Pumpkin Overnight Oats

By The Modern Nonna

on Sep 16, 2022, Updated Aug 15, 2025

5 from 1 vote
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Calling all oatmeal and 🎃 pumpkin lovers! If you can’t wait for Pumpkin Spice Latte season, then you’re going to love these Pumpkin Overnight Oats. Perfect for making 4-5 days in advance, these oats are a simple grab-and-go option for busy mornings. They’re light, creamy, and satisfyingly filling—perfect for a tasty and effortless breakfast. Coming in at only 270 calories per jar, these overnight oats will leave you filling satisfied while supporting your weight loss goals. Over the years, I’ve experimented with countless versions of overnight oats, and if you’re a pumpkin enthusiast, this one is sure to become a favorite.

Table of Contents

A close-up of pumpkin overnight oats in a jar, topped with cream and nuts, with a spoon lifting a portion. Another jar of oats and scattered oats and seeds are visible on a wooden surface.

Why You’ll Love Pumpkin Overnight Oats

Pumpkin Overnight Oats combine the rich, comforting flavors of pumpkin and warm spices with the convenience of a ready-to-eat ☀️ breakfast. They’re creamy, delicious, and perfect for making ahead, ensuring you have a nutritious and satisfying meal waiting for you every morning. Plus, they’re versatile—easily customizable with your favorite toppings and mix-ins. Whether you’re a pumpkin lover or just looking for a quick and tasty breakfast, these 🌝 overnight oats will quickly become a staple in your routine.

Ingredients

Six small bowls on a white surface, each containing a different ingredient: oats, pumpkin puree, yogurt, maple syrup, ground spice (possibly cinnamon), and a pinch of salt.

🎃 Pumpkin puree: The star of the show! Use pure pumpkin puree (not pumpkin pie filling) for the creamier, most flavorful fall overnight oats.

🌾 Oats: Quick rolled oats give this recipe the best texture and make you feel like you’re eating pumpkin pie – without the guilt or calories!

🍂 Maple Syrup and Pumpkin spice: Sugar and spice make everything nice! Maple syrup adds a natural, caramel-like sweetness that pairs beautifully with the pumpkin and spices – a cozy blend of cinnamon, nutmeg, ginger, and cloves

🥛 Yogurt: A dollop of tangy yogurt makes the oats creamy and balances the sweetness of the other components. You could also use vanilla yogurt for extra flavor.

Nonna’s Tip 🥛

You can use any dairy-free yogurt that you enjoy. Alternatively, you can skip the yogurt and water altogether and use almond or oat milk instead.

Two glass jars filled with creamy pumpkin overnight oats, topped with yogurt, pecans, pumpkin seeds, and a sprinkle of cinnamon. A spoon is in one jar. Rolled oats are scattered on the wooden board underneath.

Meal Prep and Storage Tips

  • Batch it up – Mix up a big bowl of oats on Sunday night and portion into jars for the week.
  • Seal the deal – Use airtight containers or mason jars to keep them fresh for up to 5 days in the fridge.
  • Top it later – Add nuts just before eating so they stay crunchy.

Variations and Substitutions for Pumpkin Overnight Oats

This fun fall recipe can be adjusted to your taste and dietary preference, but remember, if you are changing or adding ingredients, you may have to experiment and adjust the quantities.

  1. Add chopped fruits like 🍎 apples, bananas, or berries to the mixture before refrigerating.
  2. Make a vegan or dairy-free version of the oats by ensuring all your ingredients are dairy-free or vegan, such as the yogurt and milk.
  3. Swirl in almond butter, 🥜 peanut butter, or cashew butter for added flavor and protein.
  4. Feel free to add your favorite mix-ins, such as chia seeds, flax seeds, chocolate chips, pumpkin seeds, or chopped nuts, for extra texture and flavor.
  5. Add a scoop of protein powder to the mixture, but keep in mind you may have to experiment and adjust the quantities of other ingredients.
  6. Substitute maple syrup or 🍯 honey with agave nectar, stevia, or sugar-free syrup in your Pumpkin Spice Overnight Oats.

Similar Recipes

Best Served With

  • Coffee or tea 🫖
  • Another favorite breakfast dish such as my Zucchini Egg Bake
  • Some fresh fruit such as sliced bananas, apples, or a handful of berries

Common Questions

what type of salt do you use?

I use Redmond Real Salt, please note that depending on the salt you use, your dish may be less or more salty. Salt is to taste, so please always taste and adjust as you cook.

Can I make Pumpkin Overnight Oats vegan or dairy-free?

Yes, you can certainly make this recipe vegan or dairy-free by using any dairy-free yogurt that you enjoy. You can also substitute the yogurt and water altogether and add some almond or plant milk instead. You need 1/2 cup of your preferred plant milk to substitute for the yogurt and water in the Pumpkin Overnight Oats. 

Can I eat the oats warmed up?

These oats are meant to be eaten cold, but if you add plant milk instead of yogurt and water, you can heat them up on the stove if you wish. 

What type of jar do you use for your overnight oats?

I use the 250ml wide-mouth jar, but you can use any jar you’d like or even a bowl.

How long will the oats last in the fridge?

