Fall mornings are all about cozy flavors, and there’s nothing quite like the comforting taste of pumpkin pie to start your day off right. But instead of indulging in dessert for breakfast, why not enjoy a healthy, nutritious twist? These Healthy Pumpkin Pie Overnight Oats with Chia deliver all the warm, spiced flavors of your favorite seasonal treat in a wholesome, make-ahead meal.
This recipe is perfect for busy mornings, offering a balance of protein, fiber, and healthy fats to fuel your day. Whether you’re headed to the gym, work, or simply tackling your to-do list, this breakfast will keep you energized and satisfied. Plus, it’s incredibly easy to prepare—just a few simple ingredients mixed together the night before, and you’ll wake up to a creamy, flavorful breakfast that’s ready to go.
Not only is this dish delicious, but it’s also versatile. You can customize it with your favorite toppings, adjust the sweetness to your liking, and even make it vegan or gluten-free with simple swaps. It’s the ultimate blend of indulgence and nutrition, designed to fit seamlessly into your routine.
Healthy Pumpkin Pie Overnight Oats with Chia
1
servings5
minutes250-300
kcalIngredients (Serves 1)
1/2 cup rolled oats – High in fiber and energy-sustaining carbs.
1/2 cup unsweetened almond milk – Or any milk of choice.
1/4 cup pumpkin puree – Rich in vitamin A and antioxidants.
1 tbsp chia seeds – Adds fiber, omega-3s, and a creamy texture.
1 tsp maple syrup – Optional for natural sweetness.
1/4 tsp pumpkin pie spice – Or a blend of cinnamon, nutmeg, and cloves.
1/2 tsp vanilla extract – For added depth of flavor.
Pinch of salt – Enhances the overall taste.
- Optional Toppings:
Greek yogurt for added protein.
Chopped nuts like pecans or walnuts for crunch.
A sprinkle of cinnamon or a drizzle of maple syrup for extra flavor.
Step-by-Step Instructions
- Gather Your Ingredients
Before you begin, make sure you have all your ingredients ready:
Rolled oats
Unsweetened almond milk (or your favorite milk)
Pumpkin puree
Chia seeds
Maple syrup (optional)
Pumpkin pie spice
Vanilla extract
A pinch of salt
Having everything on hand ensures a smooth and quick preparation process. - Choose Your Container
Pick a mason jar, resealable container, or small bowl to mix and store your oats. A clear jar works best if you want to showcase your layers and toppings for an Instagram-worthy presentation. - Combine the Ingredients
In your chosen container:
Add 1/2 cup rolled oats and 1 tbsp chia seeds.
Pour in 1/2 cup unsweetened almond milk.
Stir in 1/4 cup pumpkin puree, 1 tsp maple syrup (optional), 1/4 tsp pumpkin pie spice, 1/2 tsp vanilla extract, and a pinch of salt.
Mix thoroughly until all the ingredients are evenly combined. The chia seeds should be well distributed to prevent clumping. - Seal and Refrigerate
Cover the container with a lid or plastic wrap and place it in the refrigerator. Let the mixture sit for at least 4 hours or, ideally, overnight. This allows the oats and chia seeds to absorb the liquid, creating a creamy, pudding-like consistency. - Stir and Adjust (Optional)
In the morning, give your oats a good stir. If the mixture is too thick for your liking, add a splash of milk to reach your preferred consistency. - Add Toppings
The magic of overnight oats lies in the toppings! Customize your breakfast with:
A dollop of Greek yogurt for added creaminess and protein.
A sprinkle of chopped nuts (like pecans or walnuts) for crunch.
A dusting of cinnamon or extra pumpkin pie spice for bold flavor.
A drizzle of maple syrup for a touch of sweetness. - Serve and Enjoy
Serve your overnight oats straight from the jar or transfer them to a bowl. Enjoy your nutritious, pumpkin-flavored breakfast knowing you’ve started your day with a healthy and satisfying meal.
Nutritional Breakdown
- Calories: A satisfying 250-300, depending on sweeteners and toppings.
- Protein: Contains 7-9 grams of protein to support muscle recovery and keep you full longer. Boost it further with Greek yogurt or a scoop of protein powder.
- Carbohydrates: With 35-40 grams of carbs, these oats provide sustained energy for workouts and busy mornings.
- Fiber: Around 7-8 grams of fiber, thanks to the chia seeds, oats, and pumpkin, promoting healthy digestion.
- Fats: Healthy fats clock in at 6-8 grams, mainly from chia seeds, which also provide a dose of omega-3s.
- Sugar: A moderate 6-8 grams of natural sugar, which can be reduced by skipping the maple syrup.
- Micronutrients: Packed with vitamin A (about 120% of your daily value) from the pumpkin, as well as calcium, potassium, and a touch of iron.
Why You’ll Love This Recipe
- Quick and Easy: Prep in just 5 minutes the night before for a no-fuss morning.
- Rich in Nutrients: High in fiber, protein, and healthy fats to keep you energized.
- Tastes Like Dessert: Indulge in pumpkin spice flavors without the guilt.
- Meal-Prep Friendly: Make multiple servings to enjoy throughout the week.
Tips for Success
- Meal-Prep Tip: Make a batch for the week by doubling or tripling the ingredients and portioning into individual jars.
- Texture Insight: Prefer a thinner consistency? Add more milk. Like it thicker? Increase the chia seeds.
- Spice Swap: If you don’t have pumpkin pie spice, mix 1/2 tsp cinnamon with a pinch of nutmeg and cloves.
Dietary Variations
- Vegan: Ensure your milk and toppings (like yogurt) are plant-based.
- Gluten-Free: Use certified gluten-free oats.
- Low-Sugar: Skip the maple syrup or replace it with a natural sweetener like stevia.
If you enjoyed this recipe, don’t forget to save it for later and share it with your friends who love quick and healthy breakfast ideas! Let us know how you topped your oats in the comments below. 💬
Enjoy your cozy, pumpkin-packed morning! 🍂✨
