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    Home » High Protein Dairy Free Snacks

    Pumpkin Protein Overnight Oats (Dairy-Free)

    Jump to Recipe
    Mason jar with pumpkin spice overnight oats with cream cheese frosting on top and an orange linen and decorative pumpkins behind it. Text on the image.
    Mason jar with pumpkin spice overnight oats with cream cheese frosting on top and an orange linen and decorative pumpkins behind it. Text on the image.
    Two images with overnight oats in a mason jar with cream cheese on top and text between the images.

    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!

    I have an advertisement relationship with the ads in this post. Check out my disclaimer here
    Mason jar with pumpkin spice overnight oats with cream cheese frosting on top and an orange linen and decorative pumpkins behind it.

    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.

    Ingredients to make pumpkin overnight oats in measuring cups with text labels over top.

    How To Make It

    1. In a bowl, combine all the ingredients for the base of the oats and mix well.
    2. Portion into a mason jar.
    3. With a handheld mixer, whip the cream cheese and oil, and honey until smooth.
    4. Pour the cream cheese on top and pop on a lid.
    5. Let sit overnight or for a minimum of four hours.
    6. Enjoy.

    Learn more about the benefits of a high protein diet.

    Step By Step

    Steel bowl with oats, cinnamon, and vegan protein powder in it and a decorative pumpkin behind it.
    Steel bowl with pumpkin overnight oats mixture and an orange linen and pumpkin behind it
    Steel bowl with dairy-free cream cheese in it and a fork, with a fake pumpkin beside it.
    Mason jar with pumpkin spice overnight oats and an orange linen and decorative pumpkins behind it.
    Mason jar with pumpkin spice overnight oats and cream cheese frosting being poured on top with an orange linen and decorative pumpkins behind it.

    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.

    Spoon being pulled out of Mason jar with pumpkin spice overnight oats with cream cheese frosting on top and an orange linen and decorative pumpkins behind it.

    Frequently Asked Questions About Pumpkin Overnight Oats

    Do quick oats or rolled oats work best for 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.

    Can you freeze overnight oats?

    Overnight oats are best stored in the fridge. Freezing overnight oats results in a mushy texture once they thaw.

    Are overnight oats a good source of protein?

    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.

    How long do overnight oats last in the fridge?

    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).

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    Other Overnight Oats Recipes You’ll Love

    • Dessert overnight oats with protein powder
    • Chocolate topped overnight oats
    • Espresso overnight oats

    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
    Mason jar with pumpkin spice overnight oats with cream cheese frosting on top and an orange linen and decorative pumpkins behind it.
    Mason jar with pumpkin spice overnight oats with cream cheese frosting on top and an orange linen and decorative pumpkins behind it.

    Pumpkin Spice Overnight Protein Oats

    An indulgent, creamy blend of oats, protein powder, and coconut milk all topped with silky cream cheese. This pumpkin protein overnight oats recipe makes for a healthy snack that is much more like dessert.
    5 from 6 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 0 minutes mins
    Sitting 4 hours hrs
    Total Time 4 hours hrs 5 minutes mins
    Course Snack
    Cuisine American
    Servings 2
    Calories 351 kcal

    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.
      Steel bowl with pumpkin overnight oats mixture and an orange linen and pumpkin behind it
    • Portion into a mason jar.
      Mason jar with pumpkin spice overnight oats and an orange linen and decorative pumpkins behind it.
    • With a handheld mixer, whip the cream cheese, coconut oil, and honey until smooth.
      Steel bowl with dairy-free cream cheese in it and a fork, with a fake pumpkin beside it.
    • Pour the cream cheese on top and pop on a lid.
      Mason jar with pumpkin spice overnight oats and cream cheese frosting being poured on top with an orange linen and decorative pumpkins behind it.
    • Let sit overnight or for a minimum of four hours.
    • Enjoy.

    Notes

    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.
    Don't mistake pumpkin pie filling with pumpkin puree.
    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.
    To make it vegan, use maple syrup in place of the honey for the cream cheese topping. It may not be as thick though.
    You can make these pumpkin pie overnight oats as indulgent as you like by topping them with things like toasted pecans, extra cinnamon, or if you’re feeling like dessert oats, the dairy-free caramel sauce will take it to a whole new level.
     
    Disclaimer:

    Nutrition values are estimates only, using online calculators. Please verify using your own data"

    Nutrition

    Calories: 351kcalCarbohydrates: 33gProtein: 17gFat: 19gSaturated Fat: 12gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 1gCholesterol: 43mgSodium: 146mgPotassium: 231mgFiber: 3gSugar: 17gVitamin A: 2384IUVitamin C: 1mgCalcium: 151mgIron: 2mg
    Keyword dairy-free overnight oats
    Have You Tried This Recipe?Please leave a star rating and comment below. Mention @fitasamamabear or tag #fitasamamabear!

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    Reader Interactions

    Comments

    1. Grace

      October 16, 2023 at 11:44 am

      5 stars
      I love this recipe! Topped with sweet cream cheese, they're the perfect blend of comfort and fuel with 17g of protein.

      Reply
    2. Simone

      October 16, 2023 at 2:50 pm

      5 stars
      These oats were great! I felt energetic after eating them and they were super tasty, too. Thank you!

      Reply
      • fitasamamabear

        October 18, 2023 at 5:39 pm

        Glad you liked them- definitely one of my favs!

        Reply
    3. Sage Scott

      October 16, 2023 at 6:01 pm

      5 stars
      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.

      Reply
      • fitasamamabear

        October 18, 2023 at 5:39 pm

        So happy you loved them!

        Reply
    4. Alice

      October 16, 2023 at 8:08 pm

      5 stars
      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.

      Reply
      • fitasamamabear

        October 18, 2023 at 5:40 pm

        Total breakfast comfort food.

        Reply
    5. Melisse

      October 16, 2023 at 9:44 pm

      5 stars
      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!

      Reply
      • fitasamamabear

        October 18, 2023 at 5:40 pm

        Definitely a great one pre-workout!

        Reply
    6. Ella

      October 18, 2023 at 7:14 am

      5 stars
      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!

      Reply
      • fitasamamabear

        October 19, 2023 at 6:35 am

        I love this!!!

        Reply
    5 from 6 votes

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