Creamy, fueling, and topped with a sweet, dairy-free cream cheese frosting, these Pumpkin Protein Overnight Oats taste like dessert but are packed with energy. With 17 grams of protein and lots of pumpkin spice flavor, they're a go-to, make-ahead breakfast for chaotic mornings.
"I made this Pumpkin Protein Oats recipe as an addition to my morning workout routine. It tastes really awesome! Not only that I also felt I had more energy before starting my strength routine workouts. Thanks for the recipe!" - Ella
A Quick Look At The Recipe
- ⏲️Ready In: 10 minutes prep and 4 hours chilling
- 👪Serves: 2
- 🍽 Calories and Protein: 351 kcals and 17 grams of protein
- 📋 Main Ingredients: Gluten-free oats, vanilla protein powder, pumpkin puree, pumpkin spice, and maple syrup.
- 📖 Dietary Notes: Dairy-free, gluten-free, and can be made vegan.
- ⭐ Why You'll Love It: These pumpkin pie overnight oats taste like dessert but fuel you like breakfast
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Perfect for anyone obsessed with pumpkin spice, these pumpkin pie overnight oats pack in all the cozy fall flavors but also give you 17 grams of protein to actually keep you full (unlike that second PSL). I love making a batch of these alongside this pumpkin protein bread so that I always have a sweet, satisfying snack on hand when the day gets chaotic.
The best part? They're completely dairy-free, take just minutes to prep, and taste like dessert thanks to the cream cheese swirl on top. If you’re as into fall flavors as I am, you’ll want to try this pumpkin protein mug cake or pumpkin protein pudding next, because there’s no such thing as too much pumpkin spice when it keeps you full and energized.
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💭Why You'll Love This Recipe
Easy to make: All you have to do is whip everything up and pop it in the fridge.
Indulgent: Pumpkin protein oats have all the classic comfort of pumpkin pie spice, but the cream cheese topping makes it more like a pie than a snack.
Allergy-friendly: The oats are dairy-free, gluten-free, and can be adapted to be vegan-friendly.
High protein: There’s not a cozier way to take in 17 grams of protein, unless it's this crockpot pumpkin spice latte with coconut milk.
Meal prep: Make two or three jars of the pumpkin overnight oats, along with pumpkin protein donuts, and have a grab-and-go snack all week!
Ingredients and Substitutions
- Canned pumpkin puree: Don’t confuse this with pumpkin pie filling, which will be too sweet. You want pumpkin puree with nothing added to it. You could, of course, make your own too.
- Rolled oats: Learn more about the different types of oats. Rolled oats give a delicious chewy texture to overnight oats, while quick oats will make it a bit mushy.
- Vegan protein powder: The protein powder you choose will make a difference to the taste and texture of the pumpkin puree overnight oats. Vegan protein powder will absorb more liquid, whereas beef-based protein powder will be creamy but not thick (learn more about what is beef isolate protein).
- Dairy-free milk: We use homemade hemp milk the most, but any non-dairy milk will work.
- Coconut milk: You want full-fat coconut milk from the can to create a richer texture.
- Make it vegan: To make the protein pumpkin overnight oats vegan, use agave in place of honey for the cream cheese topping.
See the recipe card for full information on ingredients and quantities
Flavor Variations
Apple cinnamon: Skip the pumpkin and replace it with unsweetened apple sauce and a dash of cinnamon for a different kind of cozy fall flavor.
Double chocolate: Use a chocolate protein powder and mix in dairy-free chocolate chips.
PSL: For a true pumpkin spice latte experience, replace some of the dairy-free milk with brewed, chilled coffee.
How To Make Pumpkin Protein Overnight Oats
Step 1: In a bowl, combine all the dry ingredients and mix well.
Step 2: One by one add in the pumpkin puree, coconut milk, maple syrup, and non-dairy milk. Mix until combined.
Step 3: With a handheld mixer, whip the dairy-free cream cheese, coconut oil, and honey together until thick.
