Healthy Pumpkin Pie Overnight Oats

Healthy Pumpkin Pie Overnight Oats

Get your pumpkin-fix with a jar of healthy pumpkin pie overnight oats. Made the night before, it’s like waking up to pumpkin pie for breakfast.

Wake up to a jar of healthy pumpkin pie overnight oats

October is almost over which means one thing: there’s only a month left to make pumpkin-filled everything (after all, we have to start making room for hot cocoa and Christmas cookies).

As much as I love baking and cooking with pumpkin, I wanted something that’s quick and easy to make and a recipe that can use up any leftover pumpkin you might have sitting around.

These healthy pumpkin pie overnight oats are my ideal fall breakfast for three simple reasons:

  • Made the night before (so no morning prep)
  • Perfect for using up leftover canned pumpkin
  • Just the right amount of sweet for the morning
Healthy Pumpkin Pie Overnight Oats

What you need to make healthy pumpkin overnight oats

These healthy pumpkin overnight oats start with the same base as all my overnight oats:

  • Rolled oats
  • Chia Seeds
  • Dash of cinnamon
  • Greek yogurt (I use 2% or whole milk, but you can use 0% fat if preferred)
  • Unsweetened almond milk (or any milk of choice)

Then, to make these “pumpkin pie” oats, you’ll also need:

  • Canned pumpkin (not canned pumpkin pie filling!)
  • Pure maple syrup

Pumpkin puree is a healthy addition to breakfast

While pumpkin is the quintessential food of Fall in America, it’s also super healthy for us as well.

Pumpkin is packed full of nutrients, including vitamin A, vitamin C, potassium, vitamin B2, vitamin E (an antioxidant), and iron.

And for those watching their weight, pumpkin is low in calories with 1 cup of pureed pumpkin containing just 50 calories (and 3 grams of fiber).

Healthy Pumpkin Pie Overnight Oats

How to adjust the texture of your overnight oats

As you can tell from the pictures, I love my overnight oats thick and creamy.

But I know that thicker texture isn’t for everyone.

There are three ways to make these oats more liquidy and lighter to eat.

  1. Add more milk. Start with 2 tablespoons when you first make the oats, and then add another splash or two in the morning if needed.
  2. Nix the Greek yogurt. While you’ll miss out on protein, I know some people don’t like the consistency and flavor that Greek yogurt gives overnight oats.
  3. Leave out the chia seeds. These tiny seeds play a major role in thickening overnight oats as they absorb liquid and expand.

It can take some time, but after a few tweaks you’ll have a go-to ratio of ingredients for your perfect overnight oat texture.

Healthy Pumpkin Pie Overnight Oats

Healthy pumpkin pie overnight oats aren’t overly sweet

While these oats are inspired by dessert, I’m not a huge fan of super sweet things in the morning.

Usually I don’t add any sugar to my overnight oats, but with the earthiness of the pumpkin, I found adding 1 tablespoon of pure maple syrup was just the right amount of sweetness.

However, if you like your oats to be more dessert-like, feel free to bump the maple syrup up with another 1-2 tsp.

More Pumpkin-Filled Healthy Breakfasts

If you try these oats I’d love to see and hear! Tag @TheHealthyToast_RD on Instagram or drop me a comment below!  

Healthy Pumpkin Pie Overnight Oats

Healthy Pumpkin Pie Overnight Oats

Get your pumpkin-fix with a jar of healthy pumpkin pie overnight oats!
Prep Time10 mins
Course: Breakfast
Cuisine: American
Keyword: Overnight oats, Pumpkin
Servings: 1
Calories: 320kcal
Author: Kelli


  • 1/2 cup rolled oats
  • 1 Tablespoon chia seeds
  • Dash ground cinnamon
  • 1/4 cup plain Greek yogurt I used 2% fat
  • 1/2 cup unsweetened vanilla almond milk any milk will work
  • 1/4 cup canned or pureed pumpkin
  • 1 Tablespoon pure maple syrup


  • Place oats, chia seeds, and cinnamon in a mason jar or other small container. Add milk, yogurt, pumpkin, and maple syrup. Stir well to combine (I find a butter knife works better than a spoon).
  • Place oats in fridge overnight. Enjoy!


Nutrition for 1 jar of oats: 320 calories, 7g fat (1g saturated fat), 53g carbohydrate, 11g fiber, 18g sugar, 14g protein

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Healthy Pumpkin Pie Overnight Oats

Add a comment


  • Karly AvatarKarly2 years ago

    Perfect for fall! I have gotta try this.

    • The Healthy Toast AvatarThe Healthy Toast2 years ago

      Thanks Karly! Let me know what you think 🙂

  • About Kelli McGrane Headshot

    I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

    About Kelli McGrane Headshot

    Welcome to The Healthy Toast!

    Here you’ll find healthy breakfast recipes designed by a registered dietitian with your health goals in mind.

    As a dietitian I understand that a healthy breakfast is essential for giving you the fuel you need to power through your day. Which is why on TheHealthyToast, you’ll find nutrition guides plus the best healthy breakfast recipes for every diet and lifestyle.

    Nutrition Tips

    What to eat before working out for best results
    Why Breakfast Really is the Most Important Meal of the Day
    How to build a healthy breakfast to fuel your day
    Best Healthy Breakfast Ideas for Weight Loss

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