To get in the Fall spirit, last week I shared my Pumpkin Spice Baked Oatmeal Muffin Cups and today I’m sharing my Pumpkin Pie Overnight Oats. Both of these healthy recipes are gluten and dairy free.
And, they’re perfect as a healthy on-the-go breakfast that you can meal prep in advance. If you’ve never tried Overnight Oats before, the flavor combinations are endless! And, similar to chia pudding, you can prep them days in advance for an easy breakfast option.
How To Make Overnight Oats – Base Recipe
When it comes to making overnight oats, all you have to do is master the base recipe and then you can get creative with different flavor combinations.
Overnight Oats Base Recipe (1 serving):
- Old Fashioned Rolled Oats – You’ll need 1/2 C. of rolled oats. Oats are a good source of fiber and low glycemic carbs. They’re also a great source of manganese, phosphorous, magnesium, and copper.If you are sensitive or allergic to gluten, be sure to get rolled oats that have the gluten free label or say certified gluten free.
- Any Type of Milk – You’ll need 1/2 C. of any type of milk. I like using unsweetened almond milk, but you can also use light coconut milk, oat milk, cashew milk, or regular milk.
- Chia Seeds – To help thicken the mixture, you’ll need 1 Tbsp of whole chia seeds. This helps to give it a porridge-like texture while adding in extra healthy fats and fiber. If you don’t like chia seeds, you can also use 1 Tbsp of ground flax seeds.
- Natural Sweetener – Personally, I like using maple syrup to sweetened my overnight oats, but you can also use raw honey, agave, or a low carb sweetener. You’ll need 1 Tbsp of sweetener.
Get Creative With Flavor Combinations
Okay, now that you’ve mastered the basic overnight oats recipe, you can get creative with your favorite flavor combinations. Of course, today we’re making the pumpkin pie flavor, but here are some other ideas.
- Add Fruit or Fruit Purees – For added sweetness and extra vitamins and antioxidants, try adding in fresh fruit or fruit purees. Pureed blueberries and strawberries are amazing with overnight oats!
- Add Spices – For added flavor, get creative with your spices, such as cinnamon, pumpkin pie spice, ground ginger, ground cloves, etc.
- Add Superfood Powders – For an extra nutrition boost and added flavor, try adding superfood powders, such as cacao powder (for a chocolate flavor), matcha powder (for an energy boost), ashwagandha & maca powder (for hormone support), etc.
- Add Nuts & Seeds – For an extra crunch and healthy fats, try adding in chopped nuts & seeds, such as almonds, walnuts, sunflower seeds, pumpkin seeds, pecans, hemp seeds, etc.
- Add Protein Powder – If you’re trying to pack in extra protein, overnight oats are an easy way to sneak in extra protein powder. Just add 1-2 scoops and stir it right in. I like adding my collagen peptides!
How to Store Overnight Oats
For the base overnight oats recipe, you can store it in the fridge for up to 5 days. However, if you add fruit or fruit purees, it’ll last in the fridge for up to 3 days. You can always wait to add the fruit and/or fruit purees the morning/day of and that way you can prep up to 5 days worth of basic overnight oats for the week.
You can freeze individual servings of overnight oats for up to 3 months.
Pumpkin Pie Overnight Oats Recipe Video
Pumpkin Pie Chia Pudding (lower carb option)
1 Serving | Prep Time: 5 minutes
3 Tbsp Chia Seeds
3/4 C. Unsweetened Almond Milk (or any type of milk you prefer)
1 Tbsp Maple Syrup
1/4 C. Pumpkin Puree
1/2 tsp Pumpkin Spice
1/2 tsp Cinnamon
1/2 tsp Vanilla Extract
2 Tbsp Pecans, chopped
- In a small bowl or mason jar, add the pumpkin puree, syrup, pumpkin spice, cinnamon, and vanilla extract. Mix until fully combined. Then, add the milk and mix again until fully combined.
- Next, add the chia seeds and mix again. Cover and place in fridge overnight or for at least 4 hours to thicken.
- When ready to serve, feel free to add a splash of milk if you want the consistency to be thinner. Then, top it off with the chopped pecans and a dash of cinnamon and ENJOY!
Nutritional Info for (lower carb) Chia Pudding
Calories: 378kcal Fat: 24g Carbs: 36g Fiber: 16g Sugar: 15g Protein: 8g
Looking for More Healthy Pumpkin Recipes?
If you’re on the search for more healthy pumpkin recipes to make this Fall, here’s a few of my favorites.
- Pumpkin Spice Baked Oatmeal Muffin Cups (gluten & dairy free)
- No Bake Pumpkin Spice Cookies (grain free!)
- Super Simple Pumpkin Spice Latte Recipe (low carb & Keto friendly)
- Low Carb Pumpkin Pie (Keto & Grain Free)