Busy mornings don’t leave much room for elaborate breakfasts, which is why I created this Macro-Friendly Pumpkin Pie Overnight Oats recipe. It’s simple, satisfying, and packed with the cozy flavors of fall.
I wanted a breakfast that felt like a treat but kept me on track with my macros. This recipe checks all the boxes: quick to make, balanced, and so delicious it feels like you’re starting your day with dessert.
Whether you’re a busy parent, a professional on the go, or just someone who loves pumpkin pie, this recipe is for you. I'll share why it works so well and how you can make it your own!
3 Benefits of Making This Recipe
- It’s quick and easy to make: With just a few minutes of prep the night before, you’ll have a ready-to-eat breakfast waiting for you in the morning. No cooking, no hassle—just grab and go.
- Packed with balanced nutrition: This recipe combines fiber-rich oats, chia seeds, and real pumpkin puree for a nutrient-dense meal that keeps you full and fueled.
- Comforting pumpkin pie flavor: You get all the cozy, nostalgic flavors of pumpkin pie without the extra sugar and calories. It’s a treat that fits your goals.
You may also love our mini no-bake protein pumpkin pie!
What Makes It Macro-Friendly?
This recipe balances all three macronutrients—protein, carbs, and fats—using simple, whole ingredients.
The fiber-packed oats and chia seeds provide long-lasting energy, while the pumpkin puree and unsweetened almond milk keep it light yet satisfying.
It’s naturally low in fat, with a moderate amount of carbs and room to add protein powder or Greek yogurt for an extra boost, making it easy to fit into your macros.
Here are the macros:
| Macros | Amount |
|---|---|
| Calories | 273 |
| Protein | 13.4g |
| Carbs | 40.3g |
| Fat | 7.3g |
Curious about macros? Discover what being macro-friendly really means, explore our beginner's guide to tracking macros, and grab our free macro cheat sheet to kickstart your journey!
Customization Options
This recipe is super versatile, so you can tweak it to fit your macros or taste preferences:
- Boost the protein: Stir in ½ to 1 scoop of your favorite vanilla or pumpkin spice protein powder. Add a splash of almond milk if it thickens too much.
- Adjust the sweetness: Not sweet enough? Add a drizzle of sugar-free maple syrup or a dash of stevia.
- Pump up the crunch: Top with a sprinkle of crushed pecans or pumpkin seeds for added texture and healthy fats.
- Experiment with spices: Don’t have pumpkin pie spice? Mix your own with cinnamon, nutmeg, and a pinch of ginger or cloves.
With these easy tweaks, you can make this pumpkin pie overnight oats recipe your own!
How To Store
Keep your pumpkin pie overnight oats fresh by storing them in an airtight container in the refrigerator. They’ll last up to 4–5 days, making them a perfect meal prep option for the week.
If the oats get too thick after sitting in the fridge, simply stir in a splash of almond milk before serving to adjust the consistency. Enjoy them straight from the fridge or warm them up for a cozy treat!
Start Your Day The Macro-Friendly Way
Starting your morning with a balanced, macro-friendly breakfast like these pumpkin pie overnight oats sets the tone for the day.
With a blend of complex carbs, fiber, and healthy ingredients, you’ll feel satisfied, energized, and ready to tackle your goals. Whether you’re focused on hitting your macros, staying full until lunch, or just enjoying a cozy, seasonal breakfast, this recipe checks all the boxes.
More Protein Overnight Oats Recipes
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Macro-Friendly Pumpkin Pie Overnight Oats
Equipment
- 1 Mixing bowl
- 1 Spoon or spatula for mixing
- Measuring cups and spoons
- 1 Mason jar or airtight container with lid
Ingredients
- ¼ cup plain nonfat greek yogurt
- ½ cup unsweetened vanilla almond milk
- ½ cup pumpkin puree
- 2 tbsp pure maple syrup
- ½ tsp vanilla extract
- ½ cup rolled oats
- 2 tsp chia seeds
- ½ tsp pumpkin pie spice
Instructions
- In a mason jar or container with a lid, combine all the ingredients.
- Seal the jar or container and shake vigorously until all the ingredients are well combined.
- Refrigerate the jar overnight, or for at least 4 hours. This allows the oats and chia seeds to absorb the liquid and become creamy.
- The next morning, or when ready to eat, give the overnight oats a good stir. If the mixture is too thick, you can add a little more almond milk to reach your desired consistency.
- Optionally, sprinkle pumpkin pie spice or a drizzle of maple syrup for extra flavor. Enjoy!
