If you are looking for a way to “spice” up your oatmeal this fall, this pumpkin spice overnight oats recipe is your next breakfast. These pumpkin oats are vegan, gluten-free, dairy-free and naturally-sweetened. They are easy and fast to make (no cooking required!), and are great to make-ahead for busy mornings.
Are Overnight Oats Healthy?
Overnight oats are a healthy way to start your day and a delicious way to get more whole grains into your diet. Whole grains contain complex carbohydrates (carbohydrates are our main source of energy and help fuel our brains), proteins, fiber, healthy plant fat and antioxidants. Whole grains (grains in their whole form) also help decrease inflammation. Fiber is also incredibly important in maintaining a healthy microbiome.
This recipe also includes:
- Pumpkin for some vitamin A
- Hemp seeds for health plant-based fats, protein and extra fiber
Ingredients in Pumpkin Spice Overnight Oats
- Oats – You can use quick or rolled oats. If you are gluten-free, check the back to ensure they are gluten-free (not all oats are).
- Hemp seeds – Hemp seeds add extra protein (5 grams a tablespoon), fiber and healthy fats. The combination of protein, fiber and healthy fat will keep you feeling full.
- Pumpkin – Look for canned unsweetened pumpkin puree.
- Non-Dairy Milk – I use organic, unsweetened vanilla almond milk, but feel free to use your favorite (cashew, oat, soy, etc). I prefer to use unsweetened and then use a natural sweetener (like maple syrup or honey). If you only have sweetened milk available, you may need to scale back the sweetener.
- Maple-syrup – This will be the sweetener in overnight oats but you can also use honey.
- Vanilla – Adds additional flavor. Look for natural vanilla extract.
- Pumpkin spice – Pumpkin spice is a mix of cinnamon, nutmeg, ginger, cloves and allspice. You can likely find pre-mixed pumpkin spice at your local grocer (I buy Trader Joe’s) BUT I promise these oats will be a lot more flavorful if you make your own mix. However, if you don’t use these spices often, its probably more cost effective to buy pre-mixed pumpkin spice.
- Vanilla protein powder – If you are looking to add more protein to your mornings, add a scoop of vanilla protein powder. However, you will need to add about 1/4A cup more milk. This will also change the flavor profile of the recipe.
How to Make Pumpkin Overnight Oats
Unlike traditional oats, which are cooked over the stovetop, you mix the ingredients together and refrigerate them overnight.
Step 1: Start by mixing the oats, hemp seeds and spice mix. If you are adding protein powder I would recommend adding the protein during this step.
Step 2: In a separate bowl blend the wet ingredients.
Step 3: Mix together. You can portion out the servings (makes 3) into small mason jars to eat on the go!
Step 4: In the morning, I like to add a little coconut yogurt (for probiotics) and walnuts (more healthy fats!).
Overnight Oats Tips and Substitutions
- Do not use steel-cut oats. Steel cut oats will not absorb the liquid like rolled oats.
- If you want to substitute chia seeds for hemp seeds, you will need to add at least 1/2 cup more liquid.
- For added protein, I like to add half a scoop of unsweetened vanilla protein, per serving. Since this recipe makes 3 servings, use about 1 1/2 scoops. Just note if you add protein powder that’s likely sweetened, its going to affect the flavor profile of the oats. You may need add little or no sweetener and a splash more milk.
Storage
- These oats can be stored for up to 5 days in a glass container. You can also pre-portion out the servings for a quick grab and go meal.
- Do not freeze.
Frequently Asked Questions
These oats are delicious out of the fridge or warm. If you want to warm yours up, heat over medium heat and add about 2 tablespoons of water or milk. Alternatively, put the overnight oats in the microwave for a minute.
No. Freezing changes the texture of the oats and they may be watery.
If you do not add enough liquid, the oats will be dry. This recipe should provide the appropriate ratio of oats to liquid.
Cooking sometimes can diminish nutrients. In an overnight oats recipe, the flavors have a chance to meld together and the oats soften without heat.
Additional Recipes You May Like
PrintPumpkin Spice Overnight Oats
These pumpkin spice overnight oats are vegan, gluten-free and are filled with warming spices that make them taste like pumpkin pie!
- Prep Time: 5 minutes
- Cook Time: 5 hours
- Total Time: 5 hours 5 minutes
- Yield: 3 servings
Ingredients
Pumpkin Spice Mix
- 2 tablespoon ground cinnamon
- 2 teaspoon ground ginger
- 1 teaspoon ground cloves
- 1 teaspoon ground allspice
- 1/2 teaspoon nutmeg
Pumpkin Spice Overnight Oats
- 1 1/2 cup gluten-free rolled oats
- 1/2 cup pureed pumpkin
- 2 cups unsweetened vanilla almond milk (or other non-dairy milk)
- 2 teaspoon vanilla
- 2 teaspoons pumpkin pie spice mix
- 2–3 tablespoons maple syrup
- 3 tablespoons hemp seed
- pinch sea salt
Toppings
- Walnuts
- Coconut yogurt
Instructions
1. SPICE MIX: If you are making your own spice mix, mix cinnamon, ginger, nutmeg, allspice and cloves together. Store in a small, glass spice jar.
2. OATS: To a small bowl, add pumpkin purée, vanilla, maple syrup and pinch of salt. Mix well. In a separate bowl, mix together the oats, hemp seed and pumpkin pie spice mix. Blend. Add the dry mix to the wet mix and blend well.
3. If desired, portion out the mixture into three mason jars with lids.
3. Store mixture in a covered container in the refrigerator for at least 5 hours, preferably overnight. In the morning, add a few tablespoons of coconut yogurt and a tablespoon of walnuts. Add more maple syrup if desired.