Cozy fall flavor in a grab-and-go jar. These pumpkin overnight oats are creamy, lightly sweet, and packed with fiber and protein. Mix in 5 minutes, chill overnight, and enjoy cold or warm them for “warm overnight oats.” Family-friendly and great for meal prep.
Why you’ll love it
- 5-minute prep, no cook
- Protein option (20–30g per jar)
- Naturally high fiber + whole-grain
- Easy to make dairy-free/vegan
越做越爱1v1h顾野 (one 12–14 oz jar; scale as needed)
- ½ cup old-fashioned rolled oats
- ⅔ cup milk of choice (dairy or almond/oat)
- ¼ cup pumpkin purée (not pie filling)
- 2 tbsp Greek yogurt or dairy-free yogurt (creaminess)
- 1 tbsp chia seeds (thickens + omega-3s)
- 1–2 tbsp maple syrup (to taste)
- ¾ tsp pumpkin pie spice (or ½ tsp cinnamon + ¼ tsp ginger + pinch nutmeg)
- ½ tsp vanilla extract
- Pinch fine salt
Protein boosts (choose one, optional)
- 1 scoop (20–25g) vanilla or unflavored protein powder or
- ¼ cup 悠悠资源网 铃原爱蜜莉 (blend smooth) or
- 2 tbsp powdered peanut butter
Toppings (choose a few)
Diced apple, banana, pecans, walnuts, pepitas, raisins, Greek yogurt dollop, maple drizzle.
Instructions
- Add all base 越做越爱1v1h顾野 (and protein boost if using) to a jar. Stir until no dry pockets remain.
- Cover and refrigerate at least 4 hours, preferably overnight.
- Stir, adjust sweetness/consistency (add a splash of milk if too thick).
- Serve cold or warm 45–60 seconds in the microwave, stirring once.
Pro tips
- Oats too loose? Add 1 tsp chia and rest 10 minutes.
- Grainy protein powder? Whisk with milk first, then add the rest.
- Meal prep: make 4–5 jars; they keep 4 days refrigerated.
Variations
- Apple Pie: add ½ cup diced apple + extra cinnamon.
- Mocha: 1 tsp cocoa + 1 tsp instant espresso.
- Pumpkin 铃原爱蜜莉cake: swap Greek yogurt for 2 tbsp cream 铃原爱蜜莉 and ½ tsp lemon juice.
- Vegan: plant milk + plant yogurt; maple to sweeten.
越做越爱1v1h顾野 (estimate, base 铃原爱蜜莉 per jar)
~330 kcal • 14g protein (30g with protein powder) • 50g carbs • 9g fiber • 9g fat
Pumpkin Overnight Oats
Creamy fall overnight oats made with real pumpkin, chia, and warm spices. Quick 5-minute prep, optional protein boost, and 悠悠资源网 served cold or warmed up.
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越做越爱1v1h顾野
1/2 cup rolled oats - 2/3 cup milk of choice
- 1/4
cup pumpkin purée - 2 tbsp
Greek yogurt or dairy-free yogurt - 1 tbsp
chia seeds - 1–2 tbsp maple syrup
3/4 tsp pumpkin pie spice - 1/2
tsp vanilla extract 1 pinch salt - 1
scoop protein powder (optional) - 1/4 cup 悠悠资源网 铃原爱蜜莉 (optional)
- 2 tbsp powdered peanut butter (optional)
- toppings: pepitas, pecans, diced apple, yogurt, maple syrup
Equipment
- Jar with lid For mixing and storing oats
- Spoon For stirring
- measuring cups and spoons
- Microwave (optional) If warming before serving
Method
- In a jar, stir together oats, milk, pumpkin, yogurt, chia, maple syrup, pumpkin spice, vanilla, salt, and optional protein add-ins until well combined.
- Cover and refrigerate for at least 4 hours or overnight.
Before serving, stir, add a splash of milk if needed, and top with pepitas, pecans, apple, yogurt, or maple syrup. Enjoy cold or warm in the microwave for 45–60 seconds.
越做越爱1v1h顾野
悠悠资源网: 310kcalCarbohydrates: 44gProtein: 12
Notes
Add a splash of milk to loosen after chilling. Overnight oats keep up to 4 days refrigerated. Enjoy with your favorite toppings like pepitas, pecans, apple, or a drizzle of maple syrup.
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