High-Protein Pumpkin Overnight Oats with Yogurt & Chia

Start your morning right with this protein-packed, fall-inspired breakfast that’s creamy, wholesome, and filled with cozy flavors.

A Morning Ritual Turned Favorite

Like many people balancing busy mornings, I used to grab whatever breakfast I could find—usually something quick but not exactly nourishing. That changed when I discovered the magic of overnight oats. The first time I tried soaking oats in yogurt and milk overnight, I couldn’t believe how effortless it felt to wake up to a meal that was ready, delicious, and full of energy. As the seasons shifted and autumn brought cool mornings and the scent of cinnamon in the air, I felt inspired to create a cozy, nutrient-rich version: High-Protein Pumpkin Overnight Oats with Yogurt & Chia.

What started as a time-saving trick soon became a morning tradition. The creamy blend of yogurt and pumpkin puree gives these oats a custard-like texture that feels indulgent yet fits perfectly within a healthful lifestyle. The addition of chia seeds adds body and a delightful consistency, while the natural sweetness of pumpkin paired with warm spices satisfies even the strongest cravings for comfort food. Each spoonful feels like a taste of fall wrapped in a blanket of nutrition.

High-Protein Pumpkin Overnight Oats with Yogurt & Chia

---

• Total Time: 6 hours
• Yield: 2 servings 1x

Print Recipe

Pin Recipe

Description

A creamy, protein-packed fall breakfast made with rolled oats, chia seeds, pumpkin puree, yogurt, and warm spices. Prep the night before for an effortless, make-ahead meal.

---

Ingredients

Scale 1x2x3x

1/2 cup rolled oats

2 tablespoons chia seeds

1/3 cup pumpkin puree

1/2 cup Greek yogurt or vegan yogurt

1/2 cup milk of choice

1 tablespoon pure maple syrup or honey

1/2 teaspoon pumpkin pie spice

1/4 teaspoon vanilla extract

Pinch of salt

Optional toppings: granola, nuts, fresh fruit, nut butter

---

Instructions

1. In a bowl, mix rolled oats, chia seeds, pumpkin pie spice, and salt.

2. Add pumpkin puree, yogurt, milk, maple syrup, and vanilla extract. Stir until smooth.

3. Adjust consistency: add more chia seeds for thickness or extra milk for creaminess.

4. Divide into jars, seal, and refrigerate for at least 6 hours or overnight.

5. Stir before serving, loosen with milk if needed, and add desired toppings.

6. Serve chilled or microwave for 30 seconds for a warm bowl.

• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Category: breakfast
• Method: no-cook
• Cuisine: american

Nutrition

• Serving Size: 1 jar
• Calories: 340
• Sugar: 8
• Fat: 10
• Carbohydrates: 38
• Fiber: 9
• Protein: 22

Keywords: high-protein pumpkin overnight oats, pumpkin overnight oats, overnight oats recipe, healthy breakfast, chia seeds, creamy oats, fall breakfast, make-ahead breakfast

Over time, these High-Protein Pumpkin Overnight Oats with Yogurt & Chia became my go-to Low Carb Vegan Breakfast idea. I loved how adaptable the recipe was—easy to customize with plant-based yogurt for a vegan option, or protein-enriched Greek yogurt for an extra boost. The best part? Even on the busiest mornings, I could enjoy something homemade that felt special. I now look forward to prepping jars of High-Protein Pumpkin Overnight Oats with Yogurt & Chia as part of my weekly self-care routine, a simple step that sets a positive tone for the day ahead.

Why It’s the Breakfast That Loves You Back

There’s something wonderful about finding a recipe that’s both comforting and energizing—Oat Recipes Healthy often do that best. This pumpkin overnight oats combination doesn’t just satisfy the taste buds; it’s crafted to support your body’s needs. Each serving delivers a balanced mix of complex carbohydrates, plant-based fiber, and clean protein. Chia seeds provide omega-3 fatty acids and help you feel full, while pumpkin brings a dose of vitamin A, potassium, and antioxidants that promote wellness all season long.

Yogurt, whether dairy or vegan, contributes a creamy texture along with calcium and probiotics that are excellent for digestion. Together, these powerhouse ingredients create a nourishing breakfast that’s not only satisfying but also sustains energy levels steadily throughout the morning. You won’t experience the sugar spikes common in less wholesome options—these oats deliver long-lasting fuel.

Equally important, Oat Recipes Healthy like this fit seamlessly into busy routines. You can prepare several jars ahead of time, refrigerate them, and simply grab one on your way out the door. They’re also versatile—add a drizzle of maple syrup for sweetness, top with nuts for crunch, or sprinkle spices for an aromatic kick. In essence, this recipe is self-care made simple: it feeds your body, delights your senses, and frees your mornings from stress. If you’ve ever longed for a breakfast that feels like a cozy autumn hug yet supports your health goals, High-Protein Pumpkin Overnight Oats with Yogurt & Chia might just become your new favorite ritual.

The Nourishing Core – Ingredients & Preparation

The Power Players: Ingredients That Matter

Every delicious and nourishing bite of Pumpkin Overnight Oats with Yogurt comes down to thoughtful, wholesome ingredients. Each component serves a purpose—balancing texture, flavor, and nutrition to create a creamy, protein-rich, and satisfying breakfast that feels like dessert for breakfast (without the guilt!).

