Pumpkin Pie Overnight Oats

Pumpkin pie overnight oats are an easy, make-ahead breakfast with no cooking involved. This creamy oatmeal recipe includes pumpkin puree, fall spices, and maple syrup - flavors reminiscent of your favorite fall dessert!

Pumpkin overnight oats make the perfect on-the-go fall breakfast.  They're perfect for when you don't have time to cook, but still want a filling meal.

So, what are overnight oats? Old fashioned oats are soaked in milk and yogurt overnight in the refrigerator. They're ready to enjoy first thing in the morning - no cooking needed!

Enjoy your overnight oats cold, just like a bowl of cereal, topped with chopped pecans and fresh fruit. These overnight oats include pumpkin puree, maple syrup and a dash of pumpkin pie spices for a comforting fall flavor.

Ingredients and substitutions

• Old fashioned oats are best for overnight oats. I go into more detail on why below!
• Canned pumpkin puree is needed for this recipe. You're looking for plain canned pumpkin puree, not pumpkin pie filling (they are different).
• Any type of milk works with this recipe, like whole milk, skim milk, or almond milk.
• Maple syrup can be substituted with honey, brown sugar, or granulated sugar. The sweetness can also easily be adjusted by adding more or less of your preferred sweetener.
• I used plain Greek yogurt for this recipe, but vanilla yogurt would also work.
• Pecans can be substituted with any type of nuts, like walnuts or sliced almonds. Or, top with vanilla granola for extra flavor and texture.
• Vanilla, cinnamon, and nutmeg add flavor to your oats. Cinnamon and nutmeg can be substituted with an equal amount of pumpkin pie spice if you have it on hand.

Does canned pumpkin need to be cooked?

No, canned pumpkin puree is already cooked. It is steamed and pureed before canning, therefore it is ready to eat straight from the can.

However, it tastes even better when added to oats, or a dessert recipe (like these pumpkin sugar cookies)!

What oats work best for overnight oats?

Old fashioned oats are the best option for overnight oats.

Instant oats are thinner and powdery in texture compared to old fashioned oats. They get too soft and mushy when soaked overnight.

Steel-cut oats can work, but you'll need to add a bit more liquid (about ¼ cup of milk), and they'll be much more chewy. I find that steel-cut oats do not soften enough overnight, which is why I recommend old fashioned oats.

Phytic acid in oats

Oats contain a substance called phytic acid. Phytic acid is often referred to as an "anti-nutrient" because it binds itself to nutrients like zinc, iron, and calcium, preventing your body from absorbing those nutrients.

Cooking oats, like when making oatmeal on the stovetop, reduces the phytic acid in the oats. Soaking also reduces phytic acid, however that phytic acid now resides in the milk it was soaked in.

Adding a splash of an acidic ingredient, like yogurt, lemon juice, or apple cider vinegar will help destroy that leftover phytic acid.

So, if you'd like to substitute the Greek yogurt it this recipe, I suggest adding an additional ¼ cup of milk, plus a splash of lemon juice or apple cider vinegar.

Do you eat overnight oats cold?

Overnight oats require no cooking and can be eaten cold. The ingredients are mixed together the night before, stored in the refrigerator, and can be enjoyed straight from the fridge in the morning.

However, your oats can be microwaved if you prefer them warm. Stir frequently and microwave in 30 second bursts until warmed to your desired temperature.

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