consistent texture once the oats are set.
- Chill overnight. For the best consistency, allow the pumpkin protein oats to sit in the refrigerator overnight or at least six hours. The longer this recipe chills, the more time the oats and chia seeds have to thicken and for the flavors to meld.
- Meal prep. Multiply this recipe to make additional servings and keep them in the fridge for easy, grab-and-go breakfasts or snacks throughout the week.
- Adjust thickness. If you prefer thicker oats, reduce the amount of milk or add more chia seeds. Stir in a splash of milk right before serving to refresh the texture and make it more scoopable. Keep in mind that different protein powder textures may require adjusting the amount of liquid to reach your desired consistency.
- Add garnish just before serving. If you choose to add a garnish of chopped pecans, whipped cream, or other toppings, wait to add it just before serving for the best texture.
Serving Suggestions
Enjoy this pumpkin overnight oats protein recipe for a filling breakfast, a mid-morning snack, to help you recover after a workout, or even as a healthy dessert! Serve them with chopped pecans and some whipped cream for the ultimate indulgence, or try topping them with sliced banana, nut butter, and an extra sprinkle of cinnamon. You can also pair protein oats with some of our favorite recipes below for a fall-themed brunch or breakfast spread:
Storage Directions
These overnight oats can be stored in a mason jar or glass jar with a fitted lid in the refrigerator for up to 5 days. Eat them cold straight from the fridge, or warm them up in the microwave or on the stovetop for a few minutes if you prefer a hot breakfast.
Nutritional Info
This nourishing, nutrient- and protein-rich breakfast is a full meal in a jar, with a total of 428kcal per serving. The oats provide the main source of complex carbs, with 40 grams of carbs per serving. Oats and chia seeds provide 10 grams of fiber per serving, supporting healthy digestion. The chia seeds also contribute omega-3 fatty acids to support overall health and help reduce inflammation.
The protein powder is the main source of protein, though the oats, filtered Fairlife milk, and chia seeds also contribute a substantial protein boost, giving each jar 27 grams of protein. Keep in mind that the type of protein powder you choose can alter the overall protein content. Your choice of milk and toppings can also impact the fat content in this recipe. Made with 2% milk, each serving has 10 grams of fat. Whole milk will add more fat while a dairy-free alternative like almond milk will reduce the fat content.
The sugar content in each serving will vary depending on the amount of maple syrup you use and the type of protein powder you choose. To reduce the amount of sugar and carbohydrates, use less sweetener and choose a protein powder with a low sugar content or a sugar replacement.
Total nutritional content per serving made with filtered 2% milk, with one tablespoon of maple syrup, and no toppings is:
- Calories: 428 calories
- Total Fat: 10 grams
- Protein: 27 grams
- Sodium: 144 mg
- Carbohydrates: 57 grams
- Fiber: 10 grams
*This nutritional information is an estimate and calculated based on the ingredients used to create the recipe. The nutritional value of your ingredients may differ slightly. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.
Pricing Info
This is what I personally paid to make this recipe:
- ¾ cup Fairlife 2% milk: $0.52
- ½ cup old fashioned rolled oats: $0.13
- 2 tbsp pumpkin puree: $0.08
- 2 tbsp vanilla protein powder: $0.25
- 1 tbsp pure maple syrup: $0.14
- 1 tbsp chia seeds: $0.13
- 1 tsp vanilla extract: $0.04
- 1 tsp pumpkin pie spice: $0.07
The total comes out to be around $1.36 per serving!
FAQs
Yes, you can substitute instant oats for rolled oats, but you will only need to refrigerate for 1-2 hours to thicken. If refrigerated much longer, the oats can get mushy. Quick oats absorb the liquid faster whereas rolled oats absorb the liquid slower, resulting in a creamier, textured consistency.
Definitely! To make this recipe vegan, simply use plant-based vanilla protein powder and choose dairy-free milk like almond, soy, oat, or coconut. Note that if you make these substitutions, the overall protein content of the recipe will be lower, as plant-based milks have less protein than filtered dairy milk, such as Fairlife.
Absolutely. You can omit the protein powder if desired, but note that doing so will greatly reduce the protein content. If you’d like a protein alternative, try adding Greek yogurt or 1-2 tablespoons of your favorite nut butter.
Yes! While overnight oats are typically eaten cold straight from the fridge, you can also serve them warm by heating them in the microwave or on the stovetop for a few minutes. Add a splash of milk to adjust the consistency as needed.
More Healthy Oat-Based Recipes
Tried this recipe? Please leave a ⭐⭐⭐⭐⭐ rating in the comments below! I would really appreciate your feedback!
Recipe
High Protein Pumpkin Overnight Oats
Equipment
- 1 glass jar
Ingredients
- ¾ cup milk of choice (I used Fairlife 2%)
- ½ cup old fashioned rolled oats
- 2 tbsp pumpkin puree
- 2 tbsp vanilla protein powder
- 1-2 tbsp pure maple syrup depending on your desired sweetness level
- 1 tbsp chia seeds
- 1 tsp vanilla extract
- 1 tsp pumpkin pie spice
- chopped pecans and/or whipped cream optional for topping
Instructions
- Combine all ingredients in a medium glass jar or container. Stir until well combined, then refrigerate for at least 6 hours.
- Garnish with chopped pecans and/or a little whipped cream. Serve!
Nutrition
If you end up making this and loving it, take a photo and tag me on Instagram! I’d love to see your versions of my recipes! And feel free to rate it down below in the comment section. I would really appreciate it!
xoxo Megan
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