Pumpkin Pie Protein Overnight Oats
Pumpkin protein overnight oats made with soy milk, hemp hearts, chia and warm pie spices, then topped with toasted pecans. Make them tonight for breakfast tomorrow.
- Prep
- 10 min
- Cook
- 4 min
- Rest
- 6 h
- Serves
- 2
Pumpkin Pie Protein Overnight Oats is a vegan breakfast recipe made with pumpkin puree (not pumpkin pie filling), maple syrup, ground cinnamon. It takes 14 minutes of hands-on time, plus 6 hours resting, serves 2, and each serving has 549 calories, 20 g of protein and 13 g of fiber.
The pumpkin gets whisked with the maple, spices and a splash of soy milk before the oats go in. That keeps the spices from clumping and spreads the pumpkin evenly through the jar. Soy milk and hemp hearts bring the protein. Hemp hearts don't soak up much liquid, so the texture stays creamy instead of turning into paste. Toast the pecans while the oats soak and save them for the morning so they stay crunchy.
A seasonal flavor profile + protein boost (pumpkin pie spice, soy milk and hemp hearts for ~20g protein) take on our Blueberry Chia Overnight Oats.
Ingredients
Oats
- ½ cup123 gpumpkin puree (not pumpkin pie filling)
- 2 tbsp40 gmaple syrup
- 1 tsp2.6 gground cinnamon
- ¼ tsp0.5 gground ginger
- ¼ tsp0.6 gground nutmeg
- 1 pinch0.2 gground cloves (optional)
- 1 tsp4.2 gvanilla extract
- 1 pinch0.4 gfine salt
- 1½ cups365 gunsweetened soy milk
- 1 cup81 gold-fashioned rolled oats
- 4 tbsp40 ghemp hearts
- 2 tbsp24 gchia seeds
Topping
- 3 tbsp19 gpecans, roughly chopped
- 2 tsp13 gmaple syrup, for drizzling (optional)
- 2 tbsp30 gsoy milk, to loosen (optional)
Kit: mixing bowl, whisk, 2 jars or lidded containers (about 16 oz each), small skillet
Tips
- Use plain canned pumpkin puree. Pumpkin pie filling already contains sugar and spices, so the oats would end up too sweet.
- Instead of the cinnamon, ginger, nutmeg and cloves, you can use 1 1/2 tsp store-bought pumpkin pie spice.
- Store the pecans separately until serving. If they sit in the oats overnight, they go soft.
Swap ideas
- Walnuts or pumpkin seeds instead of pecans
- Walnuts taste a little more bitter. Pumpkin seeds make the recipe nut-free and add a bit more crunch.
- Coconut sugar or brown sugar instead of maple syrup
- Gives a deeper, caramel-like sweetness. Whisk it well so it dissolves in the pumpkin.
- Add 2 tbsp coconut yogurt with the milk
- Makes the oats creamier and slightly tangy, like a cheesecake. Add a splash more milk if they get too thick.
- Almond or oat milk instead of soy milk
- Tastes about the same but has noticeably less protein.
The numbers
Nutrition per serving
549kcal per serving
Everything else · 2 servings per recipe
- Saturated fat
- 2.9 g 14%
- Sugars
- 22.1 g
- Sodium
- 174 mg 8%
- Potassium
- 877 mg 19%
- Calcium
- 392 mg 30%
- Iron
- 6.3 mg 35%
- Vitamin C
- 3 mg 3%
- Vitamin B12
- 1.55 µg 65%
% Daily Value on a 2,000 calorie diet. Calculated from USDA FoodData Central values for each ingredient; optional ingredients are excluded. Estimates vary with brands and portions.
Sources: Pumpkin, canned, without salt, Syrups, maple, Spices, cinnamon, ground, Spices, ginger, ground, Spices, nutmeg, ground, Vanilla extract, Salt, table, Soymilk, original and vanilla, with added calcium, vitamins A and D, Cereals, oats, regular and quick, not fortified, dry, Seeds, hemp seed, hulled, Seeds, chia seeds, dried, Nuts, pecans
Method
In a mixing bowl, whisk the pumpkin puree, 2 tbsp maple syrup, cinnamon, ginger, nutmeg, cloves (if using), vanilla and salt with about 1/4 cup of the soy milk. Whisk until you have a smooth paste with no dry spice clumps.
Whisk in the rest of the 1 1/2 cups soy milk until the mixture is smooth and evenly orange.
Stir in the oats, hemp hearts and chia seeds until all the oats are wet.
Let it sit for 5–10 minutes, then stir again, scraping the bottom of the bowl. This breaks up chia clumps before they set.
Divide between 2 jars, cover and refrigerate for at least 6 hours or overnight. The oats are ready when they're soft, the liquid is absorbed and the mixture is thick and spoonable.
While the oats chill, toast the pecans in a dry skillet over medium heat. Stir often until they're fragrant and a shade darker, 3–4 minutes. Tip them onto a plate to cool.
To serve, stir each jar. If the oats are too thick, loosen them with a splash of soy milk. Top with the toasted pecans and a drizzle of maple syrup if you like. Eat cold, or microwave for 60–90 seconds, stirring halfway.
Storage: Keep the oats in covered jars in the fridge for up to 4 days. They thicken over time, so stir in a splash of soy milk before eating. Store toasted pecans in an airtight container at room temperature for up to 1 week.
Questions
- How much protein is in pumpkin pie protein overnight oats?
- Each of the 2 servings has 20 g of protein, 13 g of fiber and 549 calories, calculated from USDA FoodData Central values for every ingredient.
- Is pumpkin pie protein overnight oats vegan?
- Yes. It contains no dairy, eggs, honey or other animal products.
- How long does pumpkin pie protein overnight oats take to make?
- 10 minutes of prep and 4 minutes of cooking, so 14 minutes of hands-on time, plus 6 hours of unattended resting.
- Can you make pumpkin pie protein overnight oats ahead?
- Keep the oats in covered jars in the fridge for up to 4 days. They thicken over time, so stir in a splash of soy milk before eating. Store toasted pecans in an airtight container at room temperature for up to 1 week.
- What can I substitute in pumpkin pie protein overnight oats?
- Walnuts or pumpkin seeds instead of pecans — walnuts taste a little more bitter. pumpkin seeds make the recipe nut-free and add a bit more crunch.. Coconut sugar or brown sugar instead of maple syrup — gives a deeper, caramel-like sweetness. whisk it well so it dissolves in the pumpkin.. Add 2 tbsp coconut yogurt with the milk — makes the oats creamier and slightly tangy, like a cheesecake. add a splash more milk if they get too thick.. Almond or oat milk instead of soy milk — tastes about the same but has noticeably less protein..
Nutrition is calculated from USDA data for every ingredient — how we work it out.
Inspired by: Apple Pie Overnight Oats, Apple Pie Overnight Oats
Published September 19, 2026 ·American
