overnight oats pumpkin spice

Delicious Overnight Oats

Oats can be a very comforting and filling meal, especially when balanced with a good combination of nutritious toppings. And surprisingly, one cup of oats provides about the same amount of protein as one egg. This variation of overnight oats is perfect for fall with its warming pumpkin pie spice and nourishing pumpkin. Cook with milk or top with Greek yogurt to increase protein and nutrition.

Prep time: 5 minutes
Serves: 1

Download Recipe
Recipe courtesy of
  • Lisa Markley Director of Culinary Medicine | AdventHealth Whole Health Institute

Recipe Ingredients

  • 3/4 - 1 cups milk or unsweetened plant-based milk of your choice
  • 2 tablespoons canned pumpkin
  • 1 1/2 tablespoons chia seeds
  • 2 teaspoons pure maple syrup or honey ½ teaspoon pumpkin pie spice
  • 1/2 old-fashioned rolled oats (certified gluten-free, if needed)
  • 2 tablespoons pecans or pumpkin seeds

Prepration

  1. Combine milk, pumpkin, chia seeds, maple syrup, and pumpkin pie spice in a container with a lid. Whisk ingredients together until well-mixed.
  2. Stir in oats. Seal container with lid and refrigerate overnight.
  3. When ready to serve, add nuts or seeds. Can be enjoyed heated or cold.

Category Tags

Breakfast
High protein
Lisa Markley, MS, RDN, LD

About the Recipe Author

Lisa Markley, MS, RDN, LD, is an integrative dietitian culinary nutrition expert with nearly two decades of experience working towards improving the health of others. She is passionate about educating others how to harness the healing power of food and healthful lifestyle changes.

Learn More