Vegan Pumpkin Overnight Oats made with simple pantry ingredients — they taste like pumpkin pie in a bowl. A perfect make-ahead breakfast bursting with cozy fall flavor.
This post has updated photos and a cleaner layout, but it’s the same pumpkin overnight oats recipe I’ve been making for years.
After hearing Trader Joe’s pumpkin pie overnight oats were selling out, I set out to recreate that cozy flavor at home — and these came out just right.
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Why You’ll Love This Recipe
- Simple and fast: Mix everything the night before and grab breakfast in the morning — ideal for busy days.
- Great for meal prep: Make a few jars at once to have ready breakfasts for several days.
- High in fiber and protein: Offers about 7 g of fiber and 7 g of protein per serving when prepared as written.
- Vegan-friendly: Dairy-free and sweetened with pure maple syrup.
Ingredient Notes
Key ingredient tips to get the best texture and flavor:
- Oats: Use old-fashioned (rolled) oats for the right chew. Avoid quick oats and steel-cut oats.
- Almond butter: Smooth or crunchy works — choose a simple almond butter made from almonds and salt for protein and healthy fats.
- Pumpkin purée: Use plain pumpkin purée, not pumpkin pie filling. Canned or homemade both work.
- Flax meal: Ground flax adds fiber, healthy fats, and a pleasant texture. You can substitute chia seeds if needed.
- Spices: Cinnamon and a pinch of nutmeg give that classic pumpkin-pie flavor.
- Maple syrup: Use pure maple syrup to sweeten naturally.
Step-by-Step Instructions
Quick summary of how to assemble these overnight oats. See the recipe card below for exact measurements.
- Combine almond butter and maple syrup in the bottom of a jar and stir until the almond butter loosens.
- Add the remaining ingredients, mix well, seal the jar, and refrigerate for at least a few hours or overnight.
Ingredient Swaps and Recipe Variations
Customize these oats to suit your taste or pantry:
- Chia seeds: Substitute chia seeds for flax meal for a slightly different texture and added omega-3s.
- Nuts & seeds: Top with pepitas, toasted walnuts, or pecans for extra crunch.
- Yogurt: Stir in 2 tablespoons of plain Greek yogurt and 1 teaspoon vanilla for added protein and creaminess.
- Spices: Use pumpkin pie spice in place of the cinnamon and nutmeg blend.
- Liquid: Use milk, kefir, or a non-dairy milk (oat, soy, cashew, or almond) instead of water for a creamier result.
- Toppings: Finish with granola, mini chocolate chips, whipped cream, or dried fruit just before serving.
Dietitian Tip
If you have picky eaters, try your oats first and let kids see you enjoying them. A single bite offered after that is often accepted. If preferred, warm a jar briefly in the microwave before serving.
Helpful Tips
- Always use pure pumpkin purée, not pumpkin pie filling.
- Allow the mixture to rest several hours for best texture and digestion.
- Avoid quick oats — they become too mushy.
- Canned pumpkin thickness varies; adjust water or milk if the mixture seems too thick or thin.
- If you prefer sweeter oats, add an extra teaspoon of maple syrup or a spoonful of yogurt.
Questions You May Have
No — overnight oats are prepared cold and set in the fridge; no cooking required.
Yes — heat a jar for 30–60 seconds in the microwave if you prefer them warm.
Yes. Stir in protein powder if you like the flavor; alternatively, add Greek yogurt for extra protein and creaminess.
Related Recipes
- Pumpkin Bread
- Pumpkin Waffles
- Pumpkin Banana Bread Muffins
- Easy Pumpkin Pancakes
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Did you make these Pumpkin Overnight Oats and loved them? Please leave a comment and a rating — a 5-star review is the best compliment!
📖 Recipe
Pumpkin Overnight Oats
Kristi
Equipment
-
1 Glass Breakfast Jar (mason jar or similar)
Ingredients
- ¼ cup Rolled Oats (old-fashioned)
- ½ cup Pumpkin Puree (not pumpkin pie filling)
- 1 tbsp Flax meal
- 2 tbsp Water (or milk of choice)
- 1 tbsp Maple syrup (pure)
- 1½ tbsp Almond Butter (room temperature)
- ¾ tsp Cinnamon (use 1 tsp if you love cinnamon)
- ⅛ tsp Ground nutmeg
- 2 pinches Salt
Instructions
- Add pumpkin puree, almond butter, and maple syrup to the bottom of a glass jar. Stir until smooth.
- Add rolled oats, flax meal, water (or milk), cinnamon, nutmeg, and salt. Mix thoroughly so everything is combined.
- Seal the jar and refrigerate for at least 4 hours, preferably overnight.
- Serve cold or briefly warm in the microwave. Top with your favorite additions just before eating.
Notes
- Use pure pumpkin purée, not pumpkin pie filling.
- Choose old-fashioned rolled oats for the best texture.
- Overnight oats keep well in the fridge for several days.
- Suggested toppings: chia seeds, chopped walnuts or pecans, pepitas, granola, mini chocolate chips, whipped cream, or dried fruit.
- For more creaminess and protein, replace some or all of the water with milk or plain yogurt.
- Recipe variations: omit flax meal or swap with chia seeds; add 2 tbsp Greek yogurt and 1 tsp vanilla for a tangy, protein-rich version.
*Nutrition information is an estimate and will vary based on exact ingredients and portions used.
Nutrition
Calories: 241kcal
Carbohydrates: 30 g
Protein: 7 g
Fat: 12 g
Fiber: 7 g