Pumpkin Spice Overnight Oats

December 21, 2023

Written by Fay Nutrition & Dietetics

Medically reviewed by Suzanna Thoe, RD

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Servings: 1

Prep Time: 10 minutes

Cook Time: 0 minutes (requires refrigeration for at least 4 hours)

Total Time: 4 hours 10 minutes


  • 1/2 cup rolled oats
  • 1/2 cup pumpkin puree (not pumpkin pie filling)
  • 1 cup almond milk (or milk of choice)
  • 1 tablespoon chia seeds
  • 2 tablespoons maple syrup (adjust to taste)
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon pumpkin pie spice (or a blend of cinnamon, nutmeg, cloves, and ginger)
  • A pinch of salt
  • Optional toppings: chopped nuts (e.g., pecans, almonds), dried cranberries, a dollop of Greek yogurt, or a sprinkle of extra pumpkin pie spice.


  1. Mix Ingredients: In a mixing bowl, combine the rolled oats, pumpkin puree, almond milk, chia seeds, maple syrup, vanilla extract, pumpkin pie spice, and a pinch of salt. Stir well until all ingredients are thoroughly combined.
  2. Transfer to Jar: Pour the mixture into a mason jar or an airtight container with a lid.
  3. Refrigerate: Seal the container and refrigerate for at least 4 hours, preferably overnight. This allows the oats to absorb the liquid and soften, making them deliciously creamy and ready to eat by morning.
  4. Serve: In the morning, give the oats a good stir. If they seem too thick, you can add a splash more of almond milk to reach your desired consistency. Top with your choice of optional toppings and enjoy!


  • Feel free to adjust the sweetness based on your preference. If you're cutting back on sugar, you can reduce the maple syrup or substitute with a natural sweetener.
  • You can prepare multiple batches in advance for a ready-to-go breakfast throughout the week.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.

Nutrition Facts (per Serving)
  • Calories: 320
  • Protein: 9g
  • Fat: 7g
  • Carbohydrates: 57g
  • Fiber: 10g
  • Sugar: 21g

Please note: These nutritional values are estimated based on the ingredients used. For a more accurate nutritional breakdown, it's recommended to use a specific nutritional calculator or software.

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Fay Nutrition & Dietetics

Written by Fay Nutrition & Dietetics

Fay Nutrition & Dietetics is elevating the role that food plays in our healthcare system by making nutrition therapy by a board-certified Registered Dietitian more accessible and affordable. People meet with a nutrition expert paid for by their health insurance and see progress across a number of health conditions: diabetes, eating disorders, heart disease, and many others.

Suzanna Thoe, RD

Medically Reviewed by Suzanna Thoe, RD

Suzanna is a Board Certified and Licensed Registered Dietitian. She completed her Bachelor of Science degree at Purdue University and completed her clinical internship and Masters of Business Administration at Dominican University. Suzanna has been a RD for almost 4 years and helps her clients understand the ‘why’ behind science-backed action items to move them towards their goals.