High Protein Pumpkin Overnight Oats with Greek Yogurt (Easy Meal Prep)

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These greek yogurt pumpkin spice overnight oats are an easy and healthy breakfast recipe with 18g of protein, 7g of fiber, and tons of fall flavor!

Greek Yogurt Pumpkin Spice Overnight Oats Overhead in Glass

Quick Summary: These Greek Yogurt Pumpkin Spice Overnight Oats are an easy, high-protein breakfast made with rolled oats, Greek yogurt, canned pumpkin, milk, chia seeds, maple syrup, and pumpkin pie spice. A no-cook and meal-prep friendly recipe full of fall flavor and packed with 18g of protein and 7 grams of fiber per serving.

If you're a part of the "I can't wait for cool, fall weather, but it's still like 80 degrees out, but I want to wear boots and sweaters anyways, and have a whole lotta lip sweat going on while wearing said sweater, drinking all the hot beverages, and unapologetically enjoying all the pumpkin things"...club, these oats are for you.

Yes, it's that fine time, where it's still summer, but your mind is full on in Fall mode. These cool and creamy pumpkin spice overnight oats give you all the fall feels, without initiating a sweat out. I LOVE this time of year! 😉

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Why you'll love these high-protein pumpkin spice overnight oats
Ingredients
Instructions
Expert tips from a dietitian:
FAQs
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Greek Yogurt Pumpkin Spice Overnight Oats

Why you'll love these high-protein pumpkin spice overnight oats

Meal-prep friendly. You can double or triple the recipe, portion it out, and have a fall-inspired, satisfying breakfast ready to go for the days ahead.
Full of fiber and protein. Each serving has 18g of protein and 7g of fiber to keep you satisfied up until lunchtime.
Fall flavor coded. The cinnamon, brown sugar, and pumpkin pie spice give this breakfast all the fall feels. Plus, is an easy way to use up any leftover canned pumpkin!

Ingredients

Rolled oats. Adds the chewy texture and backbone of this breakfast. Also more filling than a quick or instant oat.
Cinnamon. Gives that warm, fall je ne sais quoi.
Pumpkin pie spice. An easier way to get all the pumpkin pie flavors without having to use the spices individually.
Brown sugar. Adds a warm sweetness and depth of flavor.
Low-fat milk. Or whichever milk you prefer.
Pumpkin puree. Not pumpkin pie filling which is presweetened.
Plain Greek yogurt. For extra creaminess and lots of protein.
Maple syrup. An optional ingredient for an extra sweet topping.
Pumpkin seeds. An optional ingredient for a crunchy topping.

Instructions

In a jar with a lid, add ½ cup of rolled oats, ½ teaspoon cinnamon, ¼ teaspoon pumpkin pie spice, 1 tablespoon brown sugar, ¼ cup low-fat milk, ⅓ cup pumpkin puree (not pumpkin pie filling), and ⅓ cup of plain Greek yogurt.

Greek Yogurt Pumpkin Spice Overnight Oats Ingredients Layered In Glass

Stir it all together, replace lid, and refrigerate overnight. Before serving, top with a tablespoon of pumpkin seeds, and a teaspoon of maple syrup if desired. You can also top with more cinnamon, granola, or a dollop of peanut butter for extra deliciousness.

Expert tips from a dietitian:

Use pumpkin puree. Not pumpkin pie filling to control the amount of sugar added.
Greek yogurt adds protein and creaminess. These are pretty thick, which I find to be more satisfying. Depending on the texture you like, you can thin them out before serving with a little extra milk.
Meal prep them ahead of time. You can easily double or triple the recipe to make it once, eat it twice (or thrice). I love to make a double batch on Sunday night, so I know I have a healthy, satisfying breakfast ready for a busy week ahead.

FAQs

Why are my pumpkin oats liquidy?

If the oats don't sit for at least 4 hours, they may not have absorbed all the liquid yet. Give it more time, or if you're in a rush, add another scoop of oats or Greek yogurt to help thicken them up.

How long do these pumpkin spice overnight oats keep for?

If stored in a covered container without the extra toppings, these can stay fresh in the refrigerator for up to 3 days. Great for tripling the recipe and meal-prepping breakfast ahead!

What kind of oats do I use?

I use rolled oats since they have a chewier texture than quick or instant oats. Steel cut will not work with this recipe.

Can I make these vegan?

You can easily make these vegan by swapping out the yogurt and milk for a non-dairy alternative. You can also leave our the yogurt, but the texture won't be as creamy. Double the amount of milk alternatice used if not using any yogurt. You can also add a teaspoon of chia seeds to help make them thicker, too.

Are these gluten-free?

While oats do not contain any gluten, they can be cross-contaminated during processing. If needed, use certified gluten-free oats to make this completely gluten-free.