Ingredients:

  • 1 cup rolled old-fashioned oats (90 g)
  • 1 cup milk of choice (240 ml) — e.g., 2% cow’s milk or almond/oat milk for dairy-free
  • 1/2 cup pumpkin puree (120 g) — plain canned or homemade (not pumpkin pie filling)
  • 1/2 cup plain Greek yogurt (120 g) — or dairy-free yogurt to keep vegan
  • 1 tbsp chia seeds (12 g)
  • 2 tbsp pure maple syrup (30 ml) — or honey/agave to taste
  • 1 tsp vanilla extract (5 ml)
  • 1 tsp ground cinnamon
  • 1/2 tsp pumpkin pie spice (or 1/4 tsp ground nutmeg + 1/4 tsp ground ginger)
  • Pinch of fine salt (1/8 tsp)
  • Toppings (optional): 2 tbsp chopped pecans or walnuts (15 g)
  • Toppings (optional): 2 tbsp raisins or dried cranberries (20 g)
  • Toppings (optional): Drizzle of extra maple syrup or a sprinkle of toasted seeds/granola

Instructions:

  1. Measure and mix the wet base: whisk together milk, pumpkin puree, Greek yogurt, maple syrup, vanilla extract, ground cinnamon, pumpkin pie spice and salt until smooth and uniform; mixture should have no large pumpkin lumps.
  2. Add dry ingredients: stir in rolled oats and chia seeds until evenly distributed. Optional: fold in protein powder now (about 1/2 scoop per serving) and increase liquid slightly if using.
  3. Portion into containers: divide the mixture evenly between two 12–16 oz jars or airtight containers and seal tightly. Leave about 1/2 inch headspace if you plan to shake the jars.
  4. Refrigerate to soak: chill for at least 6 hours, preferably 8–12 hours. Doneness cue: oats should be softened and creamy and chia seeds will have gelled the mixture.
  5. Morning finishing and serving: stir the oats and adjust texture with a splash more milk if too thick. Top with chopped nuts, dried fruit and an extra drizzle of maple syrup or a sprinkle of cinnamon. Optional: warm in the microwave for 30–60 seconds for hot oats.