It’s officially National Pumpkin Spice Day and National Pumpkin Month, so I thought it was the perfect time to share my favorite go-to fall breakfast: Pumpkin Protein Overnight Oats!
I’m all about having something quick and easy for breakfast in the morning. I also want to ensure I pack in some nutrition as well as having something that will be filling enough to carry me over until lunch.
That is what makes these pumpkin protein overnight oats such a good option. It’s quick, easy, nutritious, and filling. It’s also a great way to satisfy that pumpkin spice craving.
Nutrition Facts in Pumpkin Protein Overnight Oats
Pumpkin
First off, pumpkin is definitely packed with nutrition. Not only is it nutrient dense, but it’s also low in calories. Pumpkin contains a high amount of beta-carotene (vitamin A), antioxidants, vitamin C & E, potassium, and is an excellent source of fiber.
All of these benefits makes pumpkin a perfect addition to your morning breakfast.
Oats
Oats are another nutrition powerhouse. They are a great source of whole grains, rich in antioxidants, polyphenols, manganese (an important trace mineral), iron, selenium, magnesium, and zinc.
Another benefit of oats is that they are rich in a soluble fiber called beta-glucan. Your good gut bacteria love feeding off this! This type of soluble fiber is also helpful in reducing cholesterol levels and maintaining blood sugar levels.
In addition, oats contain a good amount of protein. Just 1/2 cup of uncooked rolled oats contains 5g of protein. That, along with the fiber and a little bit of healthy fats, makes oats a filling option.
Another cool bonus is that uncooked oats, especially after sitting in the refrigerator overnight, contain high amounts of “resistant” starch. Resistant starch can’t be digested like other starches and instead acts as a prebiotic and feeds your good gut bacteria.
Soy Milk
While you can use any plant-based milk that you like, I love using unsweetened organic soy milk. Soy milk naturally contains a high amount of protein – more than most plant-based milks – and has omega 3 fatty acids (Alpha-linolenic acid or ALA), anti-inflammatory and antioxidant properties.
Just 1 (8oz) cup of soy milk provides 7g of protein.
Chia Seeds
Chi- Chi- Chia. Chia seeds also add healthy omega 3 fatty acids (ALA) and additional soluble fiber and protein. 1 Tbsp provides 3g of protein.
I really like the texture chia seeds provide. Once mixed in a liquid they gel up and become soft like tapioca pearls.
Almond Butter and Pecans
Almond butter adds another source of protein and fiber in addition to vitamin E (an important antioxidant), calcium, iron, and magnesium. 1 Tbsp of almond butter provides 3g of protein.
Both almond butter and pecans are rich in monounsaturated fats, the healthy fats that have the potential to reduce bad cholesterol levels.
Pecans contain phytonutrients (plant-based compounds that have anti-oxidant benefits), zinc, vitamin E, manganese, flavonoids (a type of anti-oxidant), and fiber.
They are both rich sources of calories, so a little goes a long way.
Pumpkin Pie Spice
That’s right, even your pumpkin pie spice adds health benefits! Pumpkin pie spice is usually a blend of spices which includes cinnamon, ginger, and nutmeg.
These spices contain anti-oxidants and have been shown to have anti-inflammatory properties.
It’s important to note that the pumpkin spice found in flavored lattes and other beverages usually contain artificial flavors and sweeteners, and added sugar which is not the nutritional boost we’re looking for!
Pumpkin Protein Overnight Oats
Ingredients
- 1 cup unsweetened soy milk
- 1/2 cup old fashioned oats
- 1/4 cup pumpkin puree
- 1 Tbsp chia seeds
- 1 tsp pumpkin pie spice
- 1/2 tsp vanilla extract
- 1 tsp maple syrup
- 1 Tbsp almond butter (optional)
Optional
- 1 scoop vanilla protein powder plant based
- 1 Tbsp chopped pecans
Instructions
- In a mason jar, combine all ingredients. You can either use a spoon to stir or put the lid on and shake well.
- Put it in the refrigerator and let it sit overnight (or for at least 6-8 hours).
- Take it out the next morning and add optional chopped pecans.
Notes
- I don’t always add the almond butter, so if you don’t have any, no worries. Your overnight oats will still taste delicious.
- If you are looking for a higher protein, more filling version and decide to add the 1 scoop protein powder, just note that it makes it pretty thick and you might need to add a touch more soy milk. I usually use Orgain Simple vanilla protein powder which adds an additional 10g protein, but you can use whatever protein powder you prefer.
Nutrition
Start Your Morning Right With Some Pumpkin Spice
These pumpkin protein overnight oats are easy to make the night before and can be your go-to grab-and-go breakfast in the morning. Have fun with it and make adjustments according to your preferences.
You can enjoy this naturally high protein breakfast without adding any protein powder. Not only is it loaded with nutrition benefits but it also satisfies that pumpkin spice craving.
Be sure to leave a rating and let me know how you liked it!
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Maria Tointon, RDN, LDN, CSR is a Registered and Licensed Dietitian Nutritionist with over 20 years of experience and a passion for helping others achieve their health goals through plant-based nutrition. Follow me on Instagram @vegoutwithmaria.
The Pumpkin Protein Overnight Oats was a great success!! So easy to put together and tasted delicious. I didn’t have soy milk on hand so I used Oat Milk and also topped it off with sliced almonds and chopped pecans. What a health ready made breakfast when you’re in a rush. Next time I will add the almond butter now that I have it on hand.
Absolutely amazing!!!