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Pumpkin Spice Overnight Oats

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

Pair this recipe with this Healthy Pumpkin Spice Coffee Creamer recipe!

overnight oats next to ingredients used to create recipe

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. 

My trick to overnight oats

The trick I learned is to use protein powder! Adding in the protein powder, instead of something like Greek yogurt, helps 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 the protein powder adds significant flavor and you will taste it. So 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 Flav City Protein Powder. The flavor is amazing and it also has clean ingredients without any added junk. 

What is the best way to store overnight oats?

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! 

My favorite way to store overnight oats is with an 8-ounce mason jar. They are the perfect size to fit 1 serving. Then, I use these reusable plastic lids to keep a tight seal. 

What type of oats should be used for this recipe?

The best type of oats for overnight oats are old-fashioned rolled oats My favorite brand is Bob’s Red Mill. Quick-cooking oats are too thin for overnight oats, where steel-cut oats will yield a chewy result. Old Fashion oats will give you the best overall texture.  

Are overnight oats healthy?

As a holistic nutritionist, the most important thing to me is using real, whole, natural ingredients. I definitely consider oats to be a “real” healthy food! Oats are a whole grain, 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! 

four jars of pumpkin spice overnight oats

Ingredients for this recipe


  • Milk
  • Vanilla Protein Powder
  • Old Fashion Oats


  • Pumpkin Puree
  • Maple Syrup
  • Pumpkin Pie Spice
  • Salt 
overhead view of overnight oats

For other fall-inspired recipes, click here!

Prep Time 5 minutes
Course Breakfast
Servings 4


  • 4 8oz mason jars with lids


  • 2 cups of milk
  • 4 servings of vanilla protein powder see note
  • ½ cup pumpkin puree
  • 2 tbsp maple syrup add more or less to adjust the sweetness
  • ¼ tsp salt
  • 1 ½ tsp pumpkin spice
  • 2 cups of Old Fashion Rolled oats


  • Add milk and protein powder to a bowl, and whisk to combine (make sure to get all the clumps out)
  • Add in pumpkin puree, maple syrup, salt, and pumpkin spice. Whisk to combine.
  • Add in oats and stir
  • Add to small jars, I like to use half-pint (8 oz) mason jars.
  • Leave in the fridge overnight (or a minimum of 4 hours)
  • Enjoy the next morning! This recipe will last up to 5 days in the fridge.


Make sure to use a vanilla protein powder that you actually enjoy the taste of. The flavor of the protein powder can drastically change the flavor! I like to use the FlavCity Vanilla Cream Protein Powder.
Keyword breakfast, Easy, Fall Recipe, Gluten Free

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