Creamy, naturally sweetened pumpkin spice overnight oats that are also vegan and gluten-free (as long as you use plant-based milk and gluten-free oats!).
This is a quick and easy no-cook breakfast (or snack) to prepare during weekend meal prep to enjoy during the week. It can also be prepared the night before for the next morning.
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If you've never had overnight oats, this recipe for pumpkin spice overnight oats is a great one to start with.
If you HAVE had overnight oats, then this delicious breakfast recipe is a good one to add to your collection so you can make it during the fall season when it's pumpkin time and you're craving fall flavour.
You're going to love these overnight oats because they have a creamy texture, they'll keep you full for quite a while, they're packed with pumpkin pie flavours, and you can have them for breakfast OR as a snack.
They're also quick and easy to prepare (no cooking required!), plus, when the recipe is made as written, it's free from refined sugar and contains no added oil.
This easy recipe makes just one serving, but you can double, triple, or even quadruple it as meal prep so you have a perfect breakfast pre-made, waiting for you for several days on busy mornings.
And if it isn't already obvious, oatmeal is a popular breakfast choice around here. Check out my other oatmeal-filled breakfast recipes:
- Blueberry Oatmeal
- Flaxseed Oatmeal
- Apple Cinnamon Oatmeal
- Vegan Strawberry Baked Oatmeal
- Vegan Banana Baked Oatmeal
- Apple Cinnamon Vegan Baked Oatmeal
Ingredients You'll Need
All you need is a few simple ingredients to make pumpkin overnight oats, some of them can be substituted, and some cannot. Find those details below.
Ingredient and Substitution Notes
Rolled Oats - Old-fashioned rolled oats are what you need for this recipe, with no substitutions. Be sure to use certified gluten-free rolled oats if you need this recipe to be gluten-free. Quick oats, instant oats, thick oats, and steel-cut oats cannot be used, stick with rolled oats for the best and intended results.
Dairy-Free Milk - Any type of milk can be used, I make it with plant-based milk (usually with almond milk or oat milk). Make sure the type you use is unsweetened and unflavoured so you have full control over those two things.
Pumpkin Purée - Use unsweetened pure pumpkin purée for this recipe, not pumpkin pie filling. You can use canned purée or you can make homemade pumpkin purée. If you do not have access to pumpkin, you can use a different puréed squash, like butternut squash or you can also use sweet potato (adjust the amount of the added sweetener accordingly if you use sweet potato).
Hemp Hearts - Most overnight oats recipes use Greek yogurt for protein, but I prefer to make overnight oats without yogurt and use hemp hearts for this purpose. If you don't have hemp hearts, feel free to use yogurt instead (I recommend dairy-free coconut yogurt) or you can use yogurt as a topping.
Ground Flax Seeds - This recipe is made without chia seeds, which are usually used in overnight oatmeal for thickening, but I use ground flax seeds. Make sure that the flax seeds are ground and not whole. If you don't have ground flax seeds or you can't have them, you can make them with chia instead, use the same amount and no need to grind them, add them whole.
Pure Maple Syrup - I provide a range in the recipe, how much you add will depend on if you like your oats with a lot of sweet flavour or just a touch of sweetness, adjust the amount as necessary. Other natural sweeteners can be used instead, like date syrup, chopped dates, or even mashed banana (but it will add a slight banana flavour!)
Pumpkin Spice - They wouldn't be pumpkin spice overnight oats without this essential ingredient! If you don't have this blend, you can use a mixture of separate spices, see the recipe notes for details.
Making this recipe is a great way to use up leftover canned pumpkin after making other pumpkin recipes.
How to Make It
(Note: I’ve outlined the step-by-step on how to make this recipe here, but find the full recipe, ingredients, and directions at the end of this post.)
I like to prepare this recipe in individual 16 oz mason jars because serving is easy and it's portable (grab and go!) but if you don't have individual jars, you can make it in a bowl or container.
The important thing to make sure of is that you have a lid for the jar, bowl, or container you're using for the resting time in the refrigerator.
Note: Make sure the jar you are using for the oats has a little space left at the top since the oats expand as they absorb the liquid.
1. The first step is to mix all the wet ingredients until everything has blended. I like to do this in a measuring cup so it's easy to pour.
2. Next, add the rolled oats and the other dry ingredients into the jar and mix until everything has combined.
3. Pour the wet ingredients into the dry ingredients.
4. Mix very well.
Next, close the jar and place it in the refrigerator for at least six hours and up to four days. The longer it sits in the refrigerator, the more the oats will break down and become softer.
The next day, after the chilling time has passed, remove the jar from the refrigerator, give it a good stir and enjoy it as-is. You can also warm it up and/or serve it with your favourite toppings if you'd like (more on that below!).
How to Serve
Your vegan pumpkin overnight oats are going to be delicious as-is, but if you'd like to customize them, you can!
