A bowl of oatmeal sitting on a table.

Pumpkin Pie Overnight Oats

Last updated: April 2021

Enjoy the sweet taste of pumpkin pie with a healthy twist long past Thanksgiving and all year long! This seasonal recipe comes packed with fiber-filled ingredients such as rolled oats, pumpkin puree, chia seeds, and walnuts to fuel even the busiest of days. High fiber diets enhance glycemic control, improve digestive health, promote bowel function, and help colonize an immune-boosting microbiome. These nutritional powerhouses are flavored with cinnamon and nutmeg, which also contribute to healthy digestion.1,2 But, if these health benefits haven’t caught your “pie,” its delicious taste certainly will! Its warm, sweet, and savory flavors are just like how grandma used to make it. This recipe is love (and health) at first bite!

Makes 2 servings
Serving size: ½ container
Prep Time: 5 minutes
Cook Time: 4-5 hours (or overnight)

Ingredients for pumpkin pie overnight oats

  • ½ cup unsweetened oat milk
  • ¼ cup canned pumpkin
  • 2 tsp maple syrup
  • ¼ tsp vanilla extract
  • ½ cup rolled oats
  • 1 tbsp chia seeds
  • 1 tbsp hemp hearts
  • 4 walnut halves
  • 1 tbsp dried cranberries
  • ¼ tsp cinnamon
  • 1/8 tsp nutmeg


  • ¼ cup plain non-fat Greek yogurt

Directions for pumpkin pie overnight oats

  1. In a small bowl, combine milk, pumpkin, maple syrup, vanilla extract, cinnamon, and nutmeg. Mix until fully incorporated.
  2. In a glass jar with a sealable lid, place rolled oats and chia seed. Mix until combined.
  3. In the glass jar, add liquid mixture. Seal the jar and shake well. Let contents sit for approximately 5 minutes.
  4. Shake the jar vigorously. Place jar in the fridge overnight or until desired consistency. Approximately 4 to 5 hours.
  5. Once set, top overnight oats with hemp hearts, walnuts, and dried cranberries. For best result, enjoy cold. Optional add-in ¼ cup of plain non-fat Greek yogurt for a protein boost.

By providing your email address, you are agreeing to our privacy policy.

More on this topic

Nutrition facts

Per Serving

  • calories: 244
  • carbohydrate: 34g
  • fat: 9g
  • fiber: 8g
  • potassium: 140mg
  • protein: 8g
  • saturated fat: 1g
  • sodium: 57mg
  • sugar: 4g

Disclaimer: Type2Diabetes.com does not provide any express or implied warrant toward the content or outcome of any recipe.

Join the conversation

or create an account to comment.

Community Poll

Has diabetes changed your exercise routine?