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Creamy Pumpkin Spice Protein Overnight Oats

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These creamy pumpkin spice protein overnight oats with maple pepitas taste like fall in a jar but take only ten minutes of actual effort. The pepitas get all caramelized and crunchy on top, and the oats soak up everything overnight into a velvety texture that feels indulgent while packing protein and fiber.

Ingredients

Scale
  • 1 cup old-fashioned rolled oats
  • 1 scoop vanilla or unflavored protein powder (about 30 grams)
  • 1 tablespoon chia seeds
  • 1 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • Pinch of salt
  • 3/4 cup milk of choice (e.g., unsweetened almond milk)
  • 1/2 cup pumpkin puree
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla extract
  • 1/4 cup raw pepitas (hulled pumpkin seeds)
  • 1 tablespoon maple syrup (for topping)
  • Pinch of salt (for topping)
  • Optional: 1/4 teaspoon cinnamon or pumpkin pie spice (for topping)

Instructions

  1. Make the maple pepitas first: In a small skillet over medium heat, toast the raw pepitas in a single layer for 2-3 minutes, shaking occasionally, until they start to smell nutty and some pop slightly.
  2. Drizzle in 1 tablespoon maple syrup and a pinch of salt. Stir constantly for about 1 minute until the syrup coats the seeds and starts to bubble and thicken. Remove from heat immediately and spread on parchment paper or a plate to cool completely.
  3. In a medium bowl, combine rolled oats, protein powder, chia seeds, pumpkin pie spice, cinnamon, and a pinch of salt. Whisk with a fork to break up any clumps.
  4. In a separate small bowl or liquid measuring cup, whisk together milk, pumpkin puree, 2 tablespoons maple syrup, and vanilla extract until fully incorporated.
  5. Pour the wet ingredients into the dry ingredients and stir until evenly combined. The mixture will look thin at this point.
  6. Divide the mixture evenly between two 16-ounce jars or airtight containers. Screw on lids and refrigerate for at least 6 hours, preferably overnight.
  7. In the morning, stir the jar well. If too thick, stir in a splash of milk until desired consistency is reached.
  8. Sprinkle a generous amount of maple pepitas on top right before eating. Optional: add extra maple syrup, Greek yogurt, or fresh raspberries.

Notes

The protein powder matters: different brands absorb liquid differently. Start with recommended liquid and adjust in the morning. Don’t skip the salt—it balances flavors. Let pepitas cool completely before adding to oats to prevent sogginess. Double the pepita recipe if desired. These oats are best served cold or at room temperature; microwaving changes texture. Use room temperature ingredients for best results.

Nutrition

Keywords: pumpkin spice, overnight oats, protein oats, healthy breakfast, fall breakfast, maple pepitas, meal prep

Find it online: https://snappyspoon.com/creamy-pumpkin-spice-protein-overnight-oats/