This recipe makes one breakfast-sized serving but if you're making it for snacks, you can divide the recipe into two smaller servings.
Overnight oats are intended to be eaten cold, much like chia pudding, but if your preference is warm oats, you can warm them up a little in the microwave (30-60 seconds) or on the stovetop for a few minutes, stirring frequently. (If you want to make warm pumpkin oats, make my pumpkin steel-cut oats!)
If you don't want them warm, but not quite "straight from the refrigerator cold," you can take the jar out of the fridge and let it sit on the counter for about 15 minutes before serving.
I like to add a little more milk to overnight oats just before serving to loosen them up a little and depending on what I have on hand, a topping (or two!). If you're adding toppings, add them right before serving.
Here are some ideas:
- chopped walnuts, pecans, almonds, or any other nut you like
- pumpkin seeds or sunflower seeds
- almond butter
- a sprinkle of cinnamon or pumpkin spice
- hemp hearts
- an extra drizzle of maple syrup
- fresh berries
- fresh fruit like diced apples, diced pears, or sliced bananas
- mini chocolate chips (find a list of vegan chocolate chips in this article)
- raisins, dried cranberries
Tips for Success
- Don’t substitute rolled oats for different types of oats. This recipe was developed using only rolled oats, using a different type of oatmeal will require modifications to the rest of the recipe.
- Don't overfill the jar, make sure it has a little space left at the top since the oats expand as they absorb the liquid.
- Use unsweetened, unflavoured milk. This will allow you to control both the sweetness and flavour.
- Adjust the amount of sweetener you add to suit your taste. There is a range provided in the recipe, how much you use will depend on the level of sweetness you prefer.
- If you are adding toppings, add them just before serving so they don't get soggy or fall apart during the refrigeration time.
- Read through the recipe before getting started and read through this post from top to bottom for lots of tips to make your pumpkin overnight oats perfect, every single time.
- Follow the recipe exactly as it’s written for the very best results.
No, they cannot be used. Old-fashioned rolled oats are the best type of oats for overnight oats. Steel-cut oats will not soften enough and quick oats will become too mushy. Neither of these types of oats absorbs liquid the same as rolled oats do.
Yes, you can. After you add the wet ingredients to the oats, add the frozen fruit and give everything a good stir. The frozen fruit will thaw during the chill time in the refrigerator.
Keep overnight oats in the refrigerator covered in an airtight container until you are ready to serve them.
You can keep overnight oats in the refrigerator for up to four days. Make sure your oats are stored in a covered airtight container.
If You Make This Recipe...
I hope you love it! Leave me a comment and star rating below telling me about it and you can also show me your remake by posting a picture on Instagram and tagging me (I’m @delightfuladventures on Instagram).
And If You Like This Recipe...
You may also like these other delicious vegan gluten-free breakfast recipes:
- Vegan Buckwheat Pancakes
- Vegan Oatmeal Muffins (Gluten-Free)
- Just Egg Quiche (Vegan)
- Vegan Cinnamon Rolls
- Vegan Gluten-Free Pumpkin Pancakes
Pumpkin Spice Overnight Oats (No Yogurt)
- Add milk, pumpkin puree, and maple syrup to a small bowl or measuring cup and mix well until everything has combined. Set aside.
- Add rolled oats, hemp hearts, ground flax seeds, and pumpkin pie spice to a medium-sized mason jar or a small container with a lid and mix.
- Pour the wet ingredients into the dry ingredients and mix well until there are no dry ingredients left.
- Place the jar in the refrigerator for at least 6 hours or up to four days.
- Serve plain or with the toppings of your choice.
- Please read all of the information and FAQ info above, as well as the notes below before making this recipe.
- This recipe makes enough for 1 breakfast serving or 2 snacks. If you need more, the recipe can be doubled, tripled, or even quadrupled as needed.
- Any type of milk can be used, I use unsweetened, unflavoured almond milk or oat milk. I recommend using one that is unsweetened and unflavoured so you can control the sweetness and flavour of the oatmeal.
- Only use rolled oats for this recipe, steel cut oats, quick oats, or thick oats will not work.
- Maple syrup is my recommended sweetener, but you can use any sweetener you like.
- If you don't have pumpkin pie spice, use ½ teaspoon of ground cinnamon, ⅛ teaspoon of ground nutmeg, and ⅛ teaspoon of ground ginger as a replacement.
- Pumpkin overnight oats will keep in the refrigerator for up to four days. The longer they stay in the fridge, the more the oats will break down.
- Only add toppings right before you are ready to serve.
- Nutrition info is for the full recipe prepared as written using unsweetened, unflavoured almond milk, 1 tablespoon of maple syrup, and no toppings or extra milk. The data below is only to be used as a rough guide. Click to learn how nutrition info is determined on this website.