healthy vegan/dairy-free recipe

 

Post updated July 16, 2024

JUMP TO RECIPE

(Discloser: Inspiration Apron is reader supported. I may earn an affiliate commission by any purchase made by clicking links in this post. Thank you for supporting the brands that keep Inspiration Apron running!)

Pumpkin season breakfast idea

These pumpkin spice overnight oats are a great way to start a busy autumn morning. Just mix everything together in a jar, container or large mug the night before, and when you wake up in the morning….DONE! All you have to worry about is finding a spoon to dig in.

This vegan and dairy-free oatmeal breakfast is made with real pumpkin puree, giving it a natural and creamy flavor, while also providing a dose of vitamins and fiber. This recipe is for one large 16 oz serving or two small 8 oz servings. If you’d rather enjoy it hot, I’ve got instructions for that also….enjoy the perfect way to start your day during pumpkin season!


Let’s begin!

Ingredients to make pumpkin spice overnight oats

Ingredients:

  • 1/2 cup old fashioned oats

  • 1/2 cup almond milk (or any dairy-free)

  • 1/4 cup pumpkin puree, heaping

  • 1 tbsp pure maple syrup

  • 1/2 tsp pumpkin pie spice

  • pinch of salt

Optional garnish: Pecans, granola, raisins, maple syrup drizzle, or yogurt.

How to make pumpkin spice overnight oats

Instructions:

Begin by finding a container with lid or use a bowl or mug that you can cover with plastic wrap. You’ll want to use a container that can hold at least 14-16 ounces.

Add all ingredients to your container and stir till well mixed.

Cover tightly with plastic wrap or secure lid and then place in fridge overnight or for at least 2 hours or overnight.

You can eat cold or if you prefer to enjoy hot, see next instructions.

How to make hot pumpkin oatmeal

Heating instructions:

Microwave for 1 minute on high, stir, then microwave 40 seconds longer or until at desired temperature. Stir before enjoying and top with toasted pecans, maple syrup, granola or a dollop of dairy-free vanilla yogurt, if desired. (My personal favorite is adding a touch of coconut cashew granola for crunch factor!)

Why is pumpkin oats a healthy breakfast choice?

  • Oats are prebiotic. Starches in oats promote friendly bacteria that live in your gut, helping keep your microbiome in balance. Oats also contain two types of fiber (soluble and insoluble) that can help keep you regular and relieve bloating.

  • Pumpkin is low in calories and also a good source of fiber which can help you feel full longer along with aid in digestion. Pumpkin is also great for your skin, immune system and heart health.

  • Maple syrup has antioxidants and also contains lots of minerals including manganese which may help regulate blood sugar levels, support bones, and strengthen connective tissues. Maple syrup also has a low glycemic index, which makes it the ideal sweetener for people with diabetes.

Enjoy!

💜Julie

pumpkin spice overnight oats vegan, vegan recipes, dairy free recipes, pumpkin oatmeal, healthy pumpkin spice overnight oats, easy pumpkin spice oatmeal recipe, fall breakfast ideas, pumpkin recipes
breakfast
American
Yield: 2
Author: Julie Butler
Pumpkin Spice Overnight Oats (vegan / dairy-free)

Pumpkin Spice Overnight Oats (vegan / dairy-free)

This healthy pumpkin oatmeal breakfast is made with real pumpkin puree, giving it a natural and creamy flavor, while also providing a dose of vitamins and fiber. This vegan recipe is for one large 16 oz serving or two small 8 oz servings.
Prep time: 2 MinInactive time: 2 HourTotal time: 2 H & 2 M

Ingredients

Pumpkin spice overnight oats ingredients

Instructions

How to make pumpkin overnight oats
  1. Begin by finding a container with lid or use a bowl or mug that you can cover with plastic wrap. (You’ll want to use a container that can hold at least 14-16 ounces.)
  2. Add all ingredients to your container and stir till well mixed.
  3. Cover tightly with plastic wrap or secure lid and then place in fridge overnight or for at least 2 hours or overnight.
  4. You can eat cold or if you prefer to enjoy hot, see next instructions.
  5. To enjoy hot: Microwave for 1 minute on high, stir, then microwave 40 seconds longer or until at desired temperature. Stir before enjoying.

Notes

Optional garnish: Toasted pecans, maple syrup, granola or yogurt.

Note: I am lactose intolerant, that is why I choose to create a dairy-free version, but if you would like to use real dairy ingredients you can (equal substitution amounts.) Keep in mind that the nutritional value may change.

Why are overnight oats good for your gut?

Oats are prebiotic. Starches in oats promote friendly bacteria that live in your gut, helping keep your microbiome in balance. Oats also contain two types of fiber (soluble and insoluble) that can help keep you regular and relieve bloating.



Nutrition Facts

Calories

124

Fat (grams)

2 g

Sat. Fat (grams)

0 g

Carbs (grams)

23 g

Fiber (grams)

3 g

Net carbs

20 g

Sugar (grams)

7 g

Protein (grams)

3 g

Sodium (milligrams)

105 mg

Cholesterol (grams)

0 mg

Nutrition Disclaimer: Nutritional Information is provided as a courtesy only and should be viewed as an estimate. Ingredients can vary with brands and size and Inspiration Apron makes no guarantees to the accuracy of this information. Per 8 oz serving.

Did you make this recipe?
Tag @inspirationapron on instagram and hashtag it #inspirationapron
Julie Butler

Hi, I’m Julie Butler with Inspiration Apron, a blog full of delicious recipes, mouth-watering photographs, fun crafts and travel inspiration. I’m a southern girl, North Carolina is my home state and I’ve got some southern classics and vintage family recipes along with new and exciting creations. Enjoy!

http://www.inspirationapron.com
Previous
Previous

Cranberry Orange Waffles

Next
Next

Peach Dutch Baby