Healthy Pumpkin Spice Overnight Oats

Healthy Pumpkin Spice Overnight Oats

This pumpkin spice overnight oats recipe is the ultimate healthy fall breakfast. Made ahead of time, you’ll love these pumpkin pie flavored oats. 

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Healthy pumpkin spice overnight oats are the perfect cozy breakfast to start off your day!

Move over pumpkin spice lattes – pumpkin spice overnight oats are the ultimate healthy Fall breakfast! Plus, one jar won’t set you back 49 grams of sugar and over $4.00. 

All joking aside, I really do love these oats. And I’m kind of surprised. Yes, I love pumpkin spiced bread, muffins, scones, you get the picture. But pumpkin pie? No thank you. 

While these oats do contain actual pumpkin (it’s super nutritious by the way), it’s not overly pumpkin-y. 

Instead, these pumpkin pie overnight oats have all the warm fall spices and a touch of maple syrup for a dessert-inspired breakfast that’s actually healthy and filling! 

Why you’ll love this recipe

  • Healthy, make ahead Fall breakfast. 
  • Filled with warming pumpkin pie spices. 
  • Can be as sweet as you like. 
  • Kid-friendly and perfect for busy mornings!
Jars of pumpkin spice overnight oats

Ingredients Used to Make Overnight Oats with Pumpkin 

  • Rolled oats: The key to great overnight oats is using really good-quality oats. My go-to is Bob’s Red Mill as theirs are always a bit thicker and chewier than Quaker. 
  • Pumpkin puree: Puree, not pumpkin pie filling (although I’m sure it’d be tasty). I usually buy canned, but you can also make your own homemade pumpkin puree
  • Pumpkin pie spice: Option to use a pre-made spice blend or make your own. You can also just use cinnamon as well. 
  • Chia seeds: For texture, healthy fats, and micronutrients, be sure to add chia seeds! I like to buy mine in bulk online
  • Unsweetened vanilla almond milk: I like the vanilla flavor with the pumpkin, but any unsweetened milk alternative will work! 
  • Maple syrup: Make sure to use pure maple syrup (not the fake stuff!). I haven’t tried this recipe with any other sweetener. 
  • Plain Greek yogurt: To make these a bit more filling, I use a whole fat Greek yogurt, but 2% or 0% fat will work too. Feel free to leave this out for less thick oats. 
  • Almond butter: Almond butter pairs really nicely with pumpkin and makes this recipe even more indulgent-tasting (and filling!). Cashew butter would also work, but I don’t recommend peanut butter. You can also leave out the nut butter altogether to make these nut-free. 

How to make your own pumpkin pie spice blend

I cheat and buy my spice blend from a local Denver spice shop. However, you can also easily make your own blend at home. 

As you’ll likely be using it in other recipes, I recommend making a full batch and storing it in a glass jar for all your Fall baking and breakfast needs! 

Here’s what you’ll combine:

  • 4 tablespoons ground cinnamon
  • 2 teaspoons ground ginger
  • 2 teaspoons ground nutmeg
  • 1 teaspoon ground allspice
  • 1 teaspoon ground cloves

How to Make this Pumpkin Spice Overnight Oats Recipe

  1. Combine everything in a jar. 
  2. Mix REALLY well – I recommend using a butter knife. 
  3. Screw on the lid and store in the fridge overnight. 
  4. In the morning, grab a jar and dig in! 
Taking a spoonful of pumpkin spice overnight oats

Frequently asked questions on how to make healthy overnight oats

Can you eat overnight oats hot? 

Yes, just make sure to leave the yogurt out. To heat your oats, mix everything except for the yogurt in your jar the night before. In the morning, heat your oats in the microwave for about 1 to 2 minutes and then top with Greek yogurt instead. 

Which oats are best for overnight oats? 

I recommend using old fashioned rolled oats, as quick-cooking will get too mushy. Do NOT use instant oats as you’ll end up with liquidy mush. If you prefer a chewier consistency, go with Bob Red Mill’s Extra-Thick Rolled Oats

How do you make them less thick? 

I like my oats super thick. But if the texture isn’t for you, then you can either leave out the Greek yogurt and chia seeds, or you can add more liquid. 

>>For more specific tips on how to get the consistency of your oats just right, be sure to check out my ultimate guide on making healthy overnight oats. 

More healthy pumpkin breakfast recipes to try 

If you tried this Pumpkin Spice Overnight Oat Recipe or any other recipe on the blog let me know how you liked it by leaving a comment/rating below!

Be sure to follow along on Pinterest, Instagram and Facebook for even more deliciousness!

three jars of pumpkin spice overnight oats

Pumpkin Spice Overnight Oats

This pumpkin spice overnight oats recipe is the ultimate healthy fall breakfast. Made ahead of time, you’ll love these pumpkin pie flavored oats.
Prep Time5 mins
Course: Breakfast
Keyword: Healthy Overnight Oat Recipe, Pumpkin Pie Flavored Overnight Oats, Pumpkin Spice Overnight Oat Recipe
Servings: 1
Calories: 395kcal


  • 1/2 cup old fashioned rolled oats
  • 1 tablespoon chia seeds
  • 1/4 teaspoon pumpkin pie spice
  • 2 tablespoons plain Greek yogurt*
  • 2 tablespoons pumpkin puree
  • ½ to 1 tablespoon maple syrup
  • 1/2 cup unsweetened vanilla almond milk**
  • 1 tablespoon almond butter


  • In a mason jar or other small container, combine the oats, chia seeds, pumpkin pie spice, Greek yogurt, pumpkin puree, maple syrup, almond milk, and almond butter. Stir well with a butter knife until fully combined.
  • Seal the jar with a lid and place in the fridge overnight. Enjoy your oats cold from the fridge in the morning or let them slightly warm up to room temperature.


*To make these vegan, simply leave out the Greek yogurt or use a plant-based alternative.
**Any unsweetened milk alternative (or regular milk) will work. You can also use ½ cold brew coffee, ½ milk for a little kick of caffeine.
Nutrition for recipe (using 1/2 teaspoon maple syrup): 395 calories, 19 grams fat (3 grams saturated), 47 grams carbs, 12 grams fiber, 13 grams sugar, 13 grams protein.

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Add a comment


  • Karly AvatarKarly4 years ago

    Perfect for fall! I have gotta try this.

    • The Healthy Toast AvatarThe Healthy Toast4 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 realistic healthy recipes designed by a registered dietitian with your busy lifestyle in mind.

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