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Now that fall is officially here, the pumpkin spice madness is in full swing. Do you know what rhymes with pumpkin spice? Sugar. Nearly every food product on the grocery store shelves labeled with the quintessential flavor of fall is loaded with refined sugar and other processed ingredients. But not this simple, no cook overnight oatmeal recipe made from scratch and guaranteed to make all your pumpkin spiced dreams come true. If you want to know more about how to cook and make oatmeal, and the different types of oats available, read our guide How to Make Oatmeal Perfect Every Time: Elevate Your Breakfast Game. 

Everything from yogurt, ice cream, potato chips, cookies, bread, and popcorn have been given the pumpkin spice treatment. Do they taste good or contain actual pumpkin? The jury is still out. And the worst part is that most of these food products don’t even contain real pumpkin at all! Instead they’re concocted with a host of artificial flavorings alongside all the sugar. Let’s get real with our pumpkin spice--let’s use actual pumpkin in our oatmeal recipe! In fact you can make your own pumpkin spice recipe from scratch. It's not that difficult, really! 

Easy Overnight Oatmeal Recipe with Pumpkin Puree & Warming Spices

Chia seeds, rolled oats, pureed pumpkin and overnight oatmeal in a glass jar.

Simple whole food ingredients make this overnight oatmeal recipe a fall treat. 

Using whole food pumpkin is not only seasonally delicious, but an easy way to consume plenty of nourishing nutrients for your body. In fact, pumpkin is so much more than pumpkin spice – it’s a whole food superstar that keeps your heart healthy and your waistline in check.

Pumpkin puree in a glass dish

Real deal pumpkin puree makes this overnight oatmeal a nutritional superstar. 

Pumpkin Health Benefits

Pumpkins have been used cross culturally for decades for nutrition and healing.1 Various systems of traditional and ancient medicine use pumpkin to prevent and ease symptoms of diabetes, reduce symptoms of hypertension, prevent tumors, boost the immune system, provide antibacterial support to the stomach, reduce serum cholesterol levels, and provide anti-inflammatory support.

Just one cup of cooked pumpkin puree delivers 245 percent daily value of vitamin A, a vitamin essential for healthy eyesight, reproduction and immune system health, and bone growth. Pumpkin is packed with high levels of carotenoids, which give the pumpkin flesh its intense yellow/orange color. Pumpkin is particularly rich in a type of carotenoid called beta-carotene, which keeps eyes sharp and clear. This fruit also delivers impressive amounts of vitamins C and E, folate, calcium, iron, magnesium, potassium, protein, and fiber.

In fact, all that fiber (3g in one cup of pumpkin puree) promotes satiety and keep you feeling fuller longer. This means that you probably won’t go back for that second piece of pumpkin pie, if it’s made of real deal pumpkin that is. If you want a recipe for pumpkin pie that's made with the real pumpkin puree, see our recipe for Paleo Pumpkin Pie, Made from Scratch

Overnight oatmeal with pumpkin spice in a bowl

This overnight oatmeal recipe is a nutritional superstar with chia seeds, rolled oats, nuts, warming spices and more. 

Along with the digestive friendly fiber in pumpkin, this recipe is also filled with rolled oats and chia seeds for even more filling fiber. Chia seeds provide omega-3 fatty acid content while almond milk and yogurt provide a creamy taste and a thick texture to this overnight oatmeal recipe. A blend of warming spices creates the most mouthwatering seasonal flavor while maple syrup sweetens the deal. Enjoy this pumpkin spice oatmeal recipe warmed up or at room temperature all season long for the healthiest way to do pumpkin spice ever.

Overnight pumpkin spice oatmeal recipe in a bowl next to a napkin.

Make this healthy oatmeal recipe in batches so you can eat off it the whole week. 

  • Duration
  • Cook Time
  • Prep Time
  • 2Servings


Overnight Oatmeal Recipe

  • ½ cup rolled oats
  • ½ cup unsweetened almond milk
  • 1 Tbsp chia seeds
  • Pinch of sea salt
  • ¼ cup pumpkin puree
  • ¼ cup plain yogurt of choice 
  • 1 Tbsp maple syrup
  • ½ tsp vanilla extract
  • ¼ tsp cinnamon
  • ⅛ tsp nutmeg
  • ⅛ tsp ginger
  • Dash of cardamom

Optional Toppings:

  • Coconut flakes
  • Nut butter
  • Walnuts, pecans, or almonds


  1. Place all oatmeal ingredients into a bowl or glass jar, stir well to combine. Cover and set in refrigerator overnight.
  2. In the morning, enjoy at room temperature or lightly warm up on the stove. Top with nuts, seeds, coconut flakes, or nut butter and add more maple syrup to taste if desired. Enjoy!



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