Pumpkin Spice Overnight Oats

Support my blog by sharing!

Make this Pumpkin Spice Overnight Oats recipe for an easy breakfast meal prep! Made with healthy ingredients and a boost of protein that is great for busy mornings. 

This recipe is the perfect on-the-go option for a high-protein breakfast! It has 34 grams of protein and a good source of fiber thanks to the oats and pumpkin puree. It’s everything you love about pumpkin spice in an easy breakfast! If you’re like me, as soon I start to feel a little chill in the air, I’m ready to break out the pumpkin spice! This delicious overnight oats recipe will satisify that craving plus give you a boost of extra protein. Pair this recipe with this Healthy Pumpkin Spice Coffee Creamer recipe for extra pumpkin flavor! 

I have to admit, it took me a while to get on the overnight oats train. I tried making recipes and was never successful with it. It always turned into a goopy mess and lacked flavor. There are some store-bought versions I liked, such as the one you can find at Trader Joe’s, but I had yet to make a good homemade version. I wanted it to be healthy high protein recipe that also didn’t have added sugar. I finally got the ingredients for this recipe just right!

My trick to overnight oats

The trick I learned is to use protein powder! Adding in the protein powder is a great way to give you a balanced breakfast with the added protein. However, the biggest trick here is to use a protein powder you actually like! This is so important because it adds significant flavor and you will taste it. So for best results only use a protein powder that you actually enjoy the taste of. I like to use a vanilla base and then add in additional flavors like this pumpkin spice version!  

My favorite protein powder is the FlavCityProtein Powder. The flavor is amazing, it has a creamy texture and it also has clean ingredients without any added junk. It is a whey protein powder base. You could also try different flavors of protein powder for different flavor variations such as a chocolate protein powder. 

How much protein is in overnight oats?

This recipe has 34 grams of protein in it it becuase of the addition of the protein powder. Keep in mind that the type of protein powder you use can change the protein content of the overnight oats. 

What type of oats should be used for this recipe?

The best type of oats for overnight oats are old-fashioned rolled oats. Quick oats are too thin for overnight oats, where steel-cut oats will yield a chewy result. Old Fashioned oats will give you the best overall texture.  

Breakfast really is the most important meal of the day!

As a Holistic Nutritionist, one of the first things I do when working with a client is taking a deep dive into their breakfast habits. It is so common in our society to skip breakfast, or just grab a muffin on the go, but unfortunately, this is not setting us up well for the day! It is important to start the day with a healthy breakfast that is nutrient and protein-rich, and this recipe is one that I recommend! It is quick and easy and also tastes delicious. It’s a win-win!

To learn more about working with a Nutritionist, check out my Nutrition Offerings here! 

Are overnight oats healthy?

I think the most important thing when looking at something to determine if it is healthy is if it is made with whole, natural ingredients. I definitely consider oats to be a “real” healthy food! Oats are whole grains, full of fiber, and a healthy carb. However, I think it is important to have a balanced breakfast, so you should always pair oats with protein and fat. Please do not eat pre-packaged, sugar-filled, oatmeal alone for breakfast! This overnight oats recipe has added protein which balances out the meal and is made with simple ingredients. 

Ingredients for this recipe

• Milk – I like whole milk, but you can use your milk of choice or non-dairy milk if desired. 
• Vanilla Protein Powder – I use FlavCity Vanilla Cream Protein Powder
• Old-Fashioned Oats – rolled oats give the best texture because of their thickness. 
• Pumpkin Puree – using real pumpkins gives a dose of veggies and fiber!
• Maple Syrup – used to sweeten. You can omit if you perfer becuase the protein powder is also sweetened. 
• Pumpkin Pie Spice – if you don’t have pumpkin pie spice you can subsitute for cinnamon and nutmeg. 
• Salt – I always use Redmond Real Salt. This helps bring out the flavor. 

Dairy-free substitution

This recipe can easily be made dairy-free and plant-based! To make this recipe dairy-free and vegan-friendly, use a plant-based protein powder and substitute for your favorite plant-based milk alternative. I recommend using unsweetened almond milk or coconut milk. Please note that substituting the protein powder and milk will make the protein content differ. 

Are overnight oats gluten-free?

Yes! Oats are naturally gluten-free but if you are sensitive to gluten I recommend purchasing certified gluten-free oats to ensure there is no cross-contamination. Also, be sure that the protein powder you are using is gluten-free. 

How to make Pumpkin Spice Overnight Oats

Add the milk and protein powder to a medium bowl and whisk well. You can want to ensure that all the clumps are out so give it a good stir if needed. 

Next, add in the pumpkin puree, maple syrup, pumpkin pie spice and salt. Whisk to evenly combine. 

Add in the oats and stir/whisk together. 

Pour mixture into 4 small airtight containers and seal with lid. I love using a half-pint mason jar with a reusable plastic lid. This recipe will perfectly fill up 4 jars! But any airtight container will do the trick. Store in the fridge and then enjoy the next morning. 

How to store overnight oats and how long they last

The best way to store overnight oats is in a tightly sealed jar or container. They will keep in the refrigerator for up to 5 days, so they are perfect for your work-week! 

More high protein breakfast recipes

Peanut Butter Overnight Oats – This is a high protein overnight oats recipe with 40 grams per serving!

Ricotta and Asparagus Frittata – Made with added cottage cheese for a higher amount of protein.