Start your morning right this fall with these pumpkin protein overnight oats! You’ll love this easy meal prep breakfast that can be made the night before (or on the weekends for the week ahead). This recipe makes one serving that packs in 24 grams of protein for a breakfast that will keep you full and satisfied. Perfect for refueling after a morning workout!
Ingredients and Instructions
Here’s a photo of all the ingredients you’ll need, along with selected ingredient notes:
- Oats – You want rolled oats or instant oats for this recipe. Do not use steel cut oats; they typically don’t soften enough to be palatable in overnight oats.
- Pumpkin puree – You want plain pumpkin puree for this recipe, not pumpkin pie filling. This recipe is a great way to use up some extra pumpkin that you had after making a dessert that didn’t use the entire can.
- Protein powder – Feel free to use whey or plant-based, whatever you prefer! I think vanilla tastes best in this recipe but you can experiment with other flavors too.
- Milk – I like using 1% milk, as it adds protein to the recipe. If you need a plant-based milk option, soy milk is a good choice as it’s similar in protein content.
Once you’ve got all the ingredients, add ‘em all to a mason jar.
Put the lid on and shake it up. Pop that in the fridge overnight and boom – breakfast is ready in the morning!
Recipe FAQ
Here are some common questions that may come up as you’re preparing this recipe:
When stored properly in the refrigerator, overnight oats should last for 4-5 days.
Sure! Fresh pumpkin puree will work well in overnight oats.
You can, but keep in mind it will affect the protein content of the final recipe. If you want to skip the protein powder, try adding Greek yogurt to the recipe instead to boost the protein content.
Yes. Choose a vegan plant-based protein powder, use a dairy-free milk alternative, and use a vegan chocolate chip brand.
Yes. Choose certified gluten free oats, and double check the ingredient labels on any other packaged ingredients.
Nutrition Benefits
As a dietitian, I am obsessed with overnight oats. They’re so convenient, they’re quick to make, and it makes mornings so easy when my breakfast is already prepared!
For this recipe in particular, here are some nutrition highlights:
- Packed with protein: This single serving recipe packs in 24 grams of protein, helping support muscle repair and recovery. Because this contains both carbs and protein, it’s a great option to eat for recovery after a morning workout.
- Filled with fiber: Both oats and pumpkin are great sources of fiber, so this recipe packs in 8 grams of fiber. 95% of Americans don’t get enough fiber, so it’s definitely a nutrient to keep an eye on!
- Good source of calcium: Calcium is key for bone health, and that’s particularly important for active women. This recipe provides 26% of your daily calcium needs.
- Good source of iron: Iron is super important for runners and other athletes, as it’s involved in the health of your red blood cells and carrying oxygen to your muscles. This recipe provides 22% of your daily needs.
More Overnight Oats Recipes
If you’re looking for more delicious and nutritious overnight oats recipes, be sure to give one of these a try:
- Matcha overnight oats
- Cranberry walnut overnight oats
- Caramel pumpkin overnight oats
- Blueberry high protein overnight oats
I hope you enjoy this recipe! If you get a chance to try it, feel free to leave a recipe rating or comment below.
Pumpkin Protein Overnight Oats
Ingredients
- ½ cup rolled oats
- ½ scoop vanilla protein powder (whey or plant-based)
- ¼ cup pumpkin puree
- ½ tbsp chia seeds
- ½ tbsp maple syrup
- 1 tsp pumpkin pie spice
- ½ cup 1% milk (or a milk alternative)
- 1 tbsp dark chocolate chips (optional)
Instructions
- Add all ingredients to a mason jar. Place the lid on the jar and shake well until all ingredients are combined.
- Place in the refrigerator overnight. Enjoy cold in the morning!
Notes
- I love the flavor of pumpkin spice so I add a full teaspoon, but if you prefer a subtler flavor, add just ½ teaspoon.
- If there is no scoop in your protein powder, use about ¼ cup.
- This recipe makes a thicker overnight oats. If you prefer a thinner version, feel free to add an extra ¼ cup of milk to the recipe.
- This recipe will last for up to 4-5 days in the refrigerator. It thickens up a bit over time, so you may need to add an extra splash of milk if enjoying it towards the later end of the that time frame.
Nutrition
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