Healthy Overnight Pumpkin Spice Oats: Easy Fall Breakfast
These healthy overnight pumpkin spice oats are creamy, flavorful, and made with simple ingredients. Perfect for busy mornings, they require just five minutes of prep and deliver a delicious, protein-packed breakfast that tastes like fall in a jar.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes (plus overnight refrigeration)
- Yield: 2 servings 1x
- Category: Breakfast
- Cuisine: American
Ingredients
Scale
- 1 cup (90g) rolled oats
- ½ cup (120g) pumpkin purée
- ¾ cup (180ml) milk of choice (e.g., unsweetened almond milk)
- ¼ cup (60g) plain Greek yogurt
- ¼ cup (60g) cottage cheese
- 1–2 tablespoons (15-30ml) maple syrup
- 1 teaspoon pumpkin pie spice
- 1 teaspoon vanilla extract
- Pinch of salt
- Optional toppings: chopped pecans or walnuts, pepitas, nut butter, fresh or dried cranberries, cinnamon, Greek yogurt
Instructions
- Blend the liquid base: In a blender, combine ¾ cup milk and ¼ cup cottage cheese. Blend on high for 20-30 seconds until completely smooth.
- Mix the wet ingredients: In a medium bowl or directly in your jar, whisk together the blended milk mixture, ½ cup pumpkin purée, ¼ cup Greek yogurt, 1-2 tablespoons maple syrup, 1 teaspoon vanilla extract, and 1 teaspoon pumpkin pie spice. Whisk until fully incorporated.
- Add the oats: Stir in 1 cup rolled oats and a pinch of salt. Mix until every oat is coated.
- Divide into jars: Pour the mixture evenly into two pint-sized jars or one large container, leaving about an inch of headspace. Tap gently to settle.
- Refrigerate overnight: Seal jars and refrigerate for at least 6 hours, ideally 8-12 hours.
- Add toppings and serve: In the morning, stir the oats. If too thick, add a splash of milk. Top with desired toppings and serve cold or microwave for 45-60 seconds for warm oats.
Notes
For best results, use 100% pumpkin purée, not pumpkin pie filling. The cottage cheese blend adds protein and creaminess without altering flavor. Oats can be stored in the fridge for up to 5 days; add toppings fresh. For a warm version, cook on stovetop with an extra ¼ cup milk for 5-7 minutes.
Nutrition
- Serving Size: 1 jar (half the reci
- Calories: 285
- Sugar: 12
- Sodium: 200
- Fat: 7
- Saturated Fat: 2
- Carbohydrates: 42
- Fiber: 6
- Protein: 14
Keywords: overnight oats, pumpkin spice, healthy breakfast, fall breakfast, easy breakfast, meal prep, vegetarian, high protein