Pumpkin Spice Overnight Oats

As the crisp autumn air sets in, the season's flavors beckon us toward warm, comforting dishes. However, not every meal has to be a labor-intensive process that keeps you in the kitchen for hours. This pumpkin spice overnight oats recipe is a quick, nutritious, and delicious breakfast solution perfect for busy mornings. With a twist of pumpkin spice, this recipe is not only fast and easy to prepare, but it's vegan, gluten-free, has no added sugar, and is a meal prep favorite.

This recipe makes two portions. Making a double batch is easy if you're meal-prepping for the week.

Why Choose Vegan Overnight Oats?

Before diving into the recipe, let's talk about why overnight oats are such a fantastic option.

1. Nutrient-Rich: Overnight oats are packed with fiber, vitamins, and minerals, making them a wholesome start to your day. Rolled oats, the base of this recipe, are rich in beta-glucan, a type of soluble fiber that can help lower cholesterol levels and improve heart health.
2. Convenient: Takes about 10 minutes to prepare—no cooking required! This makes it perfect for those with busy lifestyles.
3. Versatile: Overnight oats can be easily customized to suit your taste preferences and dietary needs. To make this more decadent, add sweet cashew cream or dark chocolate chips. To make it low-fat, omit the pecans and add sliced banana.
4. Family-Friendly: This recipe is a great option for encouraging your kids to eat healthier. After all, healthy eating habits lead to healthy kids.

What's in This Pumpkin Spice Overnight Oats

1. Rolled oats (use gluten-free, if gluten-sensitive)
2. Pumpkin puree (not pumpkin pie mix with the added sugar)
3. Plain, unsweetened plant-based milk (I used almond milk, but any will work)
4. Ground flaxseeds
5. Pumpkin pie spice (cinnamon, ginger, cloves, nutmeg)
6. Homemade date syrup
7. Pecans or walnuts
8. OPTIONAL: sweet cashew cream or soy yogurt

Pumpkin Pie Spice Blend

I love the Frontier brand of pumpkin pie spice. However, if you want to make your own from scratch, combine the following dried spices:

• 1 Tablespoon ground cinnamon
• 1 teaspoon of ground ginger
• ½ teaspoon of ground cloves
• ¼ teaspoon of ground nutmeg

You only need one teaspoon of this spice mixture for this recipe, so store the rest in a spice jar for later. Check out some of our other pumpkin spice recipes, like the pumpkin spice chai latte, pumpkin brownies, and pumpkin oatmeal bars (another meal prep favorite).

How to Prepare

I love using my Magic Bullet mini blender for this recipe. It makes clean-up super easy and gives the oats an even consistency—no clumps of pumpkin puree.

Put the pumpkin puree, homemade date syrup, unsweetened plant-based milk, and pumpkin pie spice into a mini blender (see the *Note below if you do not have a blender). Blend until smooth and creamy. Set the mixture aside.

In a mixing bowl, combine rolled oats and ground flaxseeds.

Pour the pumpkin mixture into the rolled oats mixture and stir until well combined. Let sit for about 7 to 8 minutes to allow the oats and ground flax to absorb the pumpkin mixture and thicken.

Dish up pumpkin spice overnight oats into 12- or 8-ounce mason jars or individual bowls. Top with chopped pecans and (optional) sweet cashew cream if using.

*Note: If you don't have a blender, no problem. Put all ingredients into a mixing bowl and stir well to combine. Break up any clumps in the mixture with a wooden spoon.

These overnight oats keep well in airtight containers like mason jars in the refrigerator for up to four days.

Tips for the Perfect Vegan Pumpkin Spice Overnight Oats

1. Adjust the Sweetness: Depending on your preference, you can increase or decrease the amount of homemade date syrup.
2. Meal Prep: Save time by making a larger batch of overnight oats before the work week starts. Simply multiply the recipe and store it in individual mason jars in the refrigerator for a quick grab-and-go breakfast.
3. Warm It Up: This overnight oats recipe is delicious chilled, at room temperature, or warmed. If you’re craving something warm on a chilly morning, you can heat your overnight oats in the microwave for 1-2 minutes before eating.

The Health Benefits of this Vegan Pumpkin Spice Overnight Oats

These oats aren’t just delicious—they're also packed with health benefits:

• Supports Heart Health: The fiber in oats and ground flaxseeds helps lower cholesterol levels, reducing the risk of heart disease. The ground flaxseeds also have the added benefit of omega 3 ALA essential fatty acids.
• Promotes Healthy Digestion: The combination of oats and chia seeds provides soluble and insoluble fiber, which aids in digestion and helps maintain regular bowel movements.
• Boosts Immunity: Pumpkin is rich in beta-carotene, which the body converts into vitamin A. This vitamin is essential for a healthy immune system, especially during the colder months.
• Sustains Energy: The complex carbohydrates in oats provide a steady release of energy, keeping you full and satisfied until lunchtime.

This pumpkin spice overnight oats recipe is a simple, nourishing, and delicious way to start your day with a taste of autumn. Whether you’re preparing breakfast for yourself or the whole family, this recipe is sure to become a seasonal favorite. Plus, with its rich nutritional profile and ease of preparation, it’s an ideal choice for anyone looking to adopt or maintain healthy habits.

So, as the leaves change and the temperatures drop, treat yourself to a cozy breakfast that’s bursting with flavor and goodness. Try this recipe today, and embrace the flavors of fall with every bite!

Please do us a favor. If you tried this recipe, please rate and leave a comment below. Your feedback helps us tremendously!

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