Pumpkin Spice Overnight Oats

It’s finally beginning to feel like Fall with all the leaves changing colors, cool mornings, and seasonal food items. It seems like everywhere I go, I’m seeing ads for a Pumpkin Spice Latte. I don’t know how you feel about pumpkin spice, but I DON’T love it. Seriously – being real with you guys. I am not really a fan of pumpkin spice. Anyone else?

Why Pumpkin Spice Overnight Oats?

That being said, I LOVE pumpkin and can’t stop adding some pumpkin into my overnight oats, pancakes, cookies, etc. Pumpkin packs Vitamin A (ensures proper eye health) and potassium (important electrolyte). These essential nutrients are important for your performance results!

Plus, the REAL pumpkin flavor is insane! This great protein-packed breakfast brings out fun fall flavors that don’t feel or taste artificial. I add some cinnamon and nutmeg to truly make it pumpkin spice. You feel me?

This breakfast is easy to prepare and take on the go for a quick pre-training breakfast. Taking 5 minutes to prep breakfast the night before can set you up for increased energy on the field and better in play decision making.

I recommend putting all the ingredients in a jar, shaking it up, and then leaving it in the refrigerator overnight. Placing them in the fridge overnight allows them to “cook” The next morning, you can grab them out of the fridge, add some of your favorite toppings and grab a spoon to enjoy. Not only is this tasty recipe easy to make, but it is also filled with complex carbohydrates, protein, and obviously delicious pumpkin to fuel your training.

pumpkin spice overnight oats

Easy Oats Recipe

This recipe only takes a few steps for a quick and easy breakfast.

  1. Combine all the ingredients into a mason jar.
  2. Shake it up.
  3. Throw it into the fridge overnight.

That’s it! These overnight oats are thick, creamy, and a hearty breakfast to start your day off right. Whether you’re eating them at home or taking them to practice, this pumpkin spice overnight oats recipe is sure to make your day. It feels just like I’m digging into a slice of pumpkin pie!

Vegan & Gluten-Free Option

To make these overnight oats vegan, use a plant-based protein powder and plant milk of your choice. I’ve tried this recipe with almond milk and it works perfectly! For those with celiac disease or have an intolerance to gluten, make sure to check that your oats are gluten-free.

These quick and easy alternatives will make this vegan and gluten-free!

Fun Toppings for Pumpkin Spice Overnight Oats

These overnight oats taste good on their own, but who doesn’t like a bit of fun toppings for extra flavor and texture?

1. Vanilla Greek Yogurt

I LOVE some thick and creamy vanilla Greek yogurt! Especially on my overnight oats! Not only does it add more protein to this recipe, but It also gives me the feeling of whipped cream on top of a slice of pumpkin pie. I like to use Siggi’s vanilla bean skyr because it is creamy and subtly sweet. But feel free to use any yogurt of your choice!

2. Pecans

Pecan pie is another one of my favorite pies, and it is also a great topping for these pumpkin spice overnight oats! I’m a huge texture gal, and the pecans add a bit of crunch and nuttiness to the oats. If you are allergic to pecans, feel free to use any other type of nut or seed!

3. Almond Butter

There is no way I would forget to include nut butter as one of my oatmeal toppings. Almond butter to oatmeal is a MUST in my books! If you haven’t added nut butter to your oats yet, you have to try it! I recommend using almond butter with this recipe but any nut butter works.

4. Cacao Nibs

If you haven’t had cacao nibs – you are missing out. They are a game changer! They are a bit bitter by themselves, but are delicious with these pumpkin spice overnight oats by addding crunch and bitterness to cut the sweet oats.

These are a few of my favorite ways to top my pumpkin spice overnight oats, but let me know if you have any suggestions in the comments below!

Ways to spice up your overnight oats!

Performance Benefits


Oats are nutritious grain rich in complex carbohydrates and fiber. One-half cup of oats has 4g of soluble fiber. Fiber is an important nutrient for gut health and also helps flush out the body. Adequate fiber helps decrease unwanted inflammation in your body.

Additionally, just half a cup of oats has 191% of the recommended daily intake of manganese, which is a powerful antioxidant that will further decrease your body’s inflammation.

Protein Powder

Using a whey protein, provides a complete protein to ensure lean body mass maintenance and enhances muscle recovery. My favorite protein powders are: 

Performance benefits of the ingredients

Chia Seeds

Chia seeds are rich in Omega-3 fatty acids, which decrease again decrease inflammation and may prevent anxiety/depression. This can improve recovery and reduce muscle soreness after an intense workout. Additionally, chia seeds swell and gel in our stomach helping us stay hydrated and full.


Pumpkin is rich in Vitamin A. Vitamin A is a fat soluble vitamin that is important for your vision. By having regular sources of Vitamin A in your fueling plan ensures proper eyesight on and off the field.

Not only is pumpkin rich in Vitamin A, it is also great for restoring all the fluids you lose while training. It is high in electrolytes like calcium, magnesium, and potassium that you lose while sweating.

I love these dessert-for-breakfast recipes and I hope you guys enjoy them too! Let me know what you think about it in the comments below.

Pumpkin Spice Overnight Oats

Reilly Beatty MS, RD
Check out this fall-themed recipe for an easy breakfast to take to your morning training.
Prep Time 5 minutes
Course Breakfast
Servings 1 person


  • 1/2 cup rolled oats
  • 3/4 cup milk of choice
  • 1/4 cup pumpkin puree
  • 1 tbsp chia seeds
  • 1 tbsp maple syrup
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp pumpkin spice
  • 1/2 scoop vanilla protein powder


  • Mix all the dry ingredients together in a jar or container.
  • Add the wet ingredients to the jar and combine all ingredients together.
  • Leave in the fridge overnight or for at least 6 hours.
  • Enjoy with some nut butter, granola, and/or fruit.



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