These Creamy Pumpkin Overnight Oats are packed with fiber, healthy fats, and plant-based protein. A nourishing, feel-good start to your day and perfect for fall! They’re naturally gluten-free, and dairy-free as well.
Although my apple coffee cake recipe is still one of my favorite fall breakfasts, I’m all in for Team Pumpkin when the mornings turn crisp. Our bodies naturally crave something more comforting than salads or smoothies this time of year, and these oats hit the spot: pumpkin, chia, and oats layered with a little cinnamon cashew cream. It’s like pumpkin pie met meal prep—nourishing, gluten-free, and ready when you wake up.
Helpful Tips
- Overnight method works best: For best results, let oats and chia soak in milk and pumpkin for at least 2 hours (or overnight). This softens the oats, thickens the chia, supports digestion, and gives you that creamy, pudding-like texture.
- Stir before serving: Chia and oats thicken as they sit, so give it a quick mix to loosen things up.
- Add toppings last: Fresh fruit, nuts, or dried cranberries taste way better when added right before you dig in—keeps the crunch!
- Hot or cold, your call: Eat them chilled straight from the fridge, or warm them up with a splash of milk for cozy vibes.
- Meal prep friendly: Double the recipe for a family-style batch, or portion into jars for grab-and-go breakfasts all week.
Ingredients & Health Perks
These simple, nourishing ingredients not only make breakfast delicious, but also give your body a little seasonal reset.
- Gluten-Free Rolled Oats – A slow-digesting carbohydrate that helps keep you full. Also, soaking oats overnight reduces phytic acid, making minerals like zinc, iron, and calcium easier to absorb. (source).
Tip: Add a splash of lemon juice or apple cider vinegar to help break it down even more.
- Pumpkin Puree – A fall favorite loaded with fiber, vitamin A, and antioxidants. Bonus: pumpkin is soothing for digestion.
- Chia Seeds – They thicken the oats while adding plant-based omega-3s, fiber, and a little protein.
- Dairy-Free Milk – Almond or coconut milk keeps this recipe creamy without the dairy.
- Maple Syrup – Just a touch balances the pumpkin spice and gives natural sweetness.
- Cinnamon Cream (with cashew cream)- Rich, nutty, and spiced—plus cashews provide zinc and magnesium, two important minerals for the body.
Quick Swap: If you’re nut-free, use non-dairy yogurt or my vegan vegan condensed milk. Both add the same creamy texture with their own tasty twist
- Optional Toppings: Fresh or dried cranberries, banana slices, and/or chopped nuts
How to Make Pumpkin Overnight Oats
Making theses overnight oats couldn’t be more simple. Be sure to check the recipe card for a more detailed step by step process if needed.
Mix it up: In a large bowl, stir together the oats, pumpkin, chia, spices, maple syrup, and milk. Make sure everything is well coated.
Let them soak: Cover and refrigerate overnight (or at least 2 hours). The oats and chia will expand and thicken as they sit.
Serve: Divide into jars or bowls, swirl on cashew cream (or a swap), and add toppings right before eating.
Storage: These Pumpkin overnight oats will keep in the fridge for 3–4 days, so they’re perfect for meal prep. Just give them a stir before serving since the chia can make them extra thick. The cinnamon cashew cream will stay fresh up to 5 days in a sealed container.
More of Our Favorite
Overnight Oat Recipes
Pumpkin Overnight Oats Recipe
- Total Time: 2 hours 10 minutes
- Yield: 2 1x
- Diet: Vegan
Description
Pumpkin Overnight Oats with Cinnamon Cream and cranberry! This vegan overnight oats recipe is perfect for a fall breakfast. Gluten-free, healthy, easy, and oh so nourishing!
Ingredients
For the Overnight Oats:
- ¾ cup gluten-free rolled oats
- ⅓ cup pumpkin puree
- 1 teaspoon vanilla extract
- 2 Tablespoons chia seed
- 1–2 Tablespoons maple syrup (or to taste)
- 1 cup non-dairy milk (coconut or almond milk)
- dash of pumpkin spice (or to taste)
- pinch of sea salt
For the Cinnamon Cream:
*see notes for quick cinnamon cream version + substitutes
- ½ cup raw cashews (soaked 2 hrs to 24 hrs)
- ¼ cup coconut cream or milk
- 1 teaspoon cinnamon
- 1 Tablespoon sugar (raw sugar or coconut sugar taste best)
Optional Toppings:
- Fresh or dried cranberries
- Banana slices
- Chopped nuts
Instructions
- In a jar or bowl, stir together oats, pumpkin, vanilla, chia, maple syrup, milk, and pumpkin spice. Cover and refrigerate 2–24 hours.
- For cashew cream (if making): Drain soaked cashews. Blend with coconut cream, cinnamon, and sugar until smooth and creamy. Store extras covered in fridge up to 5 days.
- Divide oats into 2 jars or bowls. Swirl 2–3 tablespoons cinnamon cream or substitute top.
- Add cranberries, banana, and/or nuts before serving, if desired.
Notes
Quick Cinnamon Cream Substitutes: Swap with a swirl of almond butter, peanut butter, or mix ½ cup full fat yogurt or dairy free yogurt with cinnamon and sugar to top the oats.
Protein Boost: Add a scoop of plant-based protein powder to the oats before refrigerating.
