Pumpkin Protein Overnight Oats Recipe for Morning Energy

Pumpkin lovers, it’s officially pumpkin season. These quick and easy pumpkin spice overnight oats make a nutritious, cozy breakfast as the weather turns cooler.

The recipe combines whole grain rolled oats, chia seeds, pumpkin puree and Greek yogurt for a high-protein, high-fiber start to the day with classic pumpkin pie flavor.

Why you’ll love these pumpkin protein overnight oats

When fall arrives, I switch to pumpkin everything. These pumpkin protein overnight oats are simple to prepare, satisfying, and nutrient-dense—one serving provides around 23 grams of protein. They taste like pumpkin pie in a jar and make a convenient make-ahead breakfast for busy mornings.

Overnight oats are one of my go-to breakfasts as a Registered Dietitian because they’re easy, versatile, and keep you full through the morning thanks to the combination of protein and fiber from Greek yogurt, milk, rolled oats, chia seeds and pumpkin.

Ingredients

Rolled oats: Use regular rolled oats for the best texture in overnight oats.

Chia seeds: Chia adds fiber, protein and healthy fats—just a tablespoon boosts nutrition and thickens the oats.

Pure pumpkin puree: Use pure pumpkin puree (not pumpkin pie filling) for real pumpkin flavor.

Greek yogurt: Plain or vanilla Greek yogurt both work. Dairy-free alternatives are fine but will lower the protein content.

Milk of choice: Any milk works—dairy or plant-based (almond, soy, oat, etc.).

Pure maple syrup: Maple syrup adds natural sweetness; honey or another sweetener can be substituted.

Vanilla extract: Optional if your yogurt is already vanilla-flavored.

Pumpkin pie spice + cinnamon: Pumpkin pie spice provides the fall flavor while extra cinnamon rounds out the spice profile.

How to make pumpkin pie protein overnight oats

1. Add rolled oats, chia seeds and spices to a 16 oz mason jar, bowl or other airtight container.
2. Add pumpkin puree, Greek yogurt, milk, maple syrup and vanilla.

3. Stir until everything is thoroughly combined; adjust sweetener or spices to taste.
4. Refrigerate for at least 4 hours or overnight so the oats soften and flavors meld.
5. Top with granola, extra Greek yogurt, nuts or seeds and enjoy.

Store overnight oats in any airtight container. Wide-mouth 16-oz mason jars are ideal for single servings and travel well. You can also make a large batch in a mixing bowl and divide it into jars for the week.

Recipe FAQ

Do you eat overnight oats cold?

Yes—overnight oats are typically eaten cold, which makes them a fast grab-and-go option. If you prefer them warm, heat in the microwave in 30-second intervals until desired temperature is reached.

Can you use instant or quick oats?

Instant or quick oats can be used but will yield a different, softer texture. I recommend rolled oats for the best creaminess and bite.

Can you use steel-cut oats?

Steel-cut oats can be used, but they will be chewier and less creamy. Increase the milk to about 2/3–1 cup for a softer texture.

How long can you store them?

Overnight oats keep up to 5 days in the refrigerator in an airtight container, making them great for meal prep.

Do I have to use Greek yogurt?

Greek yogurt adds protein and creaminess, but you can substitute vanilla protein powder or collagen peptides if you prefer.

Add your favorite toppings

• Chopped toasted walnuts or pecans complement the pumpkin spice flavors.
• Pumpkin seeds add texture and extra nutrients.
• Granola and sliced bananas bring crunch and natural sweetness.
• Drizzle with peanut butter or almond butter for richness.
• Add a little maple syrup before serving if you want extra sweetness.

More overnight oatmeal breakfast recipes:

Blueberry Cheesecake Overnight Oats

Biscoff Overnight Oats (High Protein & High Fiber)

Oreo Overnight Oats (High Protein, High Fiber)

Pumpkin Protein Overnight Oats

A creamy blend of pumpkin, oats and spices with Greek yogurt and chia seeds for a nutritious fall-inspired breakfast.

Jamie N, Registered Dietitian

Prep: 5 mins

Total: 4 hrs

Servings: 1

Ingredients

• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1/4 tsp cinnamon
• 1/2 tsp pumpkin pie spice
• 1/3 cup pumpkin puree
• 1/2 cup plain Greek yogurt or vanilla
• 1/2 cup milk dairy or non-dairy
• 2 tsp maple syrup
• 1/2 tsp vanilla

Instructions

• Add rolled oats, chia seeds and spices to a 16 oz mason jar, bowl or glass container.
• Add pumpkin puree, Greek yogurt, milk, maple syrup and vanilla.
• Stir until thoroughly combined and adjust sweetener or spices to taste.
• Refrigerate for at least 4 hours or overnight.
• Top with granola, extra yogurt or nuts and enjoy.

Notes

This recipe yields thick, creamy overnight oats. For a thinner texture, use 2/3 cup milk instead of 1/2 cup.

Nutrition

Calories: 391 kcal |
Carbohydrates: 60 g |
Protein: 23 g |
Fat: 7 g |
Fiber: 11 g

Nutrition information is an estimate.