Pumpkin Overnight Oats are a creamy, naturally sweet, and nourishing make-ahead breakfast filled with cozy fall flavor. Made with rolled oats, pumpkin puree, banana, milk, pumpkin spice, and wholesome toppings, this easy overnight oats recipe tastes like pumpkin pie in a jar without added sugar.
Pumpkin season is the perfect time to bring warm spices, creamy oats, and naturally sweet pumpkin together in one simple breakfast. These Pumpkin Overnight Oats are ideal for busy mornings because the refrigerator does most of the work while you sleep. In the morning, all you need to do is stir, add your favorite toppings, and enjoy.
This recipe is sweet, smooth, satisfying, and full of classic seasonal flavors. It combines hearty oats, pumpkin puree, ripe banana, oat milk, pumpkin spice, hemp seeds, walnuts, and goji berries for a balanced breakfast that feels comforting but still light and nourishing.
One of the best things about pumpkin overnight oats is how easy they are to prepare ahead of time. Everything goes into a jar or airtight container, rests in the fridge, and turns into a thick, creamy oatmeal by morning. It is a great option for meal prep, breakfast on the go, or a quick snack when you want something wholesome and filling.
These oats are made without added sugar. The sweetness comes from ripe banana and pumpkin, while pumpkin spice adds the warm flavor that makes the recipe taste almost like pumpkin pie. With fiber-rich oats, plant-based protein from hemp seeds, healthy fats from walnuts, and colorful goji berries, this breakfast is simple, delicious, and satisfying.
Ingredients used
Pumpkin Overnight Oats are quick to make and require only a few basic ingredients. Each one adds flavor, texture, or nutrition to the final jar.
- ROLLED OATS: Rolled oats make the base of this recipe. They soak up the milk overnight and become soft, creamy, and filling. Oats are a great breakfast choice because they provide fiber and lasting energy.
- MILK: Oat milk works beautifully in this recipe because it keeps the oats creamy and mild in flavor. You can use any milk you like, including dairy milk or another plant-based milk.
- PUMPKIN PUREE: Pumpkin puree gives these oats their beautiful color, natural sweetness, and rich seasonal taste. Use plain pumpkin puree, not pumpkin pie filling, especially if you want to keep the recipe free from added sugars.
- PUMPKIN SPICE: Pumpkin spice brings together warm flavors like cinnamon, ginger, nutmeg, allspice, and cloves. It makes the oats aromatic and gives them that classic pumpkin pie taste.
- BANANA: A ripe banana naturally sweetens the oats and adds a smooth, creamy texture. The riper the banana, the sweeter the final breakfast will be.
For extra texture and nutrition, this recipe also includes simple toppings and add-ins:
- HEMP SEEDS add plant-based protein, healthy fats, and a slight nutty flavor. You can replace them with chia seeds or flax seeds if preferred.
- GOJI BERRIES bring a chewy texture and a naturally sweet-tart flavor. They also add a bright pop of color to the finished oats.
- WALNUTS add crunch and richness. They pair especially well with pumpkin and warm spices, making the oats feel more satisfying.
How to make Pumpkin Overnight Oats
Making pumpkin overnight oats is simple. Mix the ingredients, chill them, and let the oats absorb the liquid until they become thick and creamy. For the best texture, prepare them the night before, although a shorter soak can work when you are in a hurry.
- Prepare and measure all ingredients.
- Mash the banana with a fork until smooth.
- Add the oats and milk to a glass jar or airtight storage container.
- Stir in the pumpkin puree, mashed banana, hemp seeds, and pumpkin spice.
- Mix everything well with a spoon.
- Seal the jar or cover the container with a lid.
- Refrigerate overnight, or for at least 4 hours.
- When ready to serve, stir the oats well. You can eat them straight from the jar or transfer them to a bowl.
- If the oats are too thick, add a splash of milk and stir again.
- Taste and add a small amount of maple syrup or honey only if you want extra sweetness.
- Top with sliced banana, chopped walnuts, and goji berries.
- This recipe makes one full breakfast serving or two smaller snack-size servings.
Substitutions
- Use quick oats instead of rolled oats if you prefer a softer, more pudding-like texture.
- For extra sweetness, add maple syrup, raw honey, date syrup, or molasses. Keep in mind that date syrup and molasses may darken the color of the oats.
- If using canned pumpkin, choose 100% pure pumpkin puree. Do not use pumpkin pie filling because it usually contains added sugar and flavorings.
