Overnight Pumpkin Pie Oats

This recipe combines the fall flavors of pumpkin, pumpkin seeds, and pumpkin spice into a nutrient-packed grab-and-go breakfast. You can enjoy these oats chilled, or heat them up for a comforting breakfast. You can even make up a few overnight oat containers all at once for multiple breakfasts during the week.

This recipe comes to us from Sharon Palmer, The Plant-Powered Dietitian.

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Serves 1

  • ½ cup old-fashioned oats
  • 3/4 cup plain plant-based milk (i.e. soy, coconut, almond)
  • ½-1 tablespoon pure maple syrup (depending on your preference, may omit)
  • 1 teaspoon pumpkin pie spice
  • ¼ cup canned pumpkin
  • 2 tablespoons pumpkin seeds
  • 2 tablespoons flax seeds, ground


Place oats in a mason jar or 2-cup container. Add plant-based milk, maple syrup, pumpkin pie spice, pumpkin, pumpkin seeds, and flax seeds. Cover with a lid and shake really well (or stir with a spoon). Refrigerate overnight.

The next morning, enjoy oats cold or warm. May add additional plant-based milk to achieve desired consistency.

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Nutrition Information

Overnight Pumpkin Pie Oats

Servings per Recipe: 1

Amount per Serving

Calories:  430

Calories from Fat:  

Total Fat:  15g

Saturated Fat:  2g

Cholesterol:  0mg

Sodium:  79mg

Carbohydrates:  62g

Dietary Fiber:  11g

Protein:  17g

Sugars:  15g

View Our Nutritional Guidelines

The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.

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