Pumpkin Spice Overnight Oats
healthy vegan/dairy-free recipe
Post updated July 16, 2024
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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:
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1/2 cup old fashioned oats
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1/2 cup almond milk (or any dairy-free)
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1/4 cup pumpkin puree, heaping
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1 tbsp pure maple syrup
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1/2 tsp pumpkin pie spice
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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?
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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.
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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.
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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 / dairy-free)
Ingredients
- 1/2 cup old fashioned oats
- 1/2 cup almond milk or any dairy-free plant milk
- 1/4 cup pumpkin puree heaping
- 1 tbsp pure maple syrup
- 1/2 tsp pumpkin pie spice
- pinch of salt
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.
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.
- To enjoy hot: Microwave for 1 minute on high, stir, then microwave 40 seconds longer or until at desired temperature. Stir before enjoying.
Nutrition
Pumpkin Spice Overnight Oats (vegan / dairy-free)
Ingredients
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.
- 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.
This looks delicious. We still have some canned pumpkin in the cupboard.
Thanks for the inspiration,
Be well.
Hi Norma,
I’m so happy you found my recipe and hope you enjoy as much as I do. You are SO welcome for the inspiration and I hope you find more:) Thanks for commenting and take care!
Julie