- Oat milk can be replaced with regular milk, almond milk, soy milk, or another milk of your choice.
- You may use water instead of milk, but the oats will be less creamy.
- Replace hemp seeds with chia seeds or flax seeds.
- Replace goji berries with raisins, sultanas, dried cranberries, chopped apricots, or chopped dates.
- Replace walnuts with almonds or pecans.
- To make it gluten-free, use certified gluten-free oats.
Tips for storing
- Store overnight oats in a sealed jar or airtight container.
- Keep refrigerated for up to 5 days.
- Stir before serving, and add extra milk if the oats have thickened too much.
Pro tips
- A glass jar with a lid is convenient for storing, carrying, and serving overnight oats.
- Adjust the amount of milk depending on how thick or loose you like your oats.
- If you do not have pumpkin spice, use cinnamon for a simpler flavor.
- Rolled oats create a thicker, chewier texture, while quick oats become softer and creamier.
- For the best natural sweetness, use a ripe banana with brown spots.
- Add toppings just before serving if you want the walnuts to stay crunchy.
FAQ
Do you have to cook overnight oats?
No, overnight oats do not need to be cooked. The oats soften as they soak in milk, creating a creamy texture similar to cooked oatmeal.
Can you eat overnight oats warm?
Yes. If you prefer warm oats, heat them in the microwave for one to two minutes. Stir well after heating and add more milk if needed.
How long can you keep overnight oats in the fridge?
Overnight oats can be stored in a sealed jar or airtight container in the refrigerator for up to 5 days, making them a practical make-ahead breakfast.
How long do overnight oats need to soak?
For the best texture, soak the oats for at least 8 hours or overnight. If you are short on time, a 4-hour soak still works well.
Pumpkin Overnight Oats benefits
These healthy Pumpkin Overnight Oats are a great breakfast choice when you want something easy, flavorful, and nourishing.
- Creamy, sweet, and full of pumpkin spice flavor.
- Quick to prepare and perfect for meal prep.
- Made with simple ingredients.
- Naturally sweetened with banana and pumpkin.
- Made without added sugar unless you choose to add a sweetener.
- Filling and energizing thanks to oats, hemp seeds, and walnuts.
- Easy to customize with different milk, toppings, and dried fruit.
- Great for breakfast at home or on the go.
- Can be made gluten-free with certified gluten-free oats.
Enjoy these pumpkin overnight oats as a simple fall breakfast, a healthy snack, or a make-ahead meal for busy mornings.
Recipe
Pumpkin Overnight Oats
Ingredients
For the base:
- ½ cup rolled oats or quick oats
- ½ cup oat milk or any milk
- ½ cup pumpkin puree
- ½ teaspoon pumpkin spice
- ½ banana
- 1 teaspoon hemp seeds
Toppings:
- 1 tablespoon walnuts roughly chopped
- 1 tablespoon dried goji berries
Instructions
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Prepare and measure all ingredients.
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Mash the banana with a fork.
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Add oats and milk to a glass jar or airtight container. Stir in pumpkin puree, mashed banana, hemp seeds, and pumpkin spice.
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Mix well with a spoon.
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Seal the jar and refrigerate overnight, or for at least 4 hours.
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Before serving, stir the oats well. Add more milk if needed.
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Taste and add a teaspoon of maple syrup or honey only if you want extra sweetness.
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Serve topped with sliced banana, chopped walnuts, and goji berries.
Notes
SUBSTITUTIONS
Use quick oats instead of rolled oats if desired.
For extra sweetness, use maple syrup, raw honey, date syrup, or molasses.
Use pumpkin puree, not pumpkin pie filling.
Oat milk can be replaced with any milk or water.
Replace hemp seeds with flax seeds or chia seeds.
Replace goji berries with raisins, sultanas, cranberries, chopped apricots, or chopped dates.
Replace walnuts with almonds or pecans.
To make it gluten-free, use certified gluten-free oats.
TIPS FOR STORING
Store in a sealed jar or airtight container.
Keep refrigerated for up to 5 days.
Nutrition
More healthy pumpkin recipes
- Pumpkin Smoothie
- Pumpkin Granola
- Pumpkin Oatmeal Cookies
- Pumpkin Pie Energy Balls
If you try this Pumpkin Overnight Oats recipe, take a moment to rate it and leave a comment. Your feedback is always appreciated.
This post was originally published on October 12, 2018, and updated on November 5, 2020, with more information.
