Pumpkin Protein Overnight Oats

These Pumpkin Protein Overnight Oats taste like pumpkin pie in a jar, with 39 grams of protein and 10 grams of fiber to keep you full all morning. They take just 5 minutes to stir together, so a cozy fall breakfast is ready and waiting in the fridge.

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Reasons You’ll Love This Recipe:

• Tastes like pumpkin pie – All the cozy fall flavor of pumpkin pie, in a breakfast you can eat by the spoonful.
• High protein – With 39 grams of protein per jar, it’s an easy way to hit your protein goals before 9 a.m.
• Packed with fiber – Oats, chia, flax, and pumpkin add up to 10 grams of fiber to keep you full all morning.
• 5 minutes of prep – Just stir everything together and let the fridge do the rest.
• Meal prep friendly – Make a few jars at once and breakfast is handled for the next 3 days.
• Grab and go – Seal the jar and take it with you for busy mornings, school drop-off, or the office.

Ingredients & Substitutions

For a full ingredient list with quantities, please check out the recipe card at the bottom of this post!

• Milk – Use any milk you like. Dairy milk and soy milk add the most protein, and almond or oat milk work great for a plant-based option.
• Greek yogurt – Makes these oats extra thick and creamy while adding even more protein. Plain or vanilla both work, and cottage cheese blended smooth is a good swap too.
• Pumpkin puree – Adds the pumpkin flavor plus fiber and vitamin A. Make sure it’s pure pumpkin puree and not pumpkin pie filling, since the cans look almost identical on the shelf.
• Old-fashioned oats – Old-fashioned rolled oats hold their texture best overnight. Use certified gluten-free oats if you need these to be gluten-free.
• Chia seeds – Thicken the oats and add fiber and omega-3s.
• Ground flax seeds – Add another boost of fiber and healthy fats.
• Pumpkin pie spice – The warm, cozy pumpkin pie flavor in one easy shake. You can also mix your own with cinnamon, ginger, nutmeg, and cloves.
• Vanilla protein powder – Adds sweetness and brings these oats up to 39 grams of protein. If you’re making them for kids or skipping protein powder, add a drizzle of maple syrup for sweetness and an extra splash of milk.

How to Make Pumpkin Overnight Oats

For complete instructions, please check out the recipe card at the bottom of this post!

1. Add the milk, Greek yogurt, pumpkin puree, oats, chia seeds, ground flax seeds, pumpkin pie spice, and protein powder to a jar or bowl.
2. Stir until everything is well combined and there are no protein powder clumps.
3. Let the oats sit for 5 minutes, then stir again so the chia seeds don’t settle on the bottom.
4. Cover and refrigerate overnight, or for at least 4 hours.
5. Give the oats a stir, add your favorite toppings, and enjoy cold or warmed up.

Tips & Variations

• Mix the protein powder first – If your protein powder tends to clump, whisk it into the milk before adding everything else for the smoothest texture.
• Don’t skip the second stir – Stirring again after 5 minutes keeps the chia seeds and oats from clumping at the bottom of the jar.
• Adjust the thickness – These oats set up thick, so add an extra splash of milk in the morning if you like them looser.
• Make it pumpkin pie – Top with a dollop of whipped cream or Greek yogurt and a sprinkle of graham cracker crumbs for full pumpkin pie vibes.
• Add some crunch – Pepitas, chopped pecans, or a sprinkle of granola add great texture on top.
• Make it sweeter – Stir in a little maple syrup or a splash of vanilla extract if your protein powder isn’t very sweet.
• Make it for kids – Leave out the protein powder and add a drizzle of maple syrup. They’ll still get protein from the Greek yogurt, milk, and optional seeds.
• Enjoy it warm – Microwave the oats in 30-second increments, stirring in between, for a cozy pumpkin oatmeal.
• Batch prep it – Line up three or four jars and make them assembly-line style for an easy grab-and-go breakfast all week.

Meal Prep & Storage

• Fridge – Store pumpkin protein overnight oats in an airtight jar or container in the fridge for up to 3 days.
• Toppings – Add crunchy toppings like pepitas, pecans, or granola right before eating so they stay crisp.
• Texture – The oats keep thickening the longer they sit, so stir in a splash of milk on day 2 or 3 if needed.
• Freezer – I don’t recommend freezing these overnight oats, because the Greek yogurt separates and turns grainy once thawed.

Recipe FAQs

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• 10 Ounce Glass Jars
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