High-Protein Pumpkin Overnight Oats: Best Easy Breakfast
These high-protein pumpkin overnight oats are creamy, filling, and taste like fall in a jar. With just five minutes of prep, you’ll have a delicious breakfast ready for the whole week.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 6 hours 5 minutes (includes chilling time)
- Yield: 4 servings 1x
- Category: Breakfast
- Cuisine: American
Ingredients
Scale
- 1 cup (90g) rolled oats
- ½ cup (120g) pumpkin puree
- ½ cup (120g) plain Greek yogurt (full-fat or 2%)
- ½ cup (120ml) milk (any kind)
- 1 scoop (about 30g) vanilla protein powder (optional)
- 1 teaspoon pumpkin pie spice
- ½ teaspoon cinnamon
- 1–2 tablespoons maple syrup
- 1 teaspoon vanilla extract
- ¼ cup (30g) chopped pecans
- a pinch of salt
Instructions
- In a small bowl, combine the Greek yogurt, pumpkin puree, milk, maple syrup, and vanilla extract. Whisk until smooth and fully combined.
- Stir in the pumpkin pie spice, cinnamon, and a pinch of salt. If using protein powder, add it now and whisk until completely dissolved.
- Divide the rolled oats evenly between four 8-ounce jars or airtight containers (about ¼ cup dry oats per jar).
- Pour the pumpkin-yogurt mixture evenly over the oats. Gently stir each jar from the bottom up to coat all oats. The liquid should just cover the oats; add a splash more milk if needed.
- Sprinkle the chopped pecans evenly over each jar. Do not stir them in.
- Seal the jars and refrigerate for at least 6 hours, preferably overnight.
- Serve cold straight from the fridge, or microwave for 45-60 seconds if you prefer warm oats. Top with extra pecans, a drizzle of maple syrup, or a dollop of yogurt if desired.
Notes
For best texture, use rolled oats (not instant or steel-cut). Toast pecans at 350°F for 5-7 minutes for extra flavor. If skipping protein powder, add an extra tablespoon of Greek yogurt. Oats keep in the fridge for up to 5 days; texture is best on days 1-3. For a dairy-free version, use coconut yogurt and almond milk. For gluten-free, use certified gluten-free oats.
Nutrition
- Serving Size: 1 jar (about 1 cup)
- Calories: 350
- Sugar: 12
- Sodium: 150
- Fat: 12
- Saturated Fat: 3
- Carbohydrates: 35
- Fiber: 7
- Protein: 25
Keywords: pumpkin overnight oats, high protein breakfast, healthy pumpkin oatmeal, meal prep breakfast, fall breakfast recipe