Pumpkin Overnight Oats (High Protein!)
Take a bite into fall with these meal prep friendly pumpkin overnight oats. You’ll love the fall flavors, the thick and creamy texture, and that each serving of these high protein overnight oats has almost 20 grams of satiating protein that will keep you full all morning long!
Breakfast is the most important meal of the day? You don’t have to tell this dietitian twice!
A healthy breakfast is key for balanced energy, level blood sugars, and focus throughout the day. While we know breakfast is important, it can be difficult to find the time to make a good breakfast in the morning.
As a dietitian, the best way that I overcome the time crunch barrier to breakfast is to lean in to healthy, meal-prep friendly and balanced breakfast recipes like these pumpkin overnight oats. They’re full of high fiber oats, protein rich greek yogurt, and nutrient dense pumpkin puree to nourish you early in the morning.
Let’s get to the recipe:
Pumpkin Overnight Oats
Why you’ll love these pumpkin overnight oats:
These overnight oats with pumpkin and vanilla greek yogurt will be a fall staple for you because they are:
Loaded with protein: With almost 20 grams of protein per serving, this high protein overnight oat recipe gets all of its protein from vanilla greek yogurt and real dairy milk. You can also add additional protein with other ingredients like chia seeds, nuts, or vanilla protein powder.
Easy to make: The best part about overnight oats in the morning is that you simply reach into your fridge and head out the door. All of the prep is done the night before and can be done in one bowl in under 5 minutes!
Full of fall flavors: Pumpkin puree, cinnamon, and pumpkin pie spice give these high protein overnight oats a dash of fall that you will love.
Perfect for meal prep: Simple stir together your ingredients, portion them into containers, and enjoy your healthy grab and go breakfast all week long.
How to make high protein overnight oats:
Adding protein to overnight oats is as simple as stirring in a few extra key ingredients such as:
Blended cottage cheese: One 1/2 cup serving of cottage cheese can add almost 15 grams of protein to your oatmeal. If you are worried about the texture, try using blended cottage cheese instead!
Protein powder: Stirring in a scoop of protein powder isolate will be the easiest way to achieve a low calorie high protein overnight oats result.
High protein oats: Some oat brands are higher in protein than other like these high protein oats!
Nut butters: Nut butters are higher in fat than protein content but they will boost the protein in your breakfast by a few grams. You can also do a combination of PBFit powder and nut butters to add protein but keep your overnight oats low calorie.
Ultra-filtered milk: The easiest way to add protein to overnight oats is to use milk instead of water. If you want to take it a step further, use ultra-filtered milk which is higher protein and lactose free.
Nuts and seeds: Add high protein seeds like pumpkin seeds or a handful of nuts for a boost in essential nutrients and a few grams of protein.
Greek yogurt: Greek yogurt, like the vanilla greek yogurt in these pumpkin pie overnight oats, is always a great way to enhance the creamy texture of your overnight oats and add almost 20 grams of protein.
As you add extra ingredients for protein, you may want to decrease the serving of oats or increase your serving of milk to avoid a texture that is too thick.
While you can add protein directly to your oats for most high protein overnight oats recipes, remember that you can also serve your proteins on the side of regular overnight oats recipes such as a hardboiled egg or greek yogurt parfait.
High Protein Overnight Oats
Ingredients and Instructions:
Ingredients:
Old fashioned oats: The best for overnight oat recipes.
Vanilla Greek Yogurt: This is what adds the protein to these protein overnight oats. Use any brand you prefer!
Pumpkin puree: Be sure to use 100% pumpkin puree and not pumpkin pie filling.
Milk: I used low fat milk to lower the calorie content and keep the protein. You can also use ultra-filtered milk to increase the protein content.
Maple syrup: Added to taste for some sweetness.
Vanilla extract: For flavor depth.
Spices: We will use pumpkin pie spice and cinnamon to really bring out the fall flavors in these pumpkin overnight oats. Feel free to add other fall spices like nutmeg or ginger if preferred!
How to make Pumpkin Overnight Oats:
Step 1
Add your milk, pumpkin puree, and vanilla greek yogurt to a large glass bowl and whisk together until combined.
Stir in your old fashioned oats, maple syrup, vanilla extract, and spices. Cover and refrigerator overnight.
Step 2
In the morning, stir your oats then portion your pumpkin overnight oats into individual containers. Top with toppings of choice such as vanilla greek yogurt, pumpkin seeds, pecan halves, and more. Enjoy!
Topping ideas:
Toppings are a great way to add flavor and nutrition to your overnight oatmeal recipe. A few of my favorite toppings for overnight oats with pumpkin puree are:
Vanilla Greek yogurt: Add a small scoop of vanilla greek yogurt to boost the protein, calcium, and flavor.
Softened cream cheese: Pumpkin puree always pairs well with cream cheese and adding some softened cream cheese to the top of this will make it feel more like
Blended cottage cheese: Blended cottage cheese is a healthy cream cheese alternative! You can buy it pre-blended or pulse your cottage cheese in a blender cup until smooth.
Pumpkin seeds: Also known as pepitas, pumpkin seeds are the perfect toppings for overnight pumpkin oatmeal and add some crunch and extra plant-based protein.
Pecan halves: Pecan halves are one of my favorite nuts to pair with pumpkin puree and taste delicious with this high protein overnight oatmeal recipe.
Hemp seeds: Sprinkle 1-2 tbsp of hemp seeds over your overnight oats for a boost in protein and healthy fats.
And more! Tag me on instagram with any fun ideas or pairings that you come up with!
Pumpkin Cheesecake High Protein Chia Seed Pudding
Recipe FAQ:
What containers are best for overnight oats?
I recommend using 6 to 8 oz glass containers with lids like these ones or these ones.
Do I have to use vanilla greek yogurt?
You do not! If you want a good greek yogurt substitute, I would recommend replacing it with cottage cheese instead.
Other healthy breakfast recipes you will love:
Looking for other healthy breakfast ideas? I have a few on my blog that I think you will love:
Blackberry Baked Oatmeal
Avocado Cottage Cheese Toast
Whatever it is, the way you tell your story online can make all the difference.
Strawberry Chia Seed Pudding
Chocolate Chip Cookie Baked Oat Bars
Cottage Cheese Egg Bites
Pumpkin Overnight Oats
With a thick and creamy texture and almost 20 grams of protein, these flavorful pumpkin overnight oats will be your go-to healthy fall breakfast.
Ingredients
Instructions
- Mix your pumpkin puree, vanilla greek yogurt, and milk together in a medium mixing bowl until combined.
- Stir in your oatmeal, vanilla extract, maple syrup, pumpkin pie spice, and cinnamon. Cover and refrigerate overnight.
- In the morning, stir your oatmeal and add your pumpkin overnight oats to two glass jars. Top with toppings like vanilla greek yogurt, pumpkin seeds, or pecan halves. Enjoy!
Nutrition Facts
Calories
411Fat
8 gCarbs
68 gSugar
28 gProtein
17 gFiber
7 g*All nutrition information has been approximated and may vary based on serving size, brands used, and other factors.
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Hey! I’m Lauren
I’m a Registered Dietitian and busy toddler mom committed to bringing you delicious, nutritious, and easy-to-make recipes!