Healthy Pumpkin Pie Overnight Oats with Chia

If you ask me, overnight oats are a breakfast game-changer.

These fall-inspired oats bring together creamy pumpkin puree and warm spices that taste just like pumpkin pie. Chia seeds add a nice texture and help thicken everything up while you sleep.

You just mix everything in a jar the night before, and wake up to a ready-made breakfast that tastes like dessert. A sprinkle of cinnamon and a drizzle of maple syrup on top make it feel extra special.

It’s the perfect cozy breakfast for busy mornings when you want something that feels indulgent but is actually good for you.

What Kind of Oats Should I Use?

For overnight oats, you’ll want to stick with old-fashioned rolled oats rather than quick oats or steel-cut oats. Rolled oats have the perfect texture for soaking overnight – they soften up nicely while still maintaining a pleasant chewiness that won’t turn mushy. Quick oats will get too soft and lose their texture, while steel-cut oats won’t soften enough in the fridge overnight. If you need gluten-free oats, just look for ones that are specifically labeled as such, since regular oats can sometimes be processed in facilities that also handle wheat.

Options for Substitutions

This recipe is super adaptable, so feel free to make these swaps based on what you have in your kitchen:

• Greek yogurt: You can use regular yogurt, coconut yogurt, or even skip it entirely and add an extra ¼ cup of milk. The texture will be a bit thinner without the yogurt, but still tasty.
• Almond milk: Any milk works here – dairy milk, oat milk, coconut milk, or soy milk. Just stick with the same amount and you’re good to go.
• Pumpkin puree: Sweet potato puree or butternut squash puree make great substitutes. You could also try mashed banana for a completely different but equally delicious flavor.
• Maple syrup: Honey, agave, or even a couple of pitted dates (blend them with the milk first) work well. Start with less and adjust to taste.
• Rolled oats: Quick oats work too, though they’ll create a softer texture. Steel-cut oats need to be soaked longer – try 8-12 hours instead of overnight.
• Chia seeds: Ground flaxseed is a great swap – use the same amount. You can also leave them out entirely if you don’t have any on hand.
• Pumpkin pie spice: Mix your own with ¼ teaspoon cinnamon, a pinch each of nutmeg, ginger, and cloves. Or just use cinnamon alone for a simpler flavor.

Watch Out for These Mistakes While Making

The biggest mistake people make with overnight oats is not using enough liquid, which leaves you with a thick, paste-like texture instead of creamy oats – make sure your oats are fully covered and add an extra splash of almond milk if needed.

Another common error is skipping the resting time and trying to eat them right away, but overnight oats need at least 4 hours (preferably overnight) for the oats and chia seeds to properly soften and absorb all the flavors.

Don’t forget to give your mixture a good stir before refrigerating and again before eating, since the chia seeds and pumpkin puree tend to settle at the bottom, and always taste-test before serving to adjust the maple syrup since pumpkin puree can vary in sweetness.

For the best texture, use old-fashioned rolled oats rather than quick oats, as they hold their shape better and won’t turn mushy after sitting overnight.

What to Serve With Pumpkin Pie Overnight Oats?

These pumpkin pie overnight oats are pretty filling on their own, but I love adding some crunchy toppings to make them feel more like a special breakfast. Try sprinkling on some toasted pecans, walnuts, or pumpkin seeds for that perfect contrast to the creamy oats. A drizzle of almond butter or a dollop of whipped cream can make them feel extra indulgent, almost like you’re eating dessert for breakfast. If you want to round out the meal, a cup of coffee or chai tea pairs beautifully with all those warm pumpkin spices.

Storage Instructions

Keep Fresh: These overnight oats are perfect for meal prep! Store them in the fridge in a mason jar or airtight container for up to 4 days. I love making several jars at once for grab-and-go breakfasts throughout the week.

Make Ahead: The beauty of overnight oats is that they actually get better after sitting overnight. Make them the evening before and let all those flavors meld together while the oats soften up. You can even prep up to 3 jars at once for easy weekday mornings.

