I love pumpkin pie and I also love overnight oats and this recipe combines both! My pumpkin pie overnight oats combine the rich, spiced flavour of pumpkin pie yet wholesome enough to enjoy first thing in the morning. They capture everything you crave about the classic fall dessert — the creamy texture, the warm notes of cinnamon and nutmeg, and that unmistakable pumpkin flavor — but transform it into a balanced, nourishing breakfast. Even better, they require just 5 minutes of prep the night before, so you can wake up to something delicious and ready to eat.
These oats are creamy, cozy, and packed with comforting fall spices that make chilly mornings feel a little more special. The combination of hearty oats, real pumpkin purée, and natural sweetness creates a satisfying meal that keeps you full and energized for hours. Whether you’re meal-prepping for a busy week ahead, looking for a grab-and-go breakfast option, or simply craving a seasonal treat, this recipe delivers all the dessert-inspired flavour you love using simple, wholesome ingredients you can feel good about.
Benefits of Oats……
Oats have been unfairly demonized by parts of the wellness industry, yet in reality they are one of the most well-researched whole grains available. Oats are rich in beta-glucan, a type of soluble fibre that plays an important role in supporting overall health. With rates of colon cancer increasing, it’s more important than ever to pay attention to daily fibre intake. A high-fibre diet has consistently been linked to a lower risk of colorectal cancer, largely because fibre supports healthy digestion, feeds beneficial gut bacteria, and helps keep the bowel moving regularly.
Beyond gut health, oats offer additional benefits. The beta-glucan in oats has been shown to help lower LDL (“bad”) cholesterol levels, which supports heart health. Oats also help improve blood sugar control by slowing the absorption of carbohydrates, making them a smart choice for sustained energy and better glycaemic balance. On top of that, they promote satiety, helping you feel fuller for longer. Rather than fearing oats, we should recognise them as a simple, affordable, and evidence-based addition to a balanced diet.
Pumpkin Pie Overnight Oats
Ingredients
- 1/2 cup oats
- 1 tbsp chia seeds
- 1/2 cup almond milk
- 1/4 tsp vanilla
- 1/4 cup pumpkin puree
- 1 tbsp maple syrup
- 1/2 tsp pumpkin pie spice
- 1/4 tsp cinnamon
- 1/4 cup vanilla yogurt (sub for vegan yogurt)
- 3-5 pecans crushed
Instructions
- In a small mason jar, combine the oats, chia seeds, almond milk, vanilla, pumpkin purée, maple syrup, pumpkin pie spice, and cinnamon. If you’d rather enjoy them warm, stir everything together in a small saucepan over low heat for about 10 minutes and serve immediately.
- Let the mixture sit for 20 minutes, then give it another stir. Cover and refrigerate overnight.
- In the morning, top with vanilla yogurt and finish with a sprinkle of cinnamon.
