High Protein Pumpkin Overnight Oats: My Go-To Easy Breakfast

ByBiteJoyRecipes October 25, 2025

Okay, Here’s Why I Keep Making These Oats

So, picture this—it’s Monday morning, I’m late (obviously), coffee’s not even brewed yet, and the only thing keeping me from total meltdown is knowing there’s a jar of these pumpkin overnight oats in the fridge. High protein, sure—maybe the real hero is they’re ready when I am. The first time I threw this together, I was mostly trying to use up a can of pumpkin that was seemingly multiplying in my pantry (where do they all come from?). Now, it’s my weekday breakfast soulmate. Also, not to brag, but my brother, who never voluntarily eats anything orange unless it’s Cheetos, asked for the recipe. Wild.

Why You’ll Love This Recipe (I Think?)

I whip these up when I’m on a health kick (or pretending to be), mostly because they magically keep me full till way past noon. My family thinks I’ve unlocked some secret—but I’ll let you in: it’s all in the combo of pumpkin, oats, and a ton of protein add-ins.
A confession: I once tried skipping the sweetener thinking I’d be hardcore, and honestly, I missed it; now I always sneak in a splash of maple syrup (or honey, if that’s all I’ve got). Plus, no pots to scrub. That alone earns a gold star from me.

What You’ll Need (Plus Sneaky Swaps)

1/2 cup rolled oats (sometimes I use quick oats, but the texture can get a bit gloppy; steel cut? Nah, too chewy for this)
1/2 cup milk of choice—dairy, almond, oat, whatever’s lurking in your fridge (grandma swears by whole milk, but honestly even the watery stuff works)
Heaping 1/3 cup pumpkin purée (NOT pumpkin pie filling—been there, done that, tasted festive in a weird way)
1/2 cup plain Greek yogurt (or plant-based if you wanna go vegan—I use what’s on sale)
2 scoops vanilla protein powder (half the time I eyeball it, but it’s about 40g by actual measurement)
1-2 tablespoons maple syrup or honey (or a really ripe mashed banana if you’re doing the no-added-sugar thing)
1/2 teaspoon cinnamon (sometimes a smidge more—measure with your heart basically)
Pinch of salt (a real pinch—not the teeny one you see on chef TikToks)
Optional: chia seeds (tablespoon-ish for more thickness), pumpkin seeds for topping, or a handful of your favorite nuts.

How I Actually Make These (Sometimes With a Mess)

Grab a mason jar or, in my case, sometimes a nearly clean Tupperware. Chuck in the oats, milk, pumpkin purée, and Greek yogurt. Give it a decent mix—just use a fork, no need for a whisk unless you’re fancy.
Next, toss in the protein powder, maple syrup (start small on this, you can always add more), cinnamon, and salt. Stir again. This is where it’ll look lumpy and weird—don’t stress, it sorts itself out overnight. (I usually sneak a taste here; sometimes I regret it if the protein powder’s gritty! Just being honest.)
At this stage, if you’re into chia seeds or want to feel extra virtuous, throw them in.
Stick the lid on, park it in the fridge, and forget about it until tomorrow morning. Or, frankly, whenever you’re ready for it.
Top with pumpkin seeds, a few crushed walnuts or pecans, or if you’re feeling wild—mini chocolate chips. (No judgement. Or maybe a little.)

Odd Little Notes (from Too Many Mistakes)

Greek yogurt makes it super creamy—regular yogurt works, but not quite the same vibe. Actually, I sometimes use Skyr too.
If it’s too thick in the morning, just splash in some extra milk and give it a stir. Goes from spackle to dreamy in seconds.
If you accidentally use pumpkin pie filling (done that), cut back on the sweetener or you’ll be climbing the walls from sugar overload.

Stuff I Tried (Not All of it Worked)

Chocolate Version: Swapped cinnamon for cocoa powder and used chocolate protein powder—this is dangerously good, almost dessert-like.
Apple Pie: Used grated apple instead of pumpkin—tasted nice, but I miss the creaminess of the pumpkin. Still, worth a bash if you’re out of pumpkin.
Pumpkin spice overload: Once I added cloves and ginger and regretted it; tastes like a Yankee Candle, steer clear!

Equipment? Don’t Stress

Bowl, jar, Tupperware—anything with a lid works. I’ve even used an old peanut butter jar (clean-ish, obviously). If you don’t have a jar, just cover a bowl with a plate.

How I Store Them (Or, the Illusion of Leftovers)

Keep these in the fridge; they’re good for about three days but, honestly, they usually disappear by day two. Something about seeing everyone’s name scribbled on jars guarantees they get eaten. Just don’t leave them near the back of the fridge or you’ll rediscover them next month and wish you hadn’t.

My Favourite Ways to Serve (There’s No Wrong Way)

I usually pull one jar out, pile on some granola, and maybe a dollop more yogurt. Sometimes, I do a drizzle of almond butter on top (especially when I want to look like one of those food Instagrammers). At the risk of starting a debate, my family puts a teaspoon of whipped cream on theirs for Sunday brunch—no shame in a little indulgence now and then.

Things I’ve Learned the Hard Way (Pro Tips, Sort Of)

Don’t skimp on the stirring when you add protein powder—it’ll go weirdly clumpy. Trust me, I once tried ‘just a quick mix’, big mistake.
Taste it before you chill it; if it’s not sweet enough, add more maple syrup; if it’s too sweet, add more yogurt. There, I fixed breakfast indecision.
More than once I left out the salt by accident—don’t be me. The pinch makes it taste way more like pumpkin pie.

What Folks Want to Know (and a Few Tangents)

Can I make these vegan? Yep, just use plant-based milk and yogurt; there’s a great guide over at Minimalist Baker for vegan oat hacks.
Can I double the recipe? Absolutely. I sometimes make a big batch in a big Pyrex and scoop out portions—works a treat.
What’s the best protein powder? Oh boy, asking the real questions—personally, I like Orgain or Naked Nutrition (find more on Healthline), but whatever you’ve got sitting around works.
Do the oats go mushy? Honestly, a bit. That’s just overnight oats for you. If you want more texture, add a handful of chopped nuts in the morning.
Can kids eat these? Sure thing! Just maybe use less protein powder for the little ones—sometimes I sneak in chocolate chips to win them over.
Do I have to let it sit overnight? Technically no—it thickens up in 2-3 hours if you’re impatient (who isn’t?). But I think it tastes better the next day, honestly.

Random aside—has anyone else noticed how inviting breakfast looks when it’s all neat in jars, but by the third day it’s a total fridge jumble? Happens every time. Anyway, I hope you love these high protein pumpkin overnight oats as much as I do—but if not, at least you’ll have a story to complain about over coffee.

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