Serve: Enjoy your pumpkin pie oats straight from the fridge – no heating required! Give them a good stir before eating and add any extra toppings you like. If they seem too thick after sitting, just splash in a little more almond milk to get your preferred consistency.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 240-290
• Protein: 9-12 g
• Fat: 4-6 g
• Carbohydrates: 45-55 g

Ingredients

• 1/4 cup plain unsweetened greek yogurt or vanilla yogurt
• 1/2 cup vanilla almond milk, unsweetened (or your preferred milk)
• 1/4 cup pumpkin puree
• 1 to 2 tbsp pure maple syrup
• 1/2 tsp vanilla extract
• 1/2 cup rolled oats (certified gluten-free if needed)
• 2 tsp chia seeds
• 1/2 tsp pumpkin spice blend

Step 1: Mix Wet Ingredients

• 1/4 cup plain unsweetened greek yogurt or vanilla yogurt
• 1/2 cup vanilla almond milk, unsweetened (or your preferred milk)
• 1/4 cup pumpkin puree
• 1/2 tsp vanilla extract
• 1 to 2 tbsp pure maple syrup (start with 1 tbsp, add more to taste)

In a medium bowl, combine the greek yogurt (or vanilla yogurt), vanilla almond milk (or your preferred milk), pumpkin puree, vanilla extract, and 1 tablespoon of pure maple syrup.

Mix until the mixture is smooth and well combined.

I like to use a whisk for this step to make sure everything is nice and creamy.

Step 2: Add Oats, Chia, and Pumpkin Spice

• 1/2 cup rolled oats (certified gluten-free if needed)
• 2 tsp chia seeds
• 1/2 tsp pumpkin spice blend
• pure maple syrup (from Step 1, if adding more to taste)

Stir the rolled oats, chia seeds, and pumpkin spice blend into the wet mixture from Step 1.

Make sure everything is evenly distributed.

Taste the mixture and, if you prefer a sweeter flavor, stir in a little more maple syrup until you reach your desired sweetness.

Step 3: Chill Overnight

Transfer the oat mixture from Step 2 into a glass jar or airtight container.

Cover and refrigerate for at least 4 hours or overnight to let the oats and chia seeds absorb the liquid and soften.

The overnight chill makes everything creamy and lets the flavors meld together.

In the morning, just grab and enjoy—sometimes I like to add some fresh fruit or a little extra sprinkle of pumpkin spice before serving.

Healthy Pumpkin Pie Overnight Oats with Chia

Delicious Healthy Pumpkin Pie Overnight Oats with Chia recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 2 hours hrs 40 minutes mins

Cook Time 5 hours hrs 20 minutes mins

Total Time 8 hours hrs

Servings 4

Calories 265 kcal

Ingredients

  

• 1/4 cup plain unsweetened greek yogurt or vanilla yogurt
• 1/2 cup vanilla almond milk, unsweetened (or your preferred milk)
• 1/4 cup pumpkin puree
• 1 to 2 tbsp pure maple syrup
• 1/2 tsp vanilla extract
• 1/2 cup rolled oats (certified gluten-free if needed)
• 2 tsp chia seeds
• 1/2 tsp pumpkin spice blend

Instructions

 

• In a medium bowl, combine the greek yogurt (or vanilla yogurt), vanilla almond milk (or your preferred milk), pumpkin puree, vanilla extract, and 1 tablespoon of pure maple syrup. Mix until the mixture is smooth and well combined. I like to use a whisk for this step to make sure everything is nice and creamy.
• Stir the rolled oats, chia seeds, and pumpkin spice blend into the wet mixture from Step 1. Make sure everything is evenly distributed. Taste the mixture and, if you prefer a sweeter flavor, stir in a little more maple syrup until you reach your desired sweetness.
• Transfer the oat mixture from Step 2 into a glass jar or airtight container. Cover and refrigerate for at least 4 hours or overnight to let the oats and chia seeds absorb the liquid and soften. The overnight chill makes everything creamy and lets the flavors meld together. In the morning, just grab and enjoy—sometimes I like to add some fresh fruit or a little extra sprinkle of pumpkin spice before serving.