October already….and it’s obvious to me because of nature’s beauty lining the sidewalks and streets in a colorful pattern. I love the transition of seasons and not just because there is an abundance of new produce waiting for us, or a bunch of clothes we haven’t worn in far too long begging to get out. I see the change of seasons as an opportunity to shed habits that are no longer serving me. Just as the leaves know that it’s time to let go, we need a gentle reminder that it’s OK to let go of emotions or habits or relationships or whatever it is that is holding us back from living our best and most vibrant lives. And, just like the leaves, sometimes the transition is easy and filled with beauty and other times it’s a struggle with colors that are dull.
I try to stay away from processed foods. Yeah, I know they are often convenient, but cooking from scratch with wholesome and unrefined ingredients is the best bet if you are looking to reduce inflammation and susceptibility to disease. If you’re interested in improving your health, this is the place to start: learning to cook with real ingredients and finding the time to do it.
Meal prep has saved me numerous times from having to skip a meal or go to an unhealthy restaurant, because I just didn’t have time in the moment, or from having to eat something packaged and processed. Meal prep—-when you can put aside a bit of time—-is the answer for busy individuals. It enables you to have food—fast—when you need it, rather than resorting to fast food or take out. Meal prep lets YOU be the one in control of your time. You get to do it when it works well for you rather than when you need food right away.
I often make these pumpkin overnight oats in the evening while I’m cleaning up from dinner. Or, I make these gingerbread overnight oats or even overnight oatmeal parfaits. But I also set aside time on Sunday to think through my week and meal prep for those days I know will be super busy. Often Sunday meal prep is about making lunches and dinners go more smoothly, but I try not to forget breakfast because the morning is one of the most hectic times of the day as everyone tries to get out of the house on time.
Pumpkin overnight oats are a great way to begin your day. Complex and healthy carbs that are full of fiber and slow release energy all morning, mixed with healthy fats and protein from the addition of seeds and nuts assures that you have the energy—-both physically and mentally to power through your day. My check list to get the day off to a great start: adequate amounts of protein, healthy fats and fiber without any refined sugar and modest amounts of natural sugar. Making this yourself also means that YOU are the one in control of how much maple syrup (even natural sugar is still sugar) to include.
One of the great things about this recipe for pumpkin overnight oats is that you can make a big bowl of it and let everyone serve themselves in the morning, OR you can portion it out into “to go” vessels ahead of time for a grab and go option. I use small mason jars and divvy it up before putting in the fridge for the night. Honestly, don’t let lack of time in the morning stop you from providing yourself with a nutritious start to the day. If oatmeal isn’t your thing, then make some blueberry crumble bars, a healthy banana bread, chocolate chia pudding, or maybe you’d prefer a pumpkin loaf—-which can all be made in advance, or whip up a green smoothie.
Most of the time I am an advocate for slowing down and enjoying your meal with some quiet time for digestion and reflection from the fast-moving lives we all lead. In fact it’s the perfect time to take stock of where you’re at and brainstorm parts of your life that it may be time to let go of. However, life doesn’t always stop for us and I love the grab and go option of these pumpkin overnight oats. I have been known to take this on the road in the morning, or mid-day, or the afternoon when that’s my only option. These overnight oats are so nutrient dense and so tasty, they are perfect any time of day.
📖 Recipe
Pumpkin Overnight Oats with Chia
Ingredients
- 1 ½ cups unsweetened almond milk
- ½ cup pumpkin puree
- 1 Tablespoon maple syrup**
- 1 teaspoon vanilla extract
- 1 cup rolled oats
- 2 Tablespoons chia seeds
- 1 Tablespoon hemp seeds
- 1 Tablespoon ground flax seeds
- 1 teaspoon cinnamon
- ½ teaspoon allspice
- ¼ teaspoon nutmeg
- Pinch sea salt
- 1 medium apple small diced (about 1 ½ cups)
Instructions
- In a large bowl, combine milk, pumpkin, maple syrup and vanilla.
- Stir in dry ingredients and spices and mix until well incorporated.
- Add apple and mix well.
- Cover and refrigerate overnight, or at least 3 hours.
- Alternately, fill “to go” jars and then refrigerate until ready to eat.
- Stir before serving and add toppings.
