Topped with silky, sweet cream cheese these pumpkin protein overnight oats are the perfect blend of fuel and indulgence. With 17 grams of protein and totally dairy-free, this overnight oats recipe is the perfect way to kick off fall!
Any way that you can sneak in some extra pumpkin pie spice is a win, right? But a pumpkin spice latte only gets you so far in the hunger department.
So, make sure to whip up some of these pumpkin overnight oats and this pumpkin protein bread too.
As a Certified Nutrition Coach, I love that these overnight oats are easy and fueling. As a busy mom, I enjoy them as a way to curl up and inhale the scent of fall.
You’re going to fall in love with this recipe and have it on weekly rotation because it’s:
Easy: all you have to do is whip everything up and pop it in the fridge.
Indulgent: it has all the classic comfort of pumpkin pie spice but the cream cheese topping makes it more like pie than a snack.
Allergy-friendly: dairy-free and gluten-free.
High protein: there’s not a cozier way to take in 17 grams of protein, unless it's this pumpkin protein mug cake.
Meal prep: make two or three of the pumpkin overnight oats and have a grab-and-go snack all week!
Ingredients You’ll Need
If you have a stocked gluten-free pantry you’ll probably have most things you need.
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.
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 overnight oats (more below). For best results, use Genuine Health Protein Powder.
Pumpkin pie spice: the classic fall ingredient. Feel free to add a smidge more if you’re a die-hard. Likewise, you can make your own pumpkin pie spice and use that also.
Maple syrup: opt for pure maple syrup so you get the best possible flavor in the pumpkin pie overnight oats.. Trust me, as a Canadian I can tell you that real maple syrup is best.
Dairy-free milk: we use homemade hemp milk the most but any non-dairy milk will work.
Coconut milk: this keeps the protein overnight oats creamier than normal. Opt for the full-fat version to make things extra rich.
Vegan cream cheese: this is for the topping on the overnight oats and with a sprinkle of cinnamon is what takes this recipe from good to decadently rich.
Coconut oil: this helps the cream cheese frosting stay thick and rich.
Honey: used in the frosting to sweeten it up. To make the recipe vegan, use maple syrup in place of the honey. it'll thin the frosting out a bit but still be as delicious.
How To Make It
- 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 and 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.
Learn more about the benefits of a high protein diet.
Step By Step
Important Teaching Tips
You do need a vegan protein powder for the pumpkin protein overnight oats. This is what absorbs the liquid in the recipe to make the oats thick and not watery. Fermented protein powder works best but any pea protein will be okay.
Unfortunately, whey protein won’t work.
It’s up to you on the kind of cream cheese you choose. I get a local one so that it doesn’t use sunflower or safflower oils but use what you have. Make sure it’s softened before trying to beat it.
You can make these overnight protein oats as indulgent as you like by topping them with things like toasted pecans, and extra cinnamon, or if you’re feeling like dessert oats, the dairy-free caramel sauce will take it to a whole new level.
Learn more about the benefits of a high protein diet.
Which Protein Powder Is Best
Each protein powder is unique, especially vegan protein powders (learn how to choose a protein powder for your goals).
Because vegan protein powder often contains pea protein, it absorbs a lot of liquid. This means that you cannot use whey protein in its place.
These pumpkin pie overnight oats are best when made with Genuine Health Protein powder.
Genuine Health’s Fermented Vegan Protein Powder is one of my favorites because it helps you truly fuel.
Made with 20 grams of plant-based protein, this vegan protein powder is dairy-free, gluten-free, non-GMO, and certified organic.
But my personal favorite is that this protein is fermented. This normally meals a little less "protein powder bloat" because it helps break down the grains, nuts, and legumes.
This protein powder literally gives you the best of both worlds.
Shop the Genuine Health Store on Amazon.
Frequently Asked Questions About Pumpkin Overnight Oats
Whenever possible, 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 protein oats will last 1-3 days in the fridge if stored in a sealed jar
Fast, crave-worthy snacks that hit your protein goals (without tracking or extra cooking time).
Other Overnight Oats Recipes You’ll Love
Other Pumpkin Spice Recipes You’ll Love
- Paleo pumpkin waffles
- Gluten-free pumpkin pancakes
- Pumpkin protein muffins
- Pumpkin pie protein shake
- Gluten-free pumpkin donuts
Pumpkin Spice Overnight Protein Oats
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"
Grace
I love this recipe! Topped with sweet cream cheese, they're the perfect blend of comfort and fuel with 17g of protein.
Simone
These oats were great! I felt energetic after eating them and they were super tasty, too. Thank you!
fitasamamabear
Glad you liked them- definitely one of my favs!
Sage Scott
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
So happy you loved them!
Alice
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
Total breakfast comfort food.
Melisse
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
Definitely a great one pre-workout!
Ella
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
I love this!!!