• ½ cup rolled oats – The heart of the dish, providing fiber and long-lasting carbs. Choose certified gluten-free oats if needed.
• 2 tablespoons chia seeds – Absorb liquid to create thickness and deliver omega-3s.
• ⅓ cup pumpkin puree – Gives richness, subtle sweetness, and nutrients.
• ½ cup Greek yogurt (or vegan yogurt) – Adds protein and smooth creaminess.
• ½ cup milk of choice – Almond, oat, soy, or dairy all work.
• 1 tablespoon pure maple syrup or honey – Natural sweetness to balance the spices.
• ½ teaspoon pumpkin pie spice – Classic autumn warmth.
• ¼ teaspoon vanilla extract – Deepens flavor.
• Pinch of salt – Brightens all the flavors.

Optional toppings: Pumpkin Spice Granola, crushed pecans or walnuts, nut butter, or fresh fruit for extra crunch and color.

Substitutions: Use plant-based yogurt and maple syrup for vegan needs; certified gluten-free oats if required. For a lower-carb version, reduce oats and increase chia. Avoid nuts by choosing oat or coconut milk.

Your Easy Step-by-Step Method

Making this Overnight Oats with Yogurt Recipe is simple—mix, rest, and enjoy.

1. Combine dry ingredients: In a bowl, stir oats, chia seeds, pumpkin pie spice, and salt.
2. Add wet ingredients: Mix in pumpkin puree, yogurt, milk, syrup, and vanilla until smooth.
3. Adjust consistency: Add extra chia for thickness or a little more milk for creaminess.
4. Portion & chill: Divide into jars, seal, and refrigerate for at least six hours or overnight.
5. Serve: Stir in the morning, loosen with a splash of milk if needed, then top with your favorites. Serve cold or gently warmed.

Prep tips: Prepare several jars at once. For thicker oats, reduce milk or add chia. For creamier results, use full-fat yogurt or swirl in nut butter. Microwave briefly for a warm version or sprinkle cocoa for extra flavor depth.

Flavor Meets Function – Nutrition & Variations

Protein & Fiber Powerhouse

These High-Protein Breakfast Oats balance flavor and nutrition beautifully. Oats bring fiber and slow digestion; chia seeds provide omega-3s and texture; yogurt contributes protein and probiotics; and pumpkin offers immunity-boosting vitamins. Each spoonful becomes a powerhouse meal that sustains your energy.

Adjust ratios as needed—add yogurt or protein powder for even more protein, or sprinkle extra chia for fiber. The balance suits varied goals: steady energy for workdays or post-workout recovery nourishment. These oats show how smart nutrition can also feel indulgent.

Creative Twists for Every Season

Once you master the base recipe, it becomes a canvas for endless Oat Recipes Healthy variations. Try these creative pairings:

• Mocha Pumpkin Oats: Add espresso powder and cocoa for a coffee-chocolate blend.
• Maple Pecan Oats: Use maple syrup, pecans, and cinnamon for a pie-like flavor.
• Apple-Cinnamon Pumpkin Oats: Stir in grated apple and extra cinnamon for refreshing crunch.
• Tropical Pumpkin Oats: Replace pumpkin with mango or papaya and use coconut yogurt.
• Protein Smooth-Oats: Blend after chilling with ice and protein powder for a portable drink.

Customization tips: Sweeten naturally with date syrup or monk fruit; play with texture by adding coconut or cacao nibs; go dairy-free with soy or coconut yogurt; and top with cranberries for holiday flair. The base mix stays nutritionally balanced no matter how you adapt it, letting you enjoy variety all year.

FAQs

1. Can I make these pumpkin overnight oats without yogurt?
Yes. Replace yogurt with extra milk or coconut cream, adding protein powder or chia to maintain thickness and nutrients.

2. How long do overnight oats last in the fridge?
Stored airtight, they remain fresh for four to five days—ideal for weekly meal prep.

3. Do I need to cook the oats before combining?
No cooking is required; soaking softens them perfectly overnight.

4. Are chia seeds necessary?
They’re key for texture and fiber, but you can swap ground flaxseed or reduce milk slightly if unavailable.

5. Can I use steel-cut oats?
Standard steel-cut oats stay too firm. Use quick-cooking steel-cut oats or partially cook them first.

Conclusion

In a world where mornings often feel rushed, High-Protein Pumpkin Overnight Oats with Yogurt & Chia bring comfort, nourishment, and autumn warmth all in one jar. With pumpkin puree, oats, yogurt, chia seeds, and cozy spices, this simple mix becomes a high-protein, fiber-rich breakfast that’s ready whenever you are.

It’s an easy yet versatile recipe—easy to prep ahead, completely customizable, and endlessly comforting. Whether you’re seeking a Low Carb Vegan Breakfast idea, post-workout fuel, or simply a healthy way to kick off pumpkin season, this recipe fits seamlessly into your day.

Tomorrow morning, skip the pastry line and reach for your jar of High-Protein Pumpkin Overnight Oats with Yogurt & Chia. Wholesome, creamy, and bursting with fall flavor, it’s everything you need to start the day nourished and inspired.