Pumpkin Overnight Oats

Pumpkin Overnight Oats is a healthy vegan breakfast recipe you can make ahead. Sweetened with dates, this easy overnight oats recipe is no sugar and dairy free. Top with a bit of coconut whip for a decadent breakfast treat! 

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pumpkin overnight oats in a jar with a spoon and scattered pumpkin seeds on a white plate

I remember when I first heard of overnight oats I thought they sounded super gross. I imagined the oats soaked overnight would be gross and gummy and there couldn’t possibly be anything good about them. 

Man oh man am I ever glad I finally came to my senses and gave them a try, because overnight oats is hands down one of my favourite breakfasts to eat year around. I love that they’re ready when I get out of bed in the morning. I love that my kids love them and will scarf down a bowl. 

I love how easy it is to stir together a batch of overnight oats, and scale it up or down. And I love how many adaptations you can make on a single, simple recipe.

I’ve got a beloved basic recipe for Banana Overnight Oats, and I’m also super into these Apple Pie Overnight Oats in the cooler month. Peanut Butter Chocolate Overnight Oats? Yes you can!

But today, my friends, we’re making Pumpkin Overnight Oats and let me tell you, you’re in for a treat. 

oat milk, oats, pumpkin, ginger, cinnamon, chia seeds, vanilla, and a date on a grey surface

What’s in pumpkin overnight oats?

Alright friends, time to raid the pantry. Here’s what you need to make this vegan overnight oats recipe:

  • Oats –> We’re using regular old rolled oats today.
  • Pumpkin –> Have you made homemade pumpkin purée?
  • Plant milk –> I use oat milk, but any unsweetened plant-based milk is fine.
  • Dates –> Medjool dates, aka nature’s candy, is the sweetener in this recipe.
  • Chia seeds –> To help thicken things up.
  • Spices –> Cinnamon and ginger make this recipe taste like a pumpkin pie
  • Vanilla –> I used my homemade vanilla extract.

Do I need any special equipment?

Nope! Just a bowl or a jar or something else you can use to mix up your overnight oats. A lid is preferable, but if you don’t have one you can use Bee’s Wrap or something like that.  

pumpkin overnight oats being made in a glass jar

How do you make pumpkin overnight oats?

Try to stay with me, guys, because this one is real complicated. 

Step 1: Put everything into a jar.

Step 2: Stir it up.

Step 3: Cover the jar and place in the fridge overnight, or for at least one hour.

Step 4: Eat your delicious overnight oats the next morning!

photo collage of pumpkin overnight oats being made in a jar

That is literally it. You’re done. You rule the world. 

How long do overnight oats keep?

If you make a big batch of pumpkin overnight oats (or any overnight oats, really) they’ll last about 3 days if kept in an airtight container in the fridge. 

If you want to make a family-sized batch, simply adjust the number of servings in the recipe card below and it’ll automatically adjust the recipe for you. 

What if I forget to make them the night before?

In a perfect world, you remember to mix up your overnight oats every night before bed. In a regular people world, sometimes you forget. Not a big deal. 

Simply mix up your Pumpkin Oats and throw them into the fridge for an hour. Go have a shower, get yourself organized, and in no time at all your oats will be good to go. 

How can I use up a can of pumpkin purée?

Pumpkin Overnight Oats are a perfect recipe to use up a can of pumpkin purée, but if you cracked a can just to make this recipe, try making a Pumpkin Chai Latte or 5 Minute Mac and Cheese For One

overhead photo of pumpkin overnight oats on a grey surface

Hey Nutrition Lady, are oats healthy?

Oats are rich in indigestible carbohydrates called beta-glutens which help to lower blood cholesterol levels. Oats are also host to a number of phenolic compounds which have antioxidant properties.

Due to the high levels of those beta-glucans, oats are also helpful in stabilizing blood sugar. In fact, eating oats in the morning may help keep your blood sugar stable throughout the entire day.

Oats are also a good source of dietary fiber and protein. Look for gluten-free oats if you’re celiac or have another gluten sensitivity.

a jar of pumpkin overnight oats on a white plate

Other recipes you might enjoy:

Healthy Pumpkin Granola
Pumpkin Millet Muffins
Pumpkin Snickerdoodles
Naturally Sweetened Pumpkin Pie

a jar of pumpkin overnight oats on a white plate
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5 from 1 vote

Pumpkin Overnight Oats

Pumpkin Overnight Oats is a healthy vegan breakfast recipe you can make ahead. Sweetened with dates, this easy overnight oats recipe is no sugar and dairy free. Top with a bit of coconut whip for a decadent breakfast treat!
Course Breakfast
Cuisine American
Keyword Oats, Pumpkin
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 314kcal
Author Katie Trant



  • Combine all of the ingredients in a glass jar with a lid.
  • Stir to combine well.
  • Refrigerate overnight, or for at least 1 hour.
  • Serve with dollop of coconut whip if you like.


  • Nutrition values are an estimate only.
  • I find my oats plenty sweet with one date, but if you prefer sweeter oats you can use two.


Calories: 314kcal | Carbohydrates: 55g | Protein: 9g | Fat: 8g | Saturated Fat: 1g | Sodium: 251mg | Potassium: 440mg | Fiber: 11g | Sugar: 19g | Vitamin A: 9532IU | Vitamin C: 3mg | Calcium: 328mg | Iron: 3mg

This recipe was originally published October 29, 2015. It was retested, rephotographed, and updated on October 29, 2019.


  1. Andrea says

    My two year old and I love having this for breakfast. The recipe is delicious as is but we love it even more with some freshly grated nutmeg.

    • Katie Trant says

      I’ve never tried making overnight oats with steel cut oats, so I have no idea how they would turn out. But since steel cut oats take so much longer to cook than rolled oats I would think they might not absorb enough liquid / be soft enough to eat in the morning. If you do try it, please let us know how it turns out!

  2. HEATHER says

    My pumpkin overnight oats are in the fridge ready for the morning. Sounds delicious. I like over night oats warmed up so I will put my now not so giant microwave to work in the morning, but faster than making porridge from scratch at that sleepy time of the day.

    • Katie Trant says

      Yep, they’re great warmed up as well! I usually can’t be bothered, but like to take them out of the fridge a while before I eat them to take the edge off of the chill.

  3. Gemma says

    Hi, this looks delicious – I think I will go get some pumpkin this weekend. Just curious as to how many dates you would use for this recipe, as I can’t see them in the list (or am I just overlooking that part?!). I normally eat frozen dates like toffees straight from the freezer, so don’t really have a concept of how many would be too many!

    Thank you

    • Katie Trant says

      Whoops! Thanks for catching that – I’ve updated the recipe now. It’s 2-3 thinly sliced dates, depending on how sweet you like your oats. Frozen dates sounds like a great snack, I’ll have to try that sometime!

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