Happy Pumpkin Season! If you’re an overnight oat lover these pumpkin spice overnight oats are a fun fall take on the classic. Overnight oats are a game changer if you have busy mornings and need a breakfast that is truly “grab and go.” If you have questions about what amounts of each ingredient might be appropriate for you, ask your dietitian about this recipe in your next appointment and they can help decide what measurements and toppings are appropriate based on your goals and activity level!
Benefits of pumpkin spice overnight oats:
- Oats are a great source of soluble fiber, which is beneficial for your intestines, and the specific soluble fiber in oats has also been shown to help lower cholesterol!
- Chia seeds are also an awesome source of fiber (both soluble and insoluble) and of omega 3 ALA fatty acids, which may help improve markers of cardiovascular diseases.
- Pumpkin is also a good source of fiber and it is high in a wide variety of vitamins and minerals. Most notably, it is a great source of beta carotene which is an antioxidant and precursor to vitamin A production in the body.
As written, this recipe boasts 60g carbs, 20g protein, and 10g fiber!
Pumpkin Spice Overnight Oats
Ingredients
- 1/2 cup traditional rolled oats gluten free, if needed
- 1 tbsp chia seeds
- 1/4 tsp pumpkin pie spice
- 1 tbsp maple syrup
- 1/4 cup canned pumpkin
- 1/2 cup milk of choice lactose free or soy, if needed
- 2 tbsp hemp hearts*
- optional toppings: fruit, nut butter, seeds, yogurt, granola
Instructions
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Combine all ingredients, the oats, chia seeds, maple syrup, canned pumpkin, pumpkin pie spice, milk, and hemp hearts/seeds (or your protein of choice) in a container with an air tight lid.
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Seal the lid and shake well to combine.
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Place in the fridge and enjoy in the morning with your favorite toppings!
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We recommend making 1-3 overnight oats at a time, they keep well in the fridge for 1-3 days.
Recipe Notes
*hemp hearts are added here for additional protein, you can also use a full or half scoop of an unflavored or vanilla protein powder. If you choose to add protein powder instead of hemp hearts, you will need to add about 1/4 cup more milk.
Milk: we recommend using cow’s milk, lactose free cow’s milk, or soy milk, they contribute to the protein. If you need to use a different plant based option, consider adding other seeds or a protein rich yogurt alternative to ensure you are meeting your individual protein needs
Calories listed do not include toppings, speak with your dietitian for support individualizing this recipe as needed
How to customize your pumpkin spice overnight oats:
As written, this recipe boasts 60g carbs, 20g protein, and 10g fiber!
A reminder about customizing: if you are an athlete participating in training for a goal race or are in season, you will want to add additional carbs as needed from the list below!
- As written, this recipe has 60g carbs not including toppings. To increase the carbs you can add:
- an additional 1/4 cup oats with an additional 1/4 cup milk (+15-20g carb)
- an additional 1 tbsp maple syrup (15g carb)
- top with 1 apple or banana (+30g carb)
- To slightly decrease the carbs, if needed, you can use 1/3 cup oats instead of 1/2 cup and decrease the maple syrup to 1-2 tsp rather than 1 tbsp.
- To increase the protein, if needed, we recommend:
- Choosing cow’s or soy milk (protein included in the estimated 20g)
- Adding 1/2 to full scoop of protein powder (+10-25g protein)
- Adding 1/4 cup greek yogurt (+5-6g protein)
- If you choose to add protein via the options above and need less fat in the recipe you can remove the hemp hearts and some of the chia seeds (decrease to 1-2 tsp). Removing the hemp hearts and decreasing chia seeds will also help decrease the fiber a bit if you need to do so.
You might be thinking, where in the world do I get chia and/or hemp seeds? I got you! We get them in a large bag at Costco. Otherwise chia seeds can be found at most any grocery store in the baking aisle.
Want to share this recipe? Please link back to the original post here, tag @raynorstrengthandnutrition on Instagram and #fueledbyRSN!
