Pumpkin Overnight Oats

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Make these easy vegan overnight oats with whatever nondairy milk you have on hand. It's a great way to use up leftover canned pumpkin--plus, you can multiply the recipe to meal-prep healthy breakfasts for the whole week.

By
Sylvia Fountaine, M.A.
Sylvia Fountaine, M.A.

Sylvia Fountaine is a professional chef specializing in plant-based recipes, many of which she has contributed to EatingWell. Inspired to broaden her palate from a young age by her Finnish mother and Egyptian father, Sylvia is passionate about fresh seasonal produce and global cuisines.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
5783159.jpg
Prep Time:
10 mins
Additional Time:
7 hrs 50 mins
Total Time:
8 hrs
Servings:
1
Yield:
1 serving
Nutrition Profile:
High-Calcium Bone-Health Dairy-Free Healthy Aging Low-Sodium Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • ½ cup rolled oats (see Tip)

  • ⅓ cup unsweetened almond milk (or other nondairy milk)

  • 3 tablespoons pumpkin puree

  • 2 teaspoons pure maple syrup

  • ½ teaspoon vanilla extract

  • ¼ teaspoon ground cinnamon

  • Pinch of salt

  • Toasted pumpkin seeds or pecans, for garnish

Directions

  1. Combine oats, milk, pumpkin, maple syrup, vanilla, cinnamon and salt in a pint-size jar; stir well. Cover and refrigerate overnight.

  2. To serve, top with pumpkin seeds (or pecans), if desired.

Tips

Tip: People with celiac disease or gluten sensitivity should use oats that are labeled "gluten-free," as oats are often cross-contaminated with wheat and barley.

To make ahead: Prepare through Step 1 and refrigerate for up to 4 days.

Originally appeared: EatingWell.com, September 2018

Nutrition Facts (per serving)

218 Calories
4g Fat
41g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 jar
Calories 218
% Daily Value *
Total Carbohydrate 41g 15%
Dietary Fiber 6g 21%
Total Sugars 11g
Added Sugars 8g 16%
Protein 6g 12%
Total Fat 4g 5%
Saturated Fat 1g 3%
Vitamin A 7316IU 146%
Vitamin C 2mg 2%
Folate 25mcg 6%
Sodium 351mg 15%
Calcium 201mg 15%
Iron 2mg 13%
Magnesium 54mg 13%
Potassium 290mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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