High-Protein Pumpkin Spice Overnight Oats

Serving

servings

Prep time

minutes

Calories

380

kcal

Chill Time

hours (or overnight)

Happy fall, ladies! Pumpkin spice season is officially here, and this breakfast lets you enjoy all those cozy fall flavors while fueling your body with about 31 grams of protein per serving. Thanks to Greek yogurt and a scoop of vanilla protein powder, these creamy overnight oats taste like pumpkin pie in a jar and keep you full all morning. Just stir everything together the night before, and breakfast is waiting for you when you wake up. Perfect for busy mornings and meal prep!

🛒 Ingredients

1 cup old-fashioned rolled oats
1/2 cup canned pumpkin purée (not pumpkin pie filling)
1 cup plain nonfat Greek yogurt
1 cup unsweetened almond milk (or your favorite milk)
1 scoop (about 30 g) vanilla protein powder
1 tablespoon chia seeds
1 tablespoon pure maple syrup (plus more to taste)
1 1/2 teaspoons pumpkin pie spice
1 teaspoon vanilla extract
Pinch of salt
Optional toppings: A dollop of Greek yogurt, chopped pecans or walnuts, pumpkin seeds (pepitas), a sprinkle of cinnamon or a drizzle of maple syrup

👩🏻‍🍳 Instructions

Mix the Wet Ingredients:
- In a medium bowl, whisk together the pumpkin purée, Greek yogurt, almond milk, maple syrup and vanilla extract until smooth.
Add the Protein Powder:
- Whisk in the protein powder until no clumps remain. Mixing it into the wet ingredients first is the secret to smooth, clump-free oats.
Stir in the Dry Ingredients:
- Add the oats, chia seeds, pumpkin pie spice and salt. Stir until the oats are completely coated.
Divide and Chill:
- Divide the mixture evenly between two jars or containers with lids. Cover and refrigerate for at least 4 hours or overnight. The oats and chia seeds soak up the liquid and turn thick and creamy.
Serve & Enjoy:
- In the morning, give your oats a good stir. If they’re thicker than you like, add a splash of milk. Add your favorite toppings and enjoy cold, or warm them in the microwave for 1 to 2 minutes in a microwave-safe bowl.

Nutritional Information

A Quick Note: The following nutritional information is an estimate for 1 serving (1/2 of the recipe, or 1 jar) without the optional toppings. Actual values can vary based on the specific protein powder, yogurt and milk you use.

Calories: ~380 kcal
Protein: ~31 g
Fat: ~7 g
Carbohydrates: ~49 g
Fiber: ~8 g
Sugar: ~13 g (mostly from the yogurt, maple syrup and pumpkin)

Tips & Swaps

No protein powder? Use 1 1/2 cups of Greek yogurt and 1/2 cup of milk instead. You’ll still get about 24 g of protein per serving.
Even more protein: Swap the almond milk for skim or ultra-filtered milk for a few extra grams of protein.
Make it dairy-free: Use a plant-based yogurt and a vegan protein powder. Protein will vary depending on the brands you choose.
Less sugar: Skip the maple syrup and let the protein powder do the sweetening.
No pumpkin pie spice? Mix 1 teaspoon cinnamon, 1/4 teaspoon ground ginger and a pinch each of nutmeg and cloves.
Gluten-free: Use oats labeled certified gluten-free.
Meal prep: Double the recipe and store the jars in the fridge for up to 3 days.