Easy Pumpkin Spice Overnight Oats Meal Prep
This easy pumpkin spice overnight oats meal prep is a quick, no-cook breakfast that delivers all the cozy flavors of fall with just 5 minutes of prep. Perfect for busy mornings, these creamy, spiced oats are made with simple ingredients and can be stored in the fridge for up to 5 days.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes (plus 6 hours refrigeration)
- Yield: 4 servings 1x
- Category: Breakfast
- Cuisine: American
Ingredients
Scale
- 2 cups rolled oats (old-fashioned)
- 2 cups milk (any kind; whole milk recommended)
- 1 cup pumpkin puree (100% pure, not pie filling)
- 1 cup plain Greek yogurt
- 4 tablespoons maple syrup
- 1 teaspoon vanilla extract
- 2 teaspoons pumpkin pie spice
- 1 teaspoon cinnamon
- 1/4 teaspoon salt
- 2 tablespoons chia seeds (optional)
- Toppings: cinnamon, Greek yogurt, maple syrup, chopped pecans, fresh berries, dark chocolate chips (optional)
Instructions
- In a medium bowl or large liquid measuring cup, whisk together 2 cups milk, 1 cup pumpkin puree, 1 cup plain Greek yogurt, 4 tablespoons maple syrup, and 1 teaspoon vanilla extract until smooth and well combined.
- Stir in 2 teaspoons pumpkin pie spice, 1 teaspoon cinnamon, and a pinch of salt. If using chia seeds, add 2 tablespoons now. Whisk again until evenly distributed.
- Add 2 cups rolled oats to the wet mixture. Stir with a spatula or spoon until every oat is coated. The mixture will be liquidy; that’s normal.
- Divide the oat mixture evenly into 4 mason jars or airtight containers, filling each about 3/4 full. Add any desired mix-ins (e.g., chopped pecans, dried cranberries).
- Screw lids on tightly and refrigerate for at least 6 hours, preferably overnight.
- Serve cold or warm. To warm, microwave a jar for 45-60 seconds, stirring halfway through. Stir well before eating and add toppings as desired.
Notes
For best texture, use rolled oats (not instant or steel-cut). If using quick oats, reduce milk by 2 tablespoons and refrigerate for only 4-5 hours. Do not freeze. The flavors develop more after a day or two. For a vegan version, use plant-based milk and yogurt. For gluten-free, use certified gluten-free oats.
Nutrition
- Serving Size: 1 jar
- Calories: 300
- Sugar: 18
- Sodium: 200
- Fat: 8
- Saturated Fat: 3
- Carbohydrates: 48
- Fiber: 7
- Protein: 14
Keywords: pumpkin spice, overnight oats, meal prep, fall breakfast, easy breakfast, healthy breakfast, vegetarian, gluten-free option