Fall mornings just got a whole lot cozier with this nourishing and naturally sweet Pumpkin Overnight Oats recipe. Whether you’re a meal-prep maven or simply love waking up to breakfast that’s ready to go, this creamy jar of pumpkin-spiced oats delivers all the autumn flavor without the fuss.

With warm spices, real pumpkin puree, and fiber-rich oats, this recipe is the perfect balance of comfort and nutrition. Plus, it’s 100% vegan, gluten-free, and endlessly customizable for any dietary preference or craving.

So grab your favorite jar or bowl — and let’s build a healthy, indulgent breakfast that’s ready when you are.

Why Pumpkin Overnight Oats?

Let’s be honest — mornings are busy. And if you’re anything like most of us, you want something that’s quick, filling, and doesn’t require turning on the stove. Enter: overnight oats — the no-cook breakfast that’s become a staple for good reason.

Adding pumpkin to the mix takes it to the next level. Not only does it give your oats that signature fall flavor and color, but it also brings some impressive nutritional benefits.

Pumpkin is:

High in vitamin A (supports vision and immunity)
A good source of fiber (helps with digestion and fullness)
Naturally low in calories
Packed with antioxidants

Pair that with the complex carbs from oats and healthy fats from chia or flax seeds, and you’ve got yourself a balanced, satisfying meal.

Ingredients You’ll Need

Here’s everything you’ll need to whip up the perfect jar of pumpkin overnight oats. Most of these are pantry staples — and if you’re a pumpkin spice lover, you probably already have everything on hand:

Old-fashioned rolled oats – The base of the recipe. Use certified gluten-free if needed.
Pumpkin puree – Not pumpkin pie filling. Look for 100% pure pumpkin.
Chia seeds or ground flaxseed – For thickening and omega-3 fats.
Maple syrup – For natural sweetness.
Pumpkin pie spice – A blend of cinnamon, nutmeg, ginger, and cloves.
Vanilla extract – For depth of flavor.
Plant-based milk – Oat, almond, soy, or coconut all work well.
Optional toppings – Pecans, walnuts, coconut flakes, granola, raisins, or dairy-free yogurt.

Here’s a simple breakdown of the base recipe:

Basic Recipe (1 serving)

½ cup rolled oats
⅓ cup pumpkin puree
1 tbsp chia seeds or flaxseed
¾ cup plant-based milk
1–2 tsp maple syrup (adjust to taste)
½ tsp pumpkin pie spice
¼ tsp vanilla extract
Pinch of salt

Optional Toppings:

Crushed pecans or walnuts
A swirl of nut butter
Dried cranberries or raisins
A dollop of coconut yogurt
Sprinkle of cinnamon or granola

How to Make Pumpkin Overnight Oats

Making overnight oats is as easy as mix, chill, and eat. But a few tips can take it from good to truly crave-worthy.

1. Mix Your Base

In a mason jar or sealable container, combine:

Oats, pumpkin puree, chia/flax seeds, maple syrup, pumpkin spice, vanilla, and a pinch of salt.

Add your plant-based milk last and stir until everything is well mixed. The mixture will look a little loose — that’s okay! The oats and chia seeds will soak up the liquid overnight.

2. Refrigerate

Seal the jar and place it in the fridge for at least 4 hours, but ideally overnight (6–12 hours). This gives the oats time to soften and the flavors to meld beautifully.

3. Add Toppings & Enjoy

In the morning, give your oats a good stir. If the mixture is too thick, add a splash of extra milk.

Top with your favorite crunchy, creamy, or sweet extras — crushed pecans, coconut flakes, or a swirl of almond butter make excellent additions.

You can enjoy it cold straight from the jar, or warm it up in the microwave if you prefer a hot breakfast.

Flavor Variations

Pumpkin overnight oats are delicious on their own, but here are some ways to customize:

Chocolate Chip Pumpkin Oats – Stir in mini vegan chocolate chips before refrigerating.
Pumpkin Banana – Add mashed banana for extra sweetness and fiber.
Apple Pumpkin Pie – Fold in diced apples and a pinch more cinnamon.
Protein Boost – Add a scoop of vanilla vegan protein powder and increase the milk slightly.
Layered Parfait – Alternate layers of oats and dairy-free yogurt in a glass for a fancy breakfast.

Meal Prep Tips

Overnight oats are ideal for meal prep. You can make a big batch on Sunday night and have breakfast ready all week. Here’s how:

Batch method: Multiply the ingredients by 3–5 and store in one large container. Scoop out servings as needed.
Individual jars: Make 3–5 single servings in mason jars or small containers for grab-and-go convenience.

Store in the fridge for up to 5 days. Just add fresh toppings before serving.

Nutrition Highlights

This simple breakfast packs a serious nutritional punch:

Plant protein – From oats, chia/flax, and nut toppings
Complex carbs – Provide sustained energy
Healthy fats – Help you stay full
Fiber – Great for digestion
No refined sugar – Naturally sweetened with maple and pumpkin

Want to make it lower carb? Use less maple syrup and swap out some oats for hemp seeds or protein powder.

Why This Recipe Works

Here’s what makes this version of pumpkin overnight oats the best:

Balanced ratio of pumpkin to oats (so it’s not overly thick or bland)
Pumpkin spice gives just the right fall flavor
Chia or flax makes it perfectly creamy and gut-friendly
No artificial ingredients — clean, whole foods only
Easily scalable for weekly meal prep

It’s a breakfast that tastes indulgent, but fuels your body and fits almost any eating style.

Final Thoughts

If you’re someone who loves cozy fall flavors and values convenience, this Pumpkin Overnight Oats recipe is going to be your go-to for the season — and beyond. It’s comforting, customizable, and satisfying enough to power you through your morning with no crash and no fuss.

Whether you’re enjoying it at your desk, before the gym, or curled up with coffee, this breakfast will nourish your body and warm your soul.

Once you try it, don’t be surprised if you find yourself making pumpkin oats year-round. Because when something tastes this good and makes mornings easier — why not?