PUMPKIN SPICE OVERNIGHT OATS | healthy Fall breakfast

PUMPKIN PIE OVERNIGHT OATS | Healthy Fall Breakfast

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.

Watch Video Below…

PUMPKIN SPICE OVERNIGHT OATS | healthy Fall breakfast

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.
Paleo Weight Loss Meal Plans

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!
PUMPKIN SPICE OVERNIGHT OATS | healthy Fall breakfast

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 | Healthy Fall Breakfast

Recipe by Kayla ChandlerCourse: Breakfast, Snacks, DessertDifficulty: Easy
Servings

3

servings
Prep time

10

minutes

Below, I’m sharing how to make these pumpkin pie overnight oats in a single serving size and as a batch prep (3 servings). These overnight oats are gluten and dairy free.

Ingredients

  • Ingredients for Batch Prep (3 servings):
  • 1 C. Pumpkin Puree (from the can or homemade)

  • 3 Tbsp Pure Maple Syrup

  • 1.5 C. Unsweetened Almond Milk

  • 1.5 tsp Vanilla Extract

  • 1.5 C. Old Fashioned Rolled Oats

  • 3 Tbsp Chia Seeds

  • 1.5 tsp Pumpkin Spice

  • 1.5 tsp Cinnamon

  • 6 Tbsp Pecans, roughly chopped

  • Ingredients for a Single Serving (1 serving):
  • 1/3 C. Pumpkin Puree

  • 1 Tbsp Maple Syrup

  • 1/2 C. Unsweetened Almond Milk

  • 1/2 tsp Vanilla Extract

  • 1/2 C. Old Fashioned Rolled Oats

  • 1 Tbsp Chia Seeds

  • 1/2 tsp Pumpkin Spice

  • 1/2 tsp Cinnamon

  • 2 Tbsp Pecans, roughly chopped

Directions

  • Directions for Batch Prep:
  • In a mixing bowl, add the rolled oats, chia seeds, pumpkin spice, and cinnamon. Whisk/mix until spices are fully mixed into the oats. Set aside.
  • In a separate mixing bowl, add the pumpkin puree, maple syrup, milk, and vanilla. Whisk until fully combined. Then, add in the chopped pecans and mix again.
  • Pour the bowl of wet ingredients into the bowl of oats and continue whisking/mixing until fully combined. Cover bowl and let sit in the fridge overnight or for at least 4 hours to thicken.
  • After it has thickened, give it a good stir and add in a splash of milk to thin out the consistency to your liking. Separate mixture into 3 equal parts and when ready to serve, add 1 serving of the mixture to a serving bowl or to-go container, add your favorite toppings (i.e. chopped nuts, yogurt, more cinnamon, pumpkin seeds, etc.) and ENJOY!
  • Directions for Single Serving:
  • Instead of batch prepping overnight oats in a large mixing bowl, you can prep them individually using pint size mason jars. Start by adding the pumpkin puree, maple syrup, milk, and vanilla to a mason jar and mix until fully combined. Then, add in the oats, chia seeds, pumpkin spice, cinnamon, and pecans. Mix again. Add a lid and let thicken in fridge overnight.
  • When ready to serve, add a splash of milk to thin out the consistency and stir to combine (optional). Then, add your favorite toppings (also optional) and ENJOY!

Recipe Video


Nutritional Info for Overnight Oats


Below, I’ve calculated the macros for 1 serving of overnight oats.

Nutrition Facts
Serving Size 1
Servings Per Container 1

Amount Per Serving
Calories 468 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 66g 22%
Dietary Fiber 14g 56%
Sugars 16.5g
Protein 10.5g 21%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

PUMPKIN SPICE OVERNIGHT OATS | healthy Fall breakfast

Pumpkin Pie Chia Pudding (lower carb option)


1 Serving | Prep Time: 5 minutes

Ingredients

  • 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

Directions

  • 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 Chia Pudding


Below, I’ve calculated the macros for 1 serving of Pumpkin Pie Chia Pudding.

Nutrition Facts
Serving Size 1
Servings Per Container 1

Amount Per Serving
Calories 378 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 36g 12%
Dietary Fiber 16g 64%
Sugars 15g
Protein 8g 16%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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.

 

One Comment

  1. I like the blend of oats and chia used here! Can’t wait to try.

     

Leave a Comment

Your email address will not be published. Required fields are marked *

*