Introduction

Craving a healthy fall breakfast that’s quick and easy? These High Protein Pumpkin Overnight Oats are packed with 27 grams of protein per serving, combining creamy oats, pumpkin spice, and chia seeds for a nutritious and filling start to your day. Perfect for busy mornings or post-workout fuel, this recipe is a delicious way to enjoy seasonal flavors with minimal effort.

A clear glass holds a creamy, light orange oatmeal mixture with visible chia seeds spread evenly inside. On top, there is a swirl of white whipped cream garnished with several whole and chopped brown pecans and a light dusting of cinnamon powder. A silver spoon with an engraved floral design stands upright in the oatmeal. The glass sits on a round white marble board, which also has two cinnamon sticks lying next to the glass, and scattered brown pecans around it. The background is a smooth white marbled texture. photo taken with an iphone --ar 4:5 --v 7

Ingredients

¾ cup milk of choice (I used Fairlife 2%)
½ cup old fashioned rolled oats
2 tbsp pumpkin puree
2 tbsp vanilla protein powder
1-2 tbsp pure maple syrup (adjust to desired sweetness)
1 tbsp chia seeds
1 tsp vanilla extract
1 tsp pumpkin pie spice
Chopped pecans and/or whipped cream (optional for topping)

Instructions

Step 1: Combine the milk, rolled oats, pumpkin puree, vanilla protein powder, maple syrup, chia seeds, vanilla extract, and pumpkin pie spice in a medium glass jar or container. Stir well until all ingredients are fully mixed.
Step 2: Refrigerate the mixture for at least 6 hours or overnight to allow the oats and chia seeds to absorb the liquid and soften.
Step 3: Before serving, give the oats a good stir. Top with chopped pecans and/or a dollop of whipped cream if desired. Enjoy chilled.

Tips & Variations

Use your favorite milk—dairy or plant-based—to suit dietary preferences.
For extra fiber and texture, add a tablespoon of ground flaxseed along with the chia seeds.
Swap pumpkin pie spice for cinnamon if you prefer a simpler flavor.
To make it vegan, choose a plant-based protein powder and non-dairy milk.
Add fresh fruit like sliced banana or berries on top for additional sweetness and nutrients.

Storage

Store the prepared overnight oats in an airtight jar or container in the refrigerator for up to 3 days. Before eating, you can enjoy them cold or warm gently in the microwave for 30-60 seconds if you prefer.

How to Serve

A clear glass cup filled with a thick, orange-beige mixture dotted with small chia seeds, topped with a dollop of white whipped cream and scattered brown pecan pieces, with a vintage silver spoon placed inside the cup; the cup sits on a round white plate with a white marbled texture surface, surrounded by whole cinnamon sticks and more pecan nuts scattered around. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use instant oats instead of rolled oats?

Instant oats can be used, but the texture will be softer and less hearty. Rolled oats work best for a creamier yet textured consistency.

Is this recipe suitable for meal prepping?

Yes, these overnight oats store well and can be made in advance for several days, making them ideal for quick breakfasts throughout the week.

High Protein Pumpkin Overnight Oats Recipe

Print Recipe

★★★★★

4.5 from 103 reviews

This High Protein Pumpkin Overnight Oats recipe is a delicious and nutritious fall-inspired breakfast that’s quick to prep and perfect for meal prep. Packed with 27 grams of protein, it combines creamy rolled oats, pumpkin puree, chia seeds, and warm pumpkin pie spice for a flavorful and filling start to your day. Sweetened naturally with pure maple syrup and enhanced with vanilla protein powder, it’s ideal for busy mornings or post-workout fuel.

Author: Kai
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 6 hours 5 minutes
Yield: 1 serving 1x
Category: Breakfast
Method: No-Cook
Cuisine: American
Diet: Low Fat

Ingredients

Scale

Overnight Oats Base

¾ cup milk of choice (Fairlife 2% used)
½ cup old fashioned rolled oats
2 tbsp pumpkin puree
2 tbsp vanilla protein powder
1–2 tbsp pure maple syrup (adjust to taste)
1 tbsp chia seeds
1 tsp vanilla extract
1 tsp pumpkin pie spice

Toppings (Optional)

Chopped pecans
Whipped cream

Instructions

Combine Ingredients: In a medium glass jar or container, add the milk, rolled oats, pumpkin puree, vanilla protein powder, maple syrup, chia seeds, vanilla extract, and pumpkin pie spice. Stir thoroughly until all the ingredients are well combined.
Refrigerate Overnight: Seal the jar or container and refrigerate for at least 6 hours or overnight to allow the oats and chia seeds to absorb the liquid and flavors, creating a creamy texture.
Garnish and Serve: Before serving, garnish with chopped pecans and/or a dollop of whipped cream if desired for added texture and flavor. Enjoy cold straight from the fridge for a refreshing and healthy breakfast.

Notes

Adjust the maple syrup quantity depending on desired sweetness.
Use any type of milk based on dietary preference (dairy, almond, oat, etc.).
For vegan option, use plant-based milk and protein powder.
Can be prepped in bulk for up to 5 days in the refrigerator.
Adding toppings like pecans adds healthy fats and crunch.
The pumpkin pie spice can be made with cinnamon, nutmeg, ginger, and cloves if unavailable pre-made.

Keywords: pumpkin overnight oats, high protein breakfast, fall breakfast, healthy oats, meal prep breakfast, pumpkin spice oats, easy breakfast recipe