Step 4: Portion the base of the pumpkin protein oats into two mason jars.
Step 5: Pour the cream cheese frosting on top and smooth it out. Cover it and place it in the fridge overnight.
Expert tips
Vegan protein powder works best for the pumpkin puree overnight oats as it absorbs liquid the best. However, if you use whey or beef protein, reduce the coconut milk by one tablespoon.
Store the overnight protein oats in the fridge for up to 3 days.
Make sure your dairy-free cream cheese is softened before you mix it. Any cream cheese can work. If you want to cut calories, omit the cream cheese topping and just use a light drizzle of dairy-free caramel sauce or chopped nuts.
If you need more high-protein snacks like these oats that taste like dessert, check out my Strong and Sweet Protein Guide, twenty dessert-like recipes with 17 grams of protein or more.
Pumpkin Protein Overnight Oats FAQs
When making overnight oats, use rolled oats over quick oats. Quick oats tend to make overnight oats recipes a bit more soggy and mushy. Rolled ones keep a chewier texture.
Overnight oats are best stored in the fridge. Freezing overnight oats results in a mushy texture once they thaw.
Traditional overnight oats recipes are very low in protein. This pumpkin pie overnight oats recipe, however, adds in protein to give the recipe a healthier bump.
Overnight pumpkin oats will last up to 3 days in the fridge if stored in a sealed jar
Overnight oats are best enjoyed cold. However, you can heat them up by warming them in the microwave for 30-45 seconds. If you plan to heat your overnight oats, omit the cream cheese frosting until they're warm.
More Overnight Protein Oats
If you tried this Pumpkin Pie Overnight Oats Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it goes!
Pumpkin Protein Overnight Oats (Dairy-Free)
Video
Equipment
- small mason jars
- Measuring spoons and cups
Ingredients
For The Oats
- ⅓ cup Regular Oats gluten-free
- 3 tbs Vegan vanilla protein powder
- ½ teaspoon Pumpkin pie spice
- 1 tbs Maple syrup
- 2 tbs Coconut milk full-fat
- ⅛ cup Pumpkin puree
Cream Cheese Frosting
- 3 tbs Dairy-free cream cheese
- 1 tbs Coconut oil
- 1 tbs Honey
Instructions
- In a bowl, combine all the ingredients for the base of the oats and mix well.
- Portion into a mason jar.
- With a handheld mixer, whip the cream cheese, coconut oil, and honey until smooth.
- Pour the cream cheese on top and pop on a lid.
- Let sit overnight or for a minimum of four hours.
- Enjoy.
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Nutrition
Ella says
I made this Pumpkin Protein Oats recipe as an addition to my morning workout routine. It tastes really awesome! Not only that I also felt I had more energy before starting my strength routine workouts. Thanks for the recipe!
fitasamamabear says
I love this!!!
Melisse says
Thanks for the recipe! I will keep this one on my list as I bet this would be a great pre-workout meal for me every morning. 351kcal? Great addition to having high energy as I work out!
fitasamamabear says
Definitely a great one pre-workout!
Alice says
I'm always on the lookout for healthy breakfast options, and these oats are a hit! The pumpkin flavor is so comforting and the added protein keeps me full all morning.
fitasamamabear says
Total breakfast comfort food.
Sage Scott says
I made your Pumpkin Protein Overnight Oats this morning, and they were delish! The cardamom spice was a standout for me—I absolutely love its unique flavor. The vegan cream cheese frosting was the cherry on top, making this not just a breakfast but a treat. This is going to be my go-to breakfast during pumpkin season.
fitasamamabear says
So happy you loved them!
Simone says
These oats were great! I felt energetic after eating them and they were super tasty, too. Thank you!
fitasamamabear says
Glad you liked them- definitely one of my favs!
Grace says
I love this recipe! Topped with sweet cream cheese, they're the perfect blend of comfort and fuel with 17g of protein.