5-minute Healthy Pumpkin Overnight Oats

Name: Pumpkin Chocolate Chip Overnight Oats
Prep time: 5 min
Total time: 305 min
Ingredients: 1/4 cup rolled oats; 1 scoop protein powder; 1/4 cup pumpkin puree; 1/3 cup Almond milk; 1/2 tsp pumpkin pie spice; 1/8 tsp maple extract; 2 tbsp dark chocolate chips plus more for garnish; 1 tsp chopped pecans for garnish; 2 tsp pure maple syrup

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This Pumpkin Overnight Oatmeal is not only delicious, but good for you too! Healthy, quick, easy AND delicious, that’s the perfect way to start your day!

These are a real treat in the fall when we’re loving all things pumpkin. Who doesn’t want to start their day out with pumpkin? Pair it with a pumpkin latte for all the fall feels.

pumpkin overnight oats garnished with pecans and chocolate chips

Tis the season for all things pumpkin, right?! Around here we can’t get enough– pumpkin muffins, pumpkin soup, and pumpkin breakfast cookies.

I’ve been roasting pumpkins like crazy to make fresh pumpkin puree for all of these delicious recipes.

I know that overnight oats are not a new invention, but I think they’re still all the rage. This healthy pumpkin recipe takes 5 minutes to prep, then throw it in the fridge and eat it the next day. Better yet, make a few to last you all week.

Benefits of Pumpkin

Did you know that pumpkin is good for you? Let’s look at some of the benefits~

Keeps your eyesight sharp, it’s loaded with Vitamin A
Good source of fiber. Fiber seems to help people eat less, which results in shedding pounds
Reduces cancer risk, due to the anti-oxidant beta-carotene which may play a role in cancer prevention.
protects your skin
Beats bananas in the potassium category. Great for post work out!
Boosts your immune system due to Vitamin C.

If you make pumpkin puree´ from scratch, or just happen to carve some pumpkins, the seeds are good for you too. They boost your mood because of the tryptophan, which produces serotonin.

Some studies have also shown that the seeds reduce your LDL, or “bad” cholesterol.

Ingredients

old fashioned rolled oats- rolled oats are best, quick oats could get too mushy.
protein powder– I like 100% whey protein isolate, but you can use your favorite.
pumpkin puree– homemade or canned, make sure it’s puree and not pie filling
almond milk– I choose this because it has fewer calories and carbs than milk, but any milk is fine.
pumpkin pie spice– this has all the spicy warm goodness.
maple extract– this boosts the maple flavor without adding sugars.
dark chocolate chips– you could also use milk if you like it better, or if you like the really dark stuff, chop up a bit of a bar and use that.
chopped pecans– for garnish and texture
pure maple syrup– to sweeten in an unprocessed way.

small turquoise dish full of fresh pumpkin puree, a few whole pecans on the side with ground cinnamon and 2 mason jars full of rolled oats

Instructions

There are a few different options when making Overnight Oats. The main thing is that the oats are going to soak in the liquid to soften, rather than cooking them.

Many of my other overnight oats recipes (Carrot Cake, Toasted Coconut, Apple & Peanut butter) contain Greek yogurt, which really amps up the protein.

But for this recipe, I’m only using almond milk as the liquid and adding some protein powder.

STEP ONE: Place the oats, protein powder, pumpkin, pumpkin pie spice, maple extract, almond milk, maple syrup and chocolate chips in a pint-sized mason jar, or other container.

STEP TWO: Cover the jar and shake well. Alternatively, you can stir it. I like to use 8 ounce mason jars, or these adorable weck jars.

STEP THREE: Place in the refrigerator overnight. After the oats have set up, garnish with a few chocolate chips and some chopped pecans.

mason jar layered with rolled oats at the bottom, then a layer of protein powder, a layer of fresh pumpkin puree, jar of milk in the background, some oats spilled on the table

It only needs 4-5 hours to soak and set up, but typically this recipe is made the night before and stays in the refrigerator overnight, which could be 8+ hours, depending on when you make it.

Pumpkin Overnight Oats will last in the fridge in an airtight container for 5 days.

The longer it soaks, the creamier the texture will be. It can be eaten hot or cold.

Make it “Trim Healthy Mama” friendly

For those of you following the THM plan, sub out the following:

Use chopped dark chocolate (70-80%) in place of the chocolate chips, and maybe just garnish or use a little less.
Use an on plan sweetener in place of maple syrup.

This is an “E” meal. 🙂

Faq’s

What kind of oats are best?

Old-fashioned rolled oats are the best for overnight oats recipes. They’ll give you that creamy smooth texture with just the right amount of chew.

Steel cut oats won’t soften enough and therefore will be very chewy and quite dense.

Quick Oats will get too soggy.

Can you use water instead of milk?

You can use water as your liquid, however, Almond milk, Cashew milk or Cow’s milk will be much creamier and flavorful.

More overnight oatmeal Flavors

Carrot Cake
Toasted Coconut
Apples & Peanut Butter
Pineapple Coconut
Chunky Monkey
Raspberry Vanilla
Blueberry Maple

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