Pumpkin Overnight Oats

Published November 17, 2023 by Dr. Stephanie Gray, DC

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Rise and shine foodies. Today, I am sharing a breakfast idea that will kickstart your day with fall flavours and wholesome goodness – my Pumpkin Overnight Oats.

Made with gluten free oats, almond milk (or your favourite plant-based milk), pure pumpkin, a dash of cinnamon, nutrient rich chia seeds and a touch of maple syrup for just a touch of sweetness.  It takes less than 5 minutes to whip this up the night before as it chills in the fridge overnight. You can divide the mixture between one or two jars, depending on how much you like to eat in the morning. You’ll wake up to a hassle-free nourishing breakfast that will fuel your day. Great for those mornings when you need to grab something and go. Pumpkin season is nearing the end so you should make this now!

I eat oats when I’m stressed. The carbohydrates in oats help increase levels of serotonin, which have a calming effect on the brain.

Soaking oats overnight helps to break down the starches and reduces phytic acid (which has a high affinity for minerals like calcium, magnesium, zinc and iron- phytic acid binds to these minerals and impairs absorption).  This is why people soak, sprout or ferment different seeds, nuts and grains. 

Be sure to use gluten free oats even if you’re not gluten sensitive. They tend to be less processed. Also, be sure to buy PURE pumpkin from a can NOT pumpkin pie filling which is full of sugar , gluten and pro-inflammatory vegetable oils.

This recipe is naturally gluten and dairy-free. Plant-based.

Make your own  almond milk with my very simple, 1 minute recipe Homemade Almond Milk

If I’m not eating overnight oats for breakfast, I’m making a smoothie. Here are some more great smoothie recipes:

Pumpkin Spice Smoothie

Strawberry Banana Lime Smoothie

Ginger Beet Smoothie

Lemon Chia Smoothie 

Healthy Blueberry Smoothie

Why you will LOVE this Pumpkin Overnight Oats

• The recipe is super simple, using pantry ingredients.

• The overnight prep means minimal effort in the AM. Just grab and go for a hassle-free, nutritious breakfast that fits perfectly into busy mornings.

• This recipe is plant-based. We all know it’s good to eat more plants! 

• The addition of chia seeds not only adds a delightful texture but also brings in omega-3 fatty acids and fibre

• Very little mess since you only need a bowl and 1 (or 2) mason jars.

• Eat right out of the fridge or warmed a little in the microwave. Either way- these overnight oats are the perfect comfort food.

How to Store these Pumpkin Overnight Oats

Store overnight oats in the fridge. Eat within 3 days. If you leave the oats in the fridge too long, the oats begin to ferment and there is a vinegar taste that is not harmful but is unpleasant. 

I’m a doctor of chiropractic, with a special interest in nutrition. I am passionate about healthy eating and using food to heal thyself. Food should be made in a kitchen not a factory. I believe in eating whole foods, keeping processed foods to a minimum. It is my goal to show you that eating healthy and cooking at home can be simple and very rewarding! All of my recipes are gluten-free. Some are ketogenic or paleo friendly.