Meal Prep Tip: Make a double batch. Oats keep 3–4 days in the fridge; cashew cream keeps up to 5.
- Prep Time: 5 minutes
- chill time: 2 hours
- Cook Time: n/a
- Category: Breakfast
- Method: mix
- Cuisine: American
Nutrition
- Serving Size: ⅔ cup without cream topping
- Calories: 266
- Sugar: 7.7 g
- Sodium: 98.5 mg
- Fat: 5.6 g
- Saturated Fat: 0.9 g
- Carbohydrates: 40.3 g
- Fiber: 9.3 g
- Protein: 7.7 g
- Cholesterol: 0 mg
These oats looks amazing! And I love the photos too. <3
thanks friend!
know what ya mean Lindsay… fall is a great season for change, setting goal, renewals and have fun! Thanks for the beautiful post and hope you enjoy the cool weather 🙂
thank you friend! we are definitely enjoying
These look awesome! I am always looking for make ahead breakfast ideas! I’ll try this in my breakfast thanks
awesome! let me know whatcha think!
Nothing but goodness here. What is your best tip for making smooth cashew cream? I’d love to know!
i soak them overnight and add in extra coconut milk. Is yours grainy? are you using blender or processor?
That cashew cream sounds freaking incredible.
And I always need the reminder to slow down and chill out a little bit, so thanks for that. I never need the reminder to eat more carbs 😉
yes! go for it! <3 I welcome slow downs.
I think we love Fall for the same reason. It’s a time to slow down, retract a bit inwards, cuddle up with ourselves and recharge. It’s the self love season.
Ok, so this is really funny, and neat, but reading your post reminded me to slow down again. I just wrote a post about ‘being still in a fast moving world’ and you seriously inspired me to actually practice that again while enjoying all the flavors of fall and embracing the gentle change that comes in every season. I LOVE how you wrote this Lindsay. Thank you for putting so much ‘corny Cotterness’ and love into each word.
thank you friend! so glad that we can be there to remind each other of those slow down times. xxoo
Ooooh! I can’t get enough of cashew cream at the moment so this looks amazing!
isn’t it the best?!
These overnight oats look amazing. Love adding the pumpkin.
and it’s cold which means not hot! haha still so hot hear
HOLY YUMMINESS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Granola type stuff is like crack to me! 🙂
Where are you headed. For you or both of you?
I’m heading to MN. COME!!!
These sound amazing! I’m so happy for you, your husband, your cooler weather adventure, and your CHANGE. It’s an exciting time…especially with a bowl of oats in hand! 🙂
Thank you friend! I am sure you are ready for those cozy meals too, right?
Is it creepy to say that I kind of want to roll around naked in that cashew cream? Funny timing, as I just came home to two bags of cashews. Watch out, Vegas… 😉
I so ready for fall… even if that just mens highs of 69 rather than 73 here. HA!
nope. why i love you bro. Roll away. But then that batch is yours. Cool?
Cinnamon cashew cream sounds like it could be my new best friend, lol! As usual this recipe looks out of this world!
OMG you must try it. Maybe on your paleo waffles or bread pudding?
OMGeee Agreed. All of it. Bring on the pumpkin and carbs! I need more of them, yes! And thank you! That cashew cream though.. Lindsay!! Wishing you two a fabulous time away together. We all need more of it. Really. If you can try to find a Float place and spend some time immersed.. really. You wouldn’t happen to be going to Chopped this week? xo
Oh i so wish! I’m actually going to a PoY style workshop! My husband got it as a gift for me. <3
I love fall and pumpkin and big bowls of oaty goodness. I cannot wait to make this!
oh you would loooooove!
This looks amazing!!! I love it and it’s perfect for this nursing mama!!
yea!! momma needs her energy! <3 it and love you!
What a heart warming and positive post. Beautiful and lucious food to match such a deeply motivating and uplifting fall attitude. Great read for a rainy Monday morning in NYC. People always tell me that I am always positive, happy, enthusiastic and upbeat. I spread happiness wherever I go. You are on that path girl and glad to see u so positive you deserve only good?
Oh thank you! And keep being positive and upbeat. We need it in our world! <3 it!
OMG. Overnight oats with pumpkin and cashew cream.
It’s like you MADE this recipe just FOR me. Can I eat it for all the 5 times a day I eat oatmeal???
Well I think these are the most glamed-out overnight oats I’ve ever seen :O Marvelous!
haha perfect for a Monday then, right?
I love cashew cream- so yummy! Pinned this for later 🙂
it’s to die for!
I can never get bored of overnight oats! Looks so delicious and I love the sound of the cinnamon cashew cream 😀
It’s so good! i agree. Oats for the win!
Just when I thought pumpkin oatmeal couldn’t get any better, you added cashew cream <3
the “topping” on the cake…err oats?!
What a lovely post! That coconut cashew cream though. That I could drink!
i kinda did. Whoops!
I am looking forward to seeing all your fall inspired recipes this week, I am sure you are chock-full of delicious ideas.
thank you friend! <3
#died. I don’t even like overnight oats and I want this in and around my mouth.
Fall this year feels different. I don’t know how or why, but it does.
Also–you sound much better, that makes me happy!
Cinnamon cashew cream?! You’re killing me! Also, I love that bowl.
i got the bowl from good will! Love it!