Fall mornings call for something cozy, comforting, and nourishing — and what better way to start the day than with Overnight Pumpkin Oats In A Jar. This recipe takes the classic pumpkin spice flavors we all love and pairs them with wholesome ingredients like oats, yogurt, and warm spices. Inspired by the iconic taste of a Starbucks Pumpkin Spice Latte, these Low Calorie Pumpkin Overnight Oats are simple to prep, portion-controlled, and entirely WW friendly. Whether you’re looking for a quick grab-and-go breakfast or a make-ahead treat, these Pumpkin Spice Overnight Oats Healthy recipes make autumn mornings effortless and satisfying.
A Cozy Morning Tradition with Pumpkin Spice
There’s something magical about the first cool morning of fall — when the leaves begin to turn, and the air carries that crisp scent of change. On one such morning, in a moment of cozy inspiration, I found myself craving the taste of pumpkin spice without the coffee shop lines or sugary splurge. That’s when I discovered Overnight Pumpkin Oats In A Jar. The gentle aroma of cinnamon, nutmeg, and pumpkin wafting from the fridge the next morning felt just as comforting as a Starbucks Pumpkin Spice Latte — but fresher, lighter, and far more nourishing.
Preparing these Pumpkin Spice Overnight Oats Healthy quickly evolved into a cherished fall ritual. There’s joy in stirring together simple ingredients at night — oats, pumpkin puree, Greek yogurt, and a dash of pumpkin spice — knowing that by morning, breakfast will be ready to greet me. It’s the kind of recipe that fits seamlessly into a mindful routine: wholesome, budget-friendly, and fuss-free.
Each jar reminds me that comfort food doesn’t need to be complicated or calorie-heavy. These Low Calorie Pumpkin Overnight Oats deliver that warm, spiced satisfaction while fueling your body with balanced nutrition. They’ve become more than a recipe — they’re a seasonal tradition that celebrates the essence of fall in one spoonful, blending simplicity, health, and indulgence all in a single jar.
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overnight pumpkin oats in a jar
- Total Time: 6 hours 10 minutes
- Yield: 1 serving 1x
Description
These Overnight Pumpkin Oats In A Jar combine creamy oats, pumpkin puree, Greek yogurt, and warm spices for a nutritious, make-ahead fall breakfast. Ready in minutes and chilled overnight, this low calorie, WW friendly recipe delivers balanced protein, fiber, and flavor in every jar.
Ingredients
Instructions
1. Combine pumpkin puree, yogurt, almond milk, maple syrup, vanilla, pumpkin pie spice, and salt in a bowl and stir until smooth.
2. Add rolled oats and chia seeds and mix until fully coated.
3. Spoon a layer of yogurt into the bottom of a jar, add the oat mixture, and top with extra pumpkin puree or a few oats for texture.
4. Cover the jar and refrigerate for at least 6 hours or overnight.
5. In the morning, stir the oats and add optional toppings such as crushed pecans, a sprinkle of cinnamon, or a drizzle of maple syrup.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: breakfast
- Method: no cook
- Cuisine: american
Nutrition
- Serving Size: 1 jar (about 1 cup)
- Calories: 280
- Sugar: 12
- Sodium: 150
- Fat: 6
- Saturated Fat: 1.5
- Unsaturated Fat: 3
- Trans Fat: 0
- Carbohydrates: 38
- Fiber: 7
- Protein: 16
- Cholesterol: 5
Keywords: overnight oats, pumpkin oats, pumpkin spice oats, low calorie breakfast, ww friendly, pumpkin overnight oats, easy fall breakfast
Why Pumpkin Oats Make the Perfect Easy Oatmeal Recipe
Beyond the nostalgia and cozy flavors, these Overnight Oats Pumpkin Healthy jars fit easily into nearly any lifestyle. For busy professionals, parents, or even students racing out the door, this make-ahead meal ensures a nutritious start without the morning rush. You spend a few minutes mixing ingredients at night, and by sunrise, a creamy, flavorful oatmeal awaits — perfectly chilled and naturally sweetened.
As a WW Pumpkin Overnight Oats recipe, it’s wonderfully portion-controlled and designed to support your health goals. Each serving is rich in fiber, brimming with protein from Greek yogurt, and filled with complex carbs from oats — a combination that keeps you full for hours. The yogurt adds creaminess, the pumpkin lends depth and vitamins, and the spices create that unmistakable fall warmth.
It’s easy to see why this recipe has earned its place among Easy Oatmeal Recipes: minimal prep, maximum flavor, and no morning mess. Whether you enjoy it straight from the fridge or topped with a sprinkle of cinnamon and crunchy pecans, Overnight Pumpkin Oats In A Jar deliver everything you want in a breakfast — nutrition, comfort, and that unmistakable taste of fall. It’s proof that healthy mornings can still feel indulgent, one pumpkin-spiced spoonful at a time.
Ingredients and Tools You’ll Need
Making Overnight Pumpkin Oats In A Jar is all about simplicity and balance. Every ingredient contributes to that comforting pumpkin pie flavor while keeping the oats low calorie and WW friendly. Below is everything you’ll need to prepare this nourishing fall breakfast.
