One Bowl Protein Pumpkin Overnight Oats

Name: One Bowl Protein Pumpkin Overnight Oats
Prep time: 10 min
Total time: 10 min
Ingredients: 2 cups quick cook oats ⁣; ¼ cup chia seeds⁣; ¾ cup pumpkin puree⁣; 2 cups almond milk (or milk of choice⁣); ½ cup protein powder of choice⁣; 2 cups fat free greek yogurt ⁣; ¼ cup maple syrup (or 2 packets @pocayourworld pumpkin spice syrup⁣); 2 tablespoons pumpkin pie spice⁣; 1 tablespoon vanilla extract⁣; so delicious coco whip⁣ (optional topping)

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These One Bowl Protein Pumpkin Overnight Oats are how I make breakfast for the whole week in about 10 minutes. Everything goes in one bowl, you split it between four jars, and you wake up to thick, creamy oats that taste like pumpkin pie spice. Greek yogurt and protein powder give them their protein. Sweeten them with maple syrup, or make them sugar-free with POCA’s new pumpkin spice syrup, then add a scoop of coconut whip on top for the coziest grab-and-go breakfast of the season.

A glass filled with pumpkin overnight oats topped with whipped cream and a sprinkle of cinnamon, shown with a spoon resting inside.

Friends, if you know me, from September on I put pumpkin in pretty much everything I make. I’m not sorry about it at all. Each week, I make a big batch of overnight oats. I stir everything together in one bowl, split it into jars, and breakfast is taken care of for most of the week. I’m not standing at the stove and I’m not staring into the fridge at 7am trying to decide what to eat.

This batch has a fun twist. POCA just launched their sugar-free pumpkin spice syrup, so I used it instead of maple syrup. If you’ve been around here for a while, you already know I’m obsessed with POCA syrups. Most sugar-free syrups I’ve tried taste kind of nasty, and these don’t. They’re sugar-free, have 3g of fiber, and contain no stevia, so I put them in my coffee, my matcha, and now my oats. If you’d rather stick with maple syrup, that works perfectly here too.

Overhead view of bowls containing oats, chia seeds, cinnamon, pumpkin purée, protein powder, yogurt, maple syrup, and milk. — To make these overnight oats, you’ll need quick-cook oats, chia seeds, pumpkin puree, almond milk, protein powder, Greek yogurt, maple syrup or POCA pumpkin spice syrup, pumpkin pie spice, vanilla extract, and coconut whip for topping.

A large glass bowl contains rolled oats, chia seeds, pumpkin purée, and spices, surrounded by individual bowls of the same ingredients and a measuring cup. — To make these overnight oats, you’ll need quick-cook oats, chia seeds, pumpkin puree, almond milk, protein powder, Greek yogurt, maple syrup or POCA pumpkin spice syrup, pumpkin pie spice, vanilla extract, and coconut whip for topping.

What You Need to Make These Pumpkin Protein Overnight Oats

Quick-Cook Oats: Quick oats soak up the liquid faster than rolled oats, so these are ready in as little as 3 hours.
Chia Seeds: They add fiber and a little extra protein, and they soak up liquid as they sit, so stir your jar before you dig in.
Pumpkin Puree: Use 100% pure pumpkin puree, not pumpkin pie filling. It gives the oats their color, their creamy texture, and that yummy pumpkin flavor.
Almond Milk: I use almond milk, but any milk you like will work. Unsweetened is best if you’re keeping these sugar-free, and oat milk is a good swap if you need them nut-free.
Protein Powder: Use your favorite protein powder here. I like vanilla because it plays so well with the pumpkin. Plant-based powders tend to soak up more liquid, so add a splash of extra milk if your oats come out too thick.
Greek Yogurt: I use fat-free Greek yogurt, and it’s where most of the protein comes from. It also makes the oats extra creamy with a little tang that balances the sweetness.
Maple Syrup or POCA Pumpkin Spice Syrup: Use maple syrup or 2 packets of POCA pumpkin spice syrup.
Pumpkin Pie Spice: Pumpkin pie spice does most of the flavor work here, so taste the mixture before it goes in the fridge and add more if you like. If you’re out, you can make your own.
Vanilla Extract: Vanilla rounds out the spices and makes the oats taste even more like dessert.
Coconut Whip (optional): I top each jar with a scoop of So Delicious CocoWhip for a pumpkin pie moment. It’s dairy-free and light, and completely optional.

Milk being poured into a glass mixing bowl containing oats and a spiced mixture, surrounded by small bowls of ingredients including rolled oats, cinnamon, chia seeds, and protein powder. — *Stir until everything is fully combined and there are no streaks of yogurt or clumps of protein powder left.*

How to Make Pumpkin Protein Overnight Oats

To make these overnight oats, grab your largest mixing bowl and add the quick-cook oats, chia seeds, pumpkin puree, almond milk, protein powder, Greek yogurt, maple syrup (or POCA syrup), pumpkin pie spice, and vanilla extract. Stir until everything is fully combined and there are no streaks of yogurt or clumps of protein powder left.

Now taste it. This is when I decide whether it needs another shake of pumpkin pie spice or a little more sweetness, so adjust it to your liking before it goes in the fridge.

Divide the mixture evenly between four jars. If you’re using coconut whip, add a scoop to the top of each jar. Cover the jars and refrigerate them overnight, or for at least 3 hours, until the oats and chia seeds have soaked up the liquid and everything is thick and creamy. When you’re ready to eat, grab a jar, give it a stir, and enjoy!

A glass bowl filled with pumpkin-colored oatmeal and a metal spoon, surrounded by bowls of raw oats, pumpkin puree, spices, and other ingredients. — *Now taste it. This is when I decide whether it needs another shake of pumpkin pie spice or a little more sweetness, so adjust it to your liking before it goes in the fridge.*

Three glasses of pumpkin overnight oats topped with whipped cream and cinnamon on a marble serving board, with a bottle of milk and bowls of ingredients nearby. — *Now taste it. This is when I decide whether it needs another shake of pumpkin pie spice or a little more sweetness, so adjust it to your liking before it goes in the fridge.*

Frequently Asked Questions

How long do these overnight oats last in the fridge?

Stored in airtight jars, they’ll keep in the fridge for up to 4 days, which makes them perfect for meal prepping breakfast for the week. The chia seeds keep thickening as they sit, so add a splash of milk if they get thicker than you like.

Can I use rolled oats instead of quick-cook oats?

Yes! Rolled oats work too. They just take longer to soften and stay a little chewier, so let them soak overnight instead of the 3-hour minimum.

Can I eat these warm?

Yes. Spoon the oats into a microwave-safe bowl, take off the coconut whip first, and heat in 30-second bursts, stirring in between. Add a splash of milk to loosen them up.

Can I make these dairy-free?

Use a dairy-free yogurt instead of the Greek yogurt and a plant-based protein powder. Keep in mind that most dairy-free yogurts have a lot less protein than Greek yogurt, so the protein per jar will drop.

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