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Pumpkin Spice Overnight Oats

By Holly Darnell, RD

October 15, 2024

Are you a sleepy but hungry human in the morning? I am! That's why I love making up this fall breakfast whenever Bone Broth Protein Pumpkin Spice is in stock. It's called Pumpkin Spice Overnight Oats; it also goes by Pumpkin Pie Overnight Oats or simply Pumpkin Overnight Oats.

Prepare this wonderful concoction of ingredients the night before and prepare to wake up to a breakfast not just bursting with flavor, but also a great macronutrient profile that will fuel you for the day: 33 grams of protein, 15 grams of fat and 61 grams of healthy carbs.

Why do you want a balanced breakfast of macronutrients? Several reasons:

• Experts recommend that you eat about 20 to 30 percent of your diet in fats, 30 percent in protein and 40 to 50 percent in carbohydrates. This breakfast ticks all three macro boxes.

• A balanced ratio of macronutrients can assist in regulating your appetite (and promoting satiety) and even lowering your calorie intake — a great way to begin your day.

• Balanced macros also provide energy for the day, whether that's a workout or a busy work day.

• This is a high-protein breakfast and getting enough protein can promote both muscle growth and recovery. The Dietary Guidelines for Americans suggests that adults take in at least 46 grams of protein per day for females and 56 grams for males — at 33 grams of protein per serving, this recipe gets you more than halfway there.

• At 13.5 grams of fiber per serving — around half of the recommend amount for the day — these pumpkin overnight oats are also a high-fiber recipe. High-fiber breakfasts keep you regular and help keep you full longer.

• A balanced macro diet can help achieve stable blood sugar levels, which are important for your health.

Bone Broth Protein Pumpkin Spice is the star ingredient with its ability to support gut, skin and joints. It provides 20 grams of protein by itself and its flavor is universally praised. It is lightly sweetened with stevia leaf extract and luo han guo fruit extract for a deliciously fall-inspired taste.

How to Make Pumpkin Overnight Oats

In a medium bowl, add in all ingredients (pumpkin puree, Greek or coconut yogurt, almond milk, maple syrup, vanilla extract, Bone Broth Protein Pumpkin Spice, chia seeds, pumpkin pie spice, gluten-free oats and sea salt) and whisk until thoroughly combined. 

Place in a mason jar or an air-tight container with a lid and store for at least 4 hours in the refrigerator, or ideally overnight. 

When you’re ready to serve, top with nuts (pecans can work best) if desired. Overnight oats can be stored in the refrigerator for up to 5 days.

Notes: You can make your own homemade pumpkin pie spice. In a small bowl, mix 3 tablespoons cinnamon, 2 teaspoons ground ginger, 2 teaspoons nutmeg, 1½ teaspoons ground allspice, and 1½ teaspoons ground cloves. Whisk together until combined. Store in a covered container at room temperature.

If overnight oats are your thing, also try our Salted Caramel Overnight Oats, Gingerbread Overnight Oats or Collagen-Rich Overnight Oats.

Other Oat-Based Breakfasts

• Baked Pumpkin Oatmeal

• Oatmeal Breakfast Cookies

• Carrot Oatmeal Breakfast Cake

Other Pumpkin Recipes

• Pumpkin smoothie

• Pumpkin spice waffles

• Pumpkin pancakes

• Pumpkin high-protein chia seed pudding

• Pumpkin energy balls

• Pumpkin coffee cake

• Pumpkin spice muffins

• Pumpkin spice cookies

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.