Pumpkin Pie Overnight Oats with Greek Yogurt

It’s 9 PM and tomorrow already looks long. So you stir one jar of pumpkin pie overnight oats, put it in the fridge and go to bed. In the morning, breakfast is cold, creamy and waiting.

It’s one of the meals from our guide to overnight oats you prep once, and it’s built the Clean Fit Fab way: real food, big flavor, and no seed oils.

Why these pumpkin pie overnight oats work on tired nights

• No stove, no pan. Everything soaks in one jar while you sleep.
• Real pumpkin. It adds color, fiber and that soft pie texture.
• Protein that holds you. Greek yogurt and milk bring about 24g per jar.
• It tastes like fall. Cinnamon, ginger, nutmeg and cloves do all the work.

Rolled oats bring beta-glucan, a soluble fiber that slows digestion and helps you feel full. The Harvard Nutrition Source guide to oats explains more about why oats earn a spot in your week.

The flavor: what makes it taste so good

Pumpkin on its own is mild. So we use a full pie spice blend, a pinch of salt to make the maple pop, and a spoon of toasted pecans on top for crunch.

• Cinnamon, ginger, nutmeg and a pinch of cloves
• Pure maple syrup for caramel sweetness
• Vanilla and a pinch of sea salt
• Toasted pecans and a dusting of cinnamon on top

What you need

Here’s a quick look at the ingredients. Exact amounts are in the recipe card below.

• Oats: pumpkin puree, plain whole-milk Greek yogurt, whole milk, pure maple syrup, ground cinnamon, ground ginger, ground nutmeg, ground cloves, vanilla extract, sea salt, old-fashioned rolled oats, chia seeds
• Topping: pecans, ground cinnamon

Also, a note on fat: we cook with extra virgin olive oil, avocado oil, butter or ghee. They taste better, and they’re real food.

How to make pumpkin pie overnight oats

First, whisk the pumpkin, yogurt, milk, maple and spices in a jar. Next, stir in the oats and chia. Then seal the jar and chill it for at least 6 hours. Finally, top with pecans in the morning. The full recipe card is below.

Serving ideas

Eat it cold straight from the jar, or let it sit on the counter for 10 minutes if you like it less chilly. Add sliced pear or a few pomegranate seeds for color.

Nutrition at a glance: each serving has about 470 calories, 24g protein, 58g carbs and 11g fiber. Numbers are estimates and change with your exact ingredients.

Swaps and variations

• Use mashed roasted sweet potato instead of pumpkin.
• Swap pecans for walnuts or toasted pepitas.
• Use date syrup instead of maple.
• Stir in a spoon of almond butter for extra richness.

Make-ahead and storage tips

Pumpkin pie overnight oats keep in sealed jars in the fridge for up to 4 days. So you can make four jars on Sunday night and be set until Thursday. Add the pecans the morning you eat them so they stay crunchy.

Frequently asked questions

Save this one for your next long day. Want more? Try our apple chai overnight oats next.

This article is for general information and is not medical or nutrition advice.