Pumpkin Spice Overnight Oatmeal

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Pumpkin Spice Overnight Oatmeal that incorporates all the best fall pumpkin flavors with cinnamon, nutmeg, and pumpkin puree.

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If you love overnight oats, you've got to try this pumpkin spice version. It's filling, healthy, naturally sweetened, and has all the flavors of pumpkin spice. Perfect to have prepped in the fridge for busy mornings. 

While it's true that autumn may be the time of year when pumpkin spice truly shines in the spotlight (I'm looking at you, certain mega coffee chain) – why limit yourself to only indulging your love of all things pumpkin spice during that season, when you're making it at home?!

No matter the weather outside (frightful or not), Pumpkin Spice Overnight Oats is a breakfast you can enjoy all year long, and a grand way to get your pumpkin spice fix any time of year – without it feeling weird.

However, there are a few things I should really get out before you go down to the recipe – including how to make it the morning you want it, instead of overnight. 

Pumpkin overnight oatmeal ingredients with rolled oats, canned pumpkin, pumpkin pie spice, chia seeds, and banana.

What Goes in Overnight Oats?

Overnight oatmeal requires nothing you wouldn’t normally put in oatmeal; in fact, since they contain all the same ingredients, you could use this recipe to make instant oatmeal if you really wanted to –

Though I don’t know why you would, when overnight oats taste so much better!

This particular recipe for Pumpkin Spice Overnight Oats calls for rolled oats, canned pumpkin, banana, chia seeds, vanilla extract, pumpkin pie spice mix, almond milk, a sweetener like maple syrup, and a pinch of salt – further down I offer a few suggestions on how you can swap different things out of this recipe, and still eat a gorgeously rich, autumnal breakfast.

How Long do Overnight Oats Take?

Overnight oats typically need about 4 hours to complete the process of cold soaking – a practice involving the immersion of certain foods in a cold fluid to “cook” them – which is why it's generally recommended that you leave them to rest overnight. Since it's just a different cooking method, couscous, quinoa, rice – and yes , oats – can all be cold soaked. Just like leftovers, all of these grains develop a deeply robust flavor profile, made even more complex and rich by time!

Honestly, it will take you longer to gather all the ingredients than it will for you to mix them up, since they take all of five minutes to mix together. Then if you want it hot the next morning, just pop it in the microwave for a minute or two.

Does This Recipe Work the Morning I Want It?

Overnight oats require about 4 hours of soaking to be ready to be eaten, but if you forgot to make your oats the night before – or you’re looking for something quick and easy to make – with a little modification, you can turn this recipe for overnight oats into a quicker oatmeal ready to eat in just 10 minutes!

To make this change you will need to use rolled oats, cooked on the stovetop or in the microwave.  Add all the same ingredients and cook until creamy. They will take 5-7 minutes on the stove and about 3-4 minutes in the microwave. 

You can also use steel-cut oats if that’s what you have on hand. They will require some extra liquid and cooking time. 

Or switch things up and try this delicious Pumpkin Smoothie with greek yogurt for a morning treat.

Make a Big Batch of Plain Oats

If you want to have different flavored oatmeal throughout the week, you can always make a big batch of plain oats and then add your favorite toppings and flavors before eating. Just need to mix the oats, chia seeds, and almond milk together in a large container with a lid. When you want a serving, just spoon out the amount you want and mix in everything else that gives your oatmeal flavor.

Then eat it cold or pop it in the microwave for a minute to a minute and a half. While it's true that the flavor won’t be incorporated as much as regular overnight oats, this is nevertheless a great option for people who quickly grow tired of the same flavor all the time!

Overnight oats with pumpkin spices in a mason jar with more oatmeal in the background.

Recipe Ideas for Pumpkin Overnight Oatmeal

  • Add crunch with pepitas, roasted pumpkin seeds, walnuts, pecans, or almonds.
  • Add freshness by topping these oats with some crisp, chopped apple. Apple and pumpkin are two fall flavors that work really well together.
  • No one would blame you for adding some chocolate chips to these oats. Pumpkin and chocolate is hard to beat.

Other Overnight Oatmeal Recipes

The Recipe
Pumpkin overnight oatmeal in a mason jar with pumpkin seeds, pumpkin puree, and cinnamon.

Pumpkin Spice Overnight Oatmeal

COOK TIME: 4 Hours
TOTAL TIME: 4 Hours, 5 Min
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  • 1/2 banana, mashed
  • 1/4 cup canned pumpkin
  • 1/2 cup rolled oats
  • 2 tsp chia seeds
  • 1/4 tsp vanilla extract
  • 1/4 tsp pumpkin pie spice (more to taste)
  • 1 Pinch salt
  • 1/2 cup unsweetened almond milk

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Mash the banana using a fork until it is smooth with minimal chunks. Stir in the pumpkin until smooth.


Add the remaining ingredients, including sweetener of choice if desired, and stir well to combine. Place in the fridge overnight or for at least 4 hours for the oats to soften.


Serve cold right from the fridge, room temperature. or heat up in the microwave. Add an extra splash of milk if needed if the mixture becomes too thick.

Nutritional Facts
Serving Size: 1-1.25 cups
Amount Per Serving
Calories 283
Calories from Fat 55
% Daily Value *
Total Fat 6g
Saturated Fat 0g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 0mg
Sodium 83mg
Total Carbohydrate 50g
Dietary Fiber 9g
Sugars 11g
Protein 8g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
† We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
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