Creamy Pumpkin Spice Overnight Oats

Creamy Pumpkin Spice Overnight Oats made with Greek yogurt, canned pumpkin puree, chia seeds, pumpkin pie spice, and maple syrup is an easy, healthy, no-cook, make-ahead breakfast recipe. Prep the night before and wake up to a ready-to-go, nutritious meal that will keep you satisfied for hours!

Pumpkin overnight oats in a glass jar topped with nuts and yogurt.

I have a slight obsession with oatmeal and pumpkin recipes! Whether it’s Pumpkin Baked Oatmeal, Pumpkin Oatmeal Cookies, or these no-cook Creamy Pumpkin Overnight Oats, I just can’t get enough of this nutritious combination.

In the name of convenience, I usually make this oatmeal recipe with canned pumpkin puree, but if you are feeling inspired you may want to puree your pumpkin from scratch (it’s worth doing at least once!). Either way, you have to add these healthy pumpkin overnight oats to your fall breakfast menu! They are perfect for meal prep and absolutely delicious. Simply combine a handful of ingredients together in a jar, refrigerate overnight, and enjoy the next morning (no cooking required!). I love to top mine with a spoonful of yogurt and chopped walnuts for an extra boost of flavor and texture.

Oh! And there’s need to wait for Autumn to enjoy these overnight oats! You can enjoy this classic pumpkin pie taste any time of the year – or change it up – and experiment with different flavor combos like Peanut Butter Banana Overnight Oats (so good!) or Protein-Packed Strawberry Overnight Oats. You’ve got so many options.

Reasons to love this recipe

Super convenient: This recipe relies on simple pantry-friendly ingredients (rolled oats, canned pumpkin, chia seeds, ground cinnamon, etc.) and comes together in less than 5 minutes!
Full of flavor: If you love pumpkin pie spice, this creamy pumpkin pie spice overnight oats recipe is for you!
Good for you: The oats are high in fiber, protein, and complex carbs to keep you fueled and satisfied all morning long. Pumpkin is packed full of vitamins and minerals. Plus, this recipe is filled with healthy fats from the chia seeds and extra protein from the Greek yogurt.

Top view of a jar filled with pumpkin oatmeal and topped with yogurt and walnuts.

Ingredients needed

Pumpkin overnight oats are made with an easy combination of wholesome ingredients you probably already have in your kitchen. Here’s everything you need:

Rolled oats: For best results, use old–fashioned rolled oats. Quick oats can work, but won’t be as chewy and will be a bit mushier. Steel-cut oats are much too hard and will not work well.
Milk: I typically use unsweetened almond milk, but any milk you have on hand or prefer will work fine.
Greek yogurt: Makes the oatmeal nice and creamy, plus it adds a boost of protein. Feel free to use plant-based yogurt to keep this recipe vegan and dairy-free.
Pumpkin puree: You can use canned or fresh pumpkin puree. Just don’t grab pumpkin pie filling by mistake, which has added spices and sugar.
Chia seeds: Thickens the mixture and gives the oats a pudding-like texture. They also provide healthy fats, fiber, and protein.
Maple syrup: For the perfect amount of sweetness and a lovely maple flavor.
Pumpkin pie spice: This is what gives the oats that classic pumpkin pie flavor. Feel free to use cinnamon, if you don’t have pumpkin spice in your kitchen. Or make homemade pumpkin spice!
For topping: Adding the crunch of some chopped pecans or walnuts is a nice contrast to the creaminess of the oatmeal.

Ingredients needed to make pumpkin overnight oats divided into small portions.

How to make this recipe

Combine all of the ingredients in a mason jar or bowl, mixing until everything is well incorporated.
Pop on the lid or cover, and place in the fridge for a minimum of 3 hours or preferably overnight until your oats are cold and creamy.
Serve topped with a dollop of yogurt and chopped walnuts or pecans, if desired, and enjoy.

Using a whisk to mix pumpkin puree with oats, greek yogurt and milk.

Pumpkin pie overnight oats in a glass jar.

Expert tips

Gluten-free: All of the ingredients in this recipe are naturally gluten-free, however, oats can get cross-contaminated in factories. To ensure your oats are gluten-free, be sure the package is labeled certified gluten-free.
Vegan: To make this recipe vegan and dairy-free, simply use dairy-free yogurt and plant-based milk.
Serving size: This recipe makes one serving of oatmeal. Feel free to double, triple or quadruple the recipe, if you’re feeding a crowd or meal-prepping for the week.
Warm oats: If you’re not a fan of cold oatmeal, feel free to serve these warmed-up! Once they’ve had a chance to sit in the fridge for at least 3 hours, heat them in the microwave for 30 seconds to a minute or two, depending on how warm you like them. Once heated, give them a stir, and add a splash more of milk.

Frequently asked questions

Are overnight oats healthy?

Yes! Depending on the mix of ingredients, overnight oats can be very nutritious and offer a range of health benefits, due to their high fiber and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc.

What are the nutritional benefits of pumpkin?

According to Healthline, pumpkin is highly nutritious and particularly rich in vitamin A. It’s also high in other vitamins and minerals while being low in calories. And it’s a great source of beta-carotene, a carotenoid that your body converts into vitamin A.

Are overnight oats better with milk or water?

Most overnight oats recipes use milk, however, they can be made without milk and water instead. With the addition of chia seeds and yogurt, you’ll still end up with a nice creamy consistency.

More optional add-ins

Oatmeal is so versatile! Experiment with your favorite flavors and textures by adding fun toppings and mix-ins. Here are some options:

Unsweetened coconut flakes
Nut butter – drizzle in some almond butter, cashew butter, peanut butter or sunflower seed butter for more healthy fats and flavor.
Dried fruit – raisins, dried cranberries, chopped dates or apricots
Fresh fruit – blueberries, apple slices, banana slices
Chopped pecans, walnuts or pumpkin seeds
Mini chocolate chips
Granola

Storage recommendations

Keep leftovers stored in the refrigerator in an airtight container or in mason jars for up to 4 to 5 days. We love to store them in jars or empty peanut butter containers, so they’re portable and can easily be taken on the go. When you’re ready to enjoy them, give them a good stir and add an extra splash of milk.