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Are you looking for a perfectly sweet but still good for you pumpkin treat? These Pumpkin Overnight Oats are a filling and satisfying way to start your morning, and they’re made for meal prep.
My favorite season is fall – Pumpkin Cream Cold Brew, overnight oats, and homemade applesauce are things I look forward to every year–I’m hoping this recipe helps you enjoy those fall flavors while staying on track with your healthy eating and weight loss!
Ingredients in these Pumpkin Overnight Oats
See the recipe card for full information on ingredients and quantities.
- Old fashioned Rolled oats Gluten free if you need them to be.
- Almond Milk or Coconut Milk I prefer almond milk for these, but use whatever plant based milk is in your fridge. If you enjoy regular milk, you can use that as well.
- Pumpkin pie spices: Cinnamon, ginger, cloves, and nutmeg
- Peanut butter Extra protein, and peanut butter is delicious when paired with pumpkin!
How to make Pumpkin Spice Overnight Oats
Step 1: Add oats, yogurt, milk, and spices to a large bowl. If you’re going to add anything to your oats, like MCT powder, you can go ahead and add that in now.
Stir to combine the ingredients with a spoon. This makes a delicious base layer for your recipe and allows the spices to flavor the yogurt and oats.
Step 2: Depending on how you want your oats, now is the time to:
-layer pumpkin and/or peanut butter
-mix all of the ingredients together
-just fill up your jars with the ingredients from Step 1 if you’d like to skip the pumpkin and peanut butter.
Build as many layers in your jar as you like, adding your original oats/Greek Yogurt/milk. layers in between.
These are ready to eat immediately, but I like when they have a chance to sit and the oats soften a bit. I typically refrigerate overnight or at least 4-6 hours.
Recipe Tips
- My favorite way to eat these is to put down a thick base layer of the oats mixture, then layer the peanut butter, a few tablespoons of pumpkin puree, a teaspoon of honey or maple syrup, a couple of tablespoons of chia seeds, and extra extra pumpkin spice. One more oats layer on top and stick in the fridge.
- If you’re looking to make these without yogurt, I’d recommend using a thicker milk, like oat milk, and maybe a scoop of protein powder.
Pumpkin Overnight Oats FAQs
Overnight oats are a super simple meal prep recipe because none of the ingredients break down with refrigerator storage. You can store the oats in the fridge for as long as you’d store opened Greek yogurt in the fridge–about a week.
Yes, I’ve frozen jars of overnight oats before when my plans changed and I didn’t want the oats to go to waste. Allow to thaw all the way and then eat!
This is where plain Greek yogurt comes in (vs vanilla yogurt). Unflavored yogurt is less sweet than vanilla, so if you’d like these oats to be less sweet, use the plain Greek yogurt.
You’ll want to add a tablespoon of pumpkin puree to your oats! Make sure it’s not pie filling, which often contains extra sugar and spices. Plain pumpkin puree is best. I like to add this as a layer.
Healthy Eating Plans
Weight Watchers
The base recipe (oats, plain unsweetened almond milk, Fat free yogurt, and powdered peanut butter) is 1 2025 Plan Point (when using powdered peanut butter)
Here are the points for the optional ingredients:
- Pumpkin puree is 0 points
- 1 tbsp Chia seeds is 3 points
- Instant Coffee is 0 points
21 Day Fix
One serving counts as: 1 yellow container (oats), 1 tsp (almond milk), I’d increase the Greek yogurt in this recipe to 3/4 cup for each serving to make an even red container, and 3 tsp (peanut butter).
Optional Ingredients: negligible amount of green for the pumpkin (I wouldn’t count it), 1 orange container for the chia seeds/MCT powder (choose one for the Fix).
2B Mindset
This is a good healthy breakfast recipe with 50% ffc and 50% protein, thanks to the Greek yogurt and peanut butter. 2B Mindset overnight oats for breakfast are a great way to stay on track with the plan!
If you tried this recipe for Pumpkin Overnight Oats or any other recipe on my site please leave a rating and let me know how it went in the comments!
Easy Pumpkin Spice Overnight Oats with Peanut Butter
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Equipment
- 12 oz Mason Jars
Ingredients
- 1 cup rolled oats
- 1 cup Greek yogurt vanilla or plain
- 1 cup almond milk plain, unsweetened
- 1 ½ tsp ground cinnamon
- ½ tsp ground ginger
- ¼ tsp allspice
- ¼ tsp ground cloves
- ⅛ tsp ground nutmeg
- 2 tbsp peanut butter
Optional Additions:
- 4 tbsp pumpkin puree (unsweetened)
- 2 tsp honey or maple syrup
- 4 tbsp chia seeds
- 2 tbsp MCT powder
- 2 tsp instant coffee
Instructions
- Add oats, yogurt, milk, and spices to a large bowl. If you're going to add coffee or MCT powder to the recipe, you can go ahead and add that in now. 1 cup rolled oats 1 cup Greek yogurt 1 cup almond milk 1 ½ tsp ground cinnamon ½ tsp ground ginger ¼ tsp allspice ¼ tsp ground cloves ⅛ tsp ground nutmeg
- Stir to combine the ingredients with a spoon. This makes a delicious base layer for your recipe and allows the spices to flavor the yogurt and oats.
- Add a layer of the oatmeal mix to a mason jar. Add a layer of peanut butter, as well as any optional ingredients you'd like to layer. 2 tbsp peanut butter
- I layer the peanut butter, a few tablespoons of pumpkin puree, a teaspoon of honey or maple syrup, a couple of tablespoons of chia seeds, and pumpkin spice. 4 tbsp pumpkin puree (unsweetened) 2 tsp honey 4 tbsp chia seeds
- Build as many layers in your jar as you like, adding your original oats/Greek Yogurt/milk. layers in between.
- Cover the jars and refrigerate. These are ready to eat immediately, but I like when they have a chance to sit and the oats soften a bit. I typically refrigerate overnight or at least 4-6 hours.
- Enjoy! Sometimes I add extra almond milk before stirring and eating.
Video
Notes
Nutrition
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This looks so good! What a great recipe to make for friends in the fall!
Is this OK for type 2diebet
Hi Betty,
While this is a healthy recipe, we’d suggest checking with your doctor to be sure it’s okay for you.
Hi, nice blog very delicious content, and also the recipe. you have to take protein for your body so I am using vegan protein. It gives good energy.
Delish!!!!! I divided mine up into 3 servings and added coconut and walnuts to each serving just prior to eating. What a filling and satisfying breakfast!
I made these tonight! Cannot wait to try them in the morning!!
My comment is that every time I click on a food picture, it sends me to a “leave reply” page. How do I see a recipe? They look good.
Hi Gordon! Scroll to the bottom of the post and you’ll see the printable recipe. If you need help, let me know and I’ll make a short video for you :)
Goodness, those look delicious. Great combos. Are the jars in your pix just regular 12 oz mason jars? Thx
Hi Heather! I used 8 oz jars, but overfilled them a bit for pictures :)