- ½ cup old-fashioned rolled oats – for that creamy yet textured base
- ½ cup unsweetened almond milk (or milk of choice) – keeps it light and dairy-flexible
- ⅓ cup pure pumpkin puree – adds seasonal flavor and nutrients
- ¼ cup nonfat Greek yogurt – a protein boost that makes the oats extra creamy
- 1 tablespoon chia seeds – thickens the mixture and adds omega-3s
- 1 tablespoon pure maple syrup – a touch of natural sweetness
- ½ teaspoon pure vanilla extract – enhances the dessert-like flavor
- ¾ teaspoon pumpkin pie spice (or blend of cinnamon, nutmeg, and cloves) – the cozy heart of this recipe
- Pinch of salt – to balance sweetness and spice
Optional Add-Ins: Chopped nuts, low-fat whipped topping, sugar-free chocolate chips, or extra cinnamon dusting.
Tools You’ll Need: Mason jar (8–12 oz), mixing bowl, measuring cups/spoons, and a spoon or spatula.
| Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|
| 270–300 | 16 | 38 | 6 |
These ingredients come together in minutes and create a breakfast that feels indulgent yet nourishing. With whole grains, fiber, and satisfying protein, Overnight Oats Pumpkin Healthy recipes like this one set you up for balanced energy all morning long.
Step-by-Step Preparation Method
- Mix the Wet Ingredients: Combine pumpkin puree, Greek yogurt, milk, maple syrup, vanilla, spice, and salt. Stir until smooth and aromatic.
- Add the Dry Ingredients: Stir in rolled oats and chia seeds. Mix thoroughly so everything is coated.
- Layer in the Jar: Spoon yogurt at the bottom, oats in the middle, and pumpkin mixture on top for a layered effect.
- Seal and Chill: Refrigerate 6 hours or overnight. The oats soften and absorb all the flavor.
- Serve and Top: Stir and top with pecans, cinnamon, or a drizzle of maple syrup. To enjoy warm, microwave for 45 seconds.
With these easy steps, your wholesome breakfast is ready before the day begins. Overnight Pumpkin Oats In A Jar make Easy Oatmeal Recipes feel festive, nourishing, and delicious.
WW Pumpkin Overnight Oats Points and Health Benefits
WW Pumpkin Overnight Oats are a smart choice for anyone seeking a filling yet low-point meal. Each jar averages 4–5 WW points and balances fiber, protein, and wholesome carbohydrates for lasting satisfaction. These oats offer a nutrient-packed comfort meal without derailing your plan.
Rolled oats deliver slow-digesting carbs and soluble fiber; Greek yogurt adds rich creaminess and protein. Pumpkin puree is low-calorie and vitamin-packed, while maple syrup and spices add sweetness and warmth. Chia seeds boost omega-3s and ensure lasting fullness.
Low Calorie Pumpkin Overnight Oats are flexible and customizable for your needs—swap milk types, add protein powder, or adjust sweetness. Their nutrient density and convenience make them perfect for balanced mornings that feel indulgent yet mindful.
Comparing to Starbucks Pumpkin Spice Latte – Healthier and Cheaper
A Starbucks Pumpkin Spice Latte (grande, 2% milk) has about 380 calories and 50 grams of sugar — delicious but indulgent. By contrast, these homemade oats provide the same cozy flavors at just 270–300 calories and about 12 grams of natural sugar. The oats also include 16 grams of protein and plenty of fiber.
| Feature | Starbucks Latte | Overnight Pumpkin Oats |
|---|---|---|
| Calories | ~380 | ~280 |
| Sugar (g) | ~50 | ~12 |
| Protein (g) | ~14 | ~16 |
| Fiber (g) | 0 | 7 |
| Cost per Serving | $5.45 | $1.10 |
This comparison shows why these Oat Recipes Healthy are a smart replacement for high-sugar café drinks. You get the same cozy flavor, plus real nourishment and cost savings. It’s a comfort breakfast made for mindful living.
Frequently Asked Questions
Can I make these Pumpkin Overnight Oats dairy-free or vegan?
Yes! Replace Greek yogurt with coconut, almond, or soy yogurt and choose a plant-based milk like almond or oat. The texture stays creamy, and the result is a fully vegan, delicious Pumpkin Spice Overnight Oats Healthy version.
How long do Overnight Pumpkin Oats last in the fridge?
Stored in sealed jars, they stay fresh for 4–5 days. The oats thicken as they sit, so add a splash of milk to loosen before eating if needed.
Can I use steel-cut oats instead of rolled oats?
Yes, but they require more soaking and liquid. Let them sit at least 24 hours or partially cook them before mixing. Rolled oats remain best for soft, creamy Low Calorie Pumpkin Overnight Oats.
What’s the best way to store Overnight Oats for meal prep?
Prepare multiple jars and keep them covered in the fridge. Label or date each one for freshness. Vary toppings like nuts, seeds, or extra pumpkin for a fun twist each morning.
Can I warm them up in the morning?
Definitely. Microwave uncovered for 30–45 seconds, stir, and then add toppings such as pecans or cinnamon for that cozy, warm breakfast feel.
Final Thoughts and Encouragement
Wholesome, flavorful, and easy to customize, Overnight Pumpkin Oats In A Jar define the perfect fall breakfast. They blend indulgent pumpkin spice comfort with the balance of fiber, protein, and real ingredients.
These Low Calorie Pumpkin Overnight Oats prove healthy food can still taste indulgent. A few minutes of prep at night yields a cozy, grab-and-go morning meal that feels like self-care in a jar.
Whether you follow WW or simply strive for balanced eating, this recipe transforms your seasonal cravings into Easy Oatmeal Recipes that nourish and delight. Start your morning with pumpkin spice bliss and enjoy the warmth of autumn in every bite. 🍂