Notes
Optional Toppings:
Golden raisins, chopped pecans, raw cacao nibs, additional sprinkle of cinnamon, shredded coconut, unsweetened and unsulfured dried fruit. Sweetener: ** Use what you need for it to taste good TO YOU. If you used a flavored milk that was already sweetened, you may not need to add any maple syrup. If you’re trying to cut back on added sugar, start with 1 teaspoon maple syrup and taste before you put it in the fridge for the night.Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
Donna
Overnight oats always make the best meal-prepping recipe to save someone from a busy morning. I always add pumpkin to my overnight oats in the Fall but I never thought to add apple as well, this sounds delicious!! Love all the seeds 🙂
Debra Klein
I find the apple keeps the oatmeal moist and adds just a touch of sweetness, but also a tart bite that is a lovely addition to these oats.
Gloria
I am loving all the pumpkin recipes. I am such a pumpkin fanatic…can eat it all year long. This sounds like a delicious and nutritious way to start the day. Overnight oats are the BEST!!
Debra Klein
Yes to all of the above. Quick. Easy. Nutrition. Make in advance. Put your best foot forward.
Lisa
You’re so smart to do meal prep on Sundays — and I would never think to make breakfasts a part of that prep. Boy was I wrong. These overnight oats are so great for an on-the-go healthy breakfast and I love the pumpkin and spice combination — it feels like a cozy hug of flavors. Wondering about how you serve this. I’ve always preferred my oatmeal hot — and was wondering if you could just pop it into the microwave for a minute to warm it up as opposed to having it cold.
Debra Klein
Absolutely! I would add a touch more almond milk before heating so they don’t dry out, and save adding the toppings (nuts or dried fruit) until after it’s been heated through.
traci
Ok how cool is it that I have every one of these ingredients on hand…at all times! What a great idea to add pumpkin puree to overnight oats. What a great way to use pumpkin and get all those nutrients! I’ll be trying this one soon! Thanks!
Debra Klein
I just love that feeling when I find a recipe I want to try and I don’t have to run to the store! Enjoy.
Sarah
I love that you mix in chia, hemp, and flax seeds! We’ve been doing a lot of make-ahead breakfasts, and this sounds like it would keep me full for hours 😀 I love it!
Debra Klein
Exactly! Protein, healthy fats, omega 3s….the perfect boost.
Carmy
Yum! I love overnight oats so I’m in love with this fall version of overnight oats! How delicious! I love all the different seeds that you added in for an extra nutrition boost.
Debra Klein
Thanks. That extra boost of nutrition is what keeps you sustained for the long haul.
Tina
This is great, I have been looking for ways to use up my almond milk. Since I am the only one in the house that drinks it or use it in my cereals, I have a hard time using it up. This recipe looks like just what I need. Bonus to use up the extra canned pumpkin too. Thanks for this!
Debra Klein
Yes to using things up before they spoil! This recipe for pumpkin bread will help use up more of that canned pumpkin….and if you’re looking for what to do with the almond milk, you should try vegan corn chowder.
Tracy
Yeeessss to cooking from scratch and meal prepping. Also I LOVE your connection to the changing leaves and letting things go… it’s a beautiful image. My toddler eats a lot of oatmeal, she will LOVE this one and I love the overnight aspect!
Debra Klein
Thank you. This recipe is an easy one….and you can even let your toddler help with the prep.
Dana
I’ve only made overnight oats once, and it was a disaster, so I haven’t ever revisited it—but I’ve *wanted* to. I mean, how convenient would it be to have a wholesome breakfast ready for you in the morning. I think I’m going to have to give it another go. This sounds perfect for this time of year!
Debra Klein
This is super easy and uses simple ingredients. I think you should give it another try…let me know how it goes.
Marisa Franca
I bought some pumpkin just so I could make some interesting recipes. Our breakfasts have been super boring of late and the overnight pumpkin oats would be fabulous. I love the idea of having something already done in the morning — all that is left is my coffee.
Debra Klein
These are super tasty and the perfect way to use that pumpkin. You might want to check out this recipe for pumpkin bread too.
Amanda
What a great way to enjoy pumpkin and the flavors of fall for breakfast. Overnight oats are SO convenient for a busy morning. It can be so easy to dash out of the house without a proper breakfast when you’re in a hurry, and having these at the ready is a great way to start the day off on the right foot (and deliciously!).