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–+ servings
Pumpkin spice overnight oats in a glass mason jar topped with whipped cream, pumpkin seeds, and a dusting of cinnamon, photographed on a wooden board with autumn leaves in the background

Pumpkin Spice Overnight Oats

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Prep Time 10 minutes
Cook Time 1 minute
Total Time 8 hours 11 minutes
Servings 2 jars
Calories 410 kcal

Equipment

  • 16-oz mason jars with lids (x2)
  • Medium mixing bowl
  • Whisk
  • Measuring cups and spoons

Ingredients
  

Overnight Oats Base

  • 1 cup old-fashioned rolled oats not instant or steel-cut
  • 3/4 cup plain full-fat Greek yogurt or dairy-free coconut yogurt
  • 1/2 cup canned pumpkin puree not pumpkin pie filling
  • 1/2 cup milk dairy or unsweetened plant-based (oat, almond, or coconut)
  • 1 scoop vanilla protein powder whey or plant-based, about 30g
  • 2 tablespoons pure maple syrup adjust to taste
  • 1 teaspoon pumpkin pie spice
  • 1/2 teaspoon ground cinnamon plus more for topping
  • 1/2 teaspoon pure vanilla extract
  • 1/8 teaspoon fine sea salt

Optional Toppings

  • 2 tablespoons pumpkin seeds (pepitas) toasted
  • 2 tablespoons granola for crunch
  • 1 tablespoon almond butter or peanut butter optional, adds healthy fat and protein
  • whipped cream or coconut whipped cream optional, for serving
  • extra cinnamon or pumpkin pie spice for dusting

Instructions
 

Mix the Base

  • In a medium bowl or large measuring cup, whisk together the Greek yogurt, pumpkin puree, milk, maple syrup, vanilla extract, pumpkin pie spice, cinnamon, and sea salt until smooth and well combined.
  • Add the protein powder and whisk again until fully incorporated with no lumps remaining.
  • Add the rolled oats and stir until everything is evenly mixed.

Portion and Refrigerate

  • Divide the mixture evenly between two 16-oz mason jars or airtight containers.
  • Seal the jars with lids and refrigerate for at least 6 hours, or overnight (8 hours is ideal for the creamiest texture).

Serve

  • In the morning, remove the jars from the refrigerator. Give the oats a good stir and taste — add a splash of milk if you prefer a looser texture, or an extra drizzle of maple syrup if you like it sweeter.
  • Top each jar with toasted pumpkin seeds, granola, a drizzle of nut butter, a dollop of whipped cream, and a dusting of cinnamon or pumpkin pie spice. Enjoy immediately or pack the jar (without toppings) to take with you.

Notes

Storage: Keeps refrigerated in sealed jars for up to 5 days. Add toppings fresh each morning. Dairy-free: Use coconut yogurt and oat milk. Lower sugar: Reduce maple syrup to 1 tsp or omit if protein powder is sweetened. Extra protein boost: Stir in 2 tbsp nut butter for an additional 6-8g protein. Chia seed add-in: 1 tbsp chia seeds per jar adds omega-3s and extra thickness.

Nutrition

Calories: 410kcalCarbohydrates: 48gProtein: 32gFat: 9gSodium: 290mgFiber: 6gSugar: 16g
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