Pumpkin Pie Overnight Oats Recipe

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To me, October means the start of pumpkin season! There are many ways to incorporate pumpkin into baked goods, so why not try eating it in a healthier way at breakfast? Pumpkin is packed with important vitamins and minerals, so today I’ll share an easy recipe that is modeled after a seasonal favorite, plus discuss the health benefits of pumpkin and why it is a great addition to breakfast.

Nutrition

Though often associated with desserts, pumpkin is actually very nutritious. According to the USDA, 1 cup of pumpkin canned without sugar or salt contains:

• 83 calories

• 0.7 grams of fat

• 20 grams of carbohydrate

• 7 grams of fiber

• 2.7 grams of protein

Health benefits

As you can see pumpkin is high in fiber and low in fat and calories. The fiber helps fill you up while also keeping your digestive system in tip-top shape. Check out my blog post about increasing the variety of plant foods in your diet for more information about why you should include a variety of plant foods (like pumpkin) in your diet. Fiber can also help lower cholesterol and blood sugar levels.

The orange color of pumpkin means it is an excellent source of vitamin A, which is important for eye health.

Pumpkin also contains potassium, which can help lower blood pressure. Other nutrients present in pumpkin include vitamin C, copper, folate, magnesium, and manganese.

Ingredients

This recipe includes just 8 wholesome ingredients. The great thing about overnight oats is that you can prepare several servings at the same time and have breakfast all week. Overnight oats can be modified to fit your liking, so if you don’t like any of the ingredients listed below, feel free to make substitutions.

• Oats - old fashioned work best but you can also use quick-cooking oats

• Pumpkin puree - using canned is easiest (just be sure to use unsweetened), but you can also use fresh pumpkin that has been cooked

• Milk - use cow’s milk or any unsweetened non-dairy variety

• Chia seeds

• Vanilla extract

• Pumpkin pie spice - or you can just use cinnamon

• Pecans - raw or roasted

• Pure maple syrup - optional for a sweeter taste

Pumpkin Pie Overnight Oats

Ingredients

• 1/2 cup oats
• 1/4 cup unsweetened pumpkin puree
• 1/2 cup milk of choice
• 1 tbsp chia seeds
• 1 tsp vanilla extract
• 1 tsp pumpkin pie spice
• 2 tbsp chopped pecans, for topping
• 1-2 tsp pure maple syrup (optional for a sweeter taste)

Instructions

1. Combine all ingredients except pecans in a mason jar and stir to combine.
2. Cover and stick in the fridge overnight or for up to 5 days.
3. Remove from the fridge and stir. Add a splash more milk if the mixture looks too dry for your liking.
4. Top with chopped pecans and enjoy right away!

I love to meal prep my breakfasts for this week, and this recipe is a great option for this time of year. Click here for more oatmeal-based breakfast ideas!