Pumpkin Overnight Oats typically last in the fridge for up to 4-5 days. This makes them a great option for meal prep, allowing you to prepare several servings in advance. To ensure the best taste and texture, I recommend consuming them within this timeframe.

How can I make pumpkin pie spice?

To make pumpkin pie spice, mix 1.5 tablespoons of ground cinnamon, 1 teaspoon ground ginger, 1 teaspoon ground nutmeg, 1/2 teaspoon all-spice, and 1/2 teaspoon ground cloves.

Can I warm it up?

Absolutely! Overnight oats can be enjoyed both cold and warm. You can warm them on the stove or in the microwave for 1-2 minutes.

Two glass jars filled with creamy pumpkin overnight oats, topped with yogurt, pecans, pumpkin seeds, and a sprinkle of cinnamon. A spoon is in one jar. Rolled oats are scattered on the wooden board underneath.

Pumpkin Overnight Oats

Calling all oatmeal and 🎃 pumpkin lovers! Breakfast will be a breeze with my incredible Pumpkin Overnight Oats. These oats are light, creamy, and satisfyingly filling—perfect for a tasty and effortless breakfast.
5 from 1 vote
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Course: Breakfast
Cuisine: American
Makes: 1 serving
Author: The Modern Nonna
Prep Time: 5 minutes
Total Time: 5 minutes

Video

Equipment

Mixing Bowls
Measuring Cups + Spoons
Liquid Measuring Cup
Redmond Real Salt
Small Mason Jars (250ml)

Ingredients 

  • ½ cup quick cooking overnight oats
  • pinch of salt
  • ¼ teaspoon pumpkin pie spice, to taste
  • 2 tablespoon pure pumpkin puree
  • ¼ cup plain yogurt, or vanilla yogurt
  • ½ tablespoon maple syrup or honey, adjust sweetness to your liking
  • ¼ cup filtered water

Yogurt Pumpkin Topping

  • ¼ cup plain yogurt, or vanilla yogurt
  • maple syrup, to taste
  • pinch of pumpkin pie spice, to taste
  • 1 tablespoon pure pumpkin puree

Instructions 

  • In a small mason jar or bowl, add the oats, a pinch of salt, pumpkin pie spice, pumpkin puree, yogurt, and maple syrup or honey.
    A clear glass bowl containing oats, pumpkin puree, yogurt, and spices, all neatly separated, sits on a white marble surface.
  • Mix everything well and then add the water. Stir again and refrigerate for at least four hours or overnight. Once it has set, you can prepare the yogurt topping by stirring all the ingredients in a bowl.
    A glass bowl filled with chunky, golden-yellow liquid, possibly a curry or sauce, placed on a white marble surface.
  • Add the yogurt topping and optionally add a touch of regular or coconut whipped cream. Enjoy cold as this recipe is meant to be served chilled.
    A glass jar filled with creamy orange pumpkin overnight oats, topped with yogurt, pecans, pumpkin seeds, oats, and a sprinkle of cinnamon, sits on a wooden board next to another similar jar.

Notes

  • Fruit add-ins: Add chopped fruits like apples, bananas, or berries to the mixture before refrigerating.
  • Vegan: Make a vegan or dairy-free version of the oats by ensuring all your ingredients are dairy-free or vegan, such as the yogurt and milk.
  • Nut butter options: Swirl in almond butter, peanut butter, or cashew butter for added flavor and protein.
  • Crunchy mix-ins: Feel free to add your favorite mix-ins, such as chia seeds, flax seeds, chocolate chips, pumpkin seeds, or chopped nuts, for extra texture and flavor.
  • High-protein:  Add a scoop of protein powder to the mixture, but keep in mind you may have to experiment and adjust the quantities of other ingredients.
  • Sweeteners: Substitute maple syrup or honey with agave nectar, stevia, or sugar-free syrup.

Nutrition

Serving: 1 serving, Calories: 269kcal, Carbohydrates: 44g, Protein: 10g, Fat: 7g, Saturated Fat: 3g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Cholesterol: 16mg, Sodium: 64mg, Potassium: 454mg, Fiber: 5g, Sugar: 14g, Vitamin A: 7126IU, Vitamin C: 3mg, Calcium: 195mg, Iron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Breakfast
Cuisine: American
COOKED IT? SLAYED IT? 💅
Tag @themodernnonna so I can hype you up 👏 and don’t forget to rate ⭐, drop a comment 💬, and show some love right here on the recipe!

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Hi! I'm Sneji. Nice to meet you!

I am more commonly known as “The Modern Nonna” on social media where I create easy home cooked meals with a modern twist. I was born and raised in Sofia, Bulgaria and learned how to cook at the best culinary school in the world – my grandma’s kitchen. I lived in Greece on the Island of Crete with my parents for a while and then moved to Toronto, Canada when I was in grade 5. I started to really cook and experiment with food 11 years ago when I was 21 years old. Everything I currently know is a reflection of some part of my life…

More about me

Keep up to date with me on social media! Follow @themodernnonna

5 from 1 vote

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2 Comments

    1. Unfortunately I don’t as every brand holds different values but please plug your ingredients into my fitness pal ❤️

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