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Quick High-Protein Pumpkin Spice Overnight Oats: Easy 5-Minute Recipe

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These creamy, protein-packed overnight oats come together in just 5 minutes and taste like a cozy fall treat. Perfect for busy mornings or meal prep, this recipe is a lifesaver when you need a quick, nutritious breakfast.

Ingredients

Scale
  • 1/2 cup (40g) rolled oats
  • 1/2 cup (120ml) milk of choice (e.g., unsweetened almond milk)
  • 1/4 cup (60g) plain Greek yogurt (non-fat or 2%)
  • 1/4 cup (60g) pumpkin puree (100% pure pumpkin)
  • 1 tablespoon (12g) chia seeds (optional but recommended)
  • 1 teaspoon pumpkin pie spice
  • 1/2 teaspoon vanilla extract
  • 1–2 tablespoons (15-30ml) maple syrup or honey
  • A tiny pinch of salt
  • 1 scoop (25-30g) vanilla or unflavored protein powder (optional; or 1/4 cup/60g blended cottage cheese, or increase Greek yogurt to 1/3 cup/80g)
  • Optional toppings: chopped pecans or walnuts, pumpkin seeds, dried cranberries, extra maple syrup

Instructions

  1. Grab a 16-ounce wide-mouth mason jar or airtight container.
  2. Add dry ingredients first: 1/2 cup rolled oats, 1 tablespoon chia seeds, and 1 scoop protein powder (if using). If using cottage cheese instead of protein powder, skip this step for now.
  3. Add 1/4 cup pumpkin puree.
  4. Add wet ingredients: 1/4 cup Greek yogurt, 1/2 cup milk, 1/2 teaspoon vanilla extract, and 1-2 tablespoons maple syrup or honey. If using blended cottage cheese, add it here.
  5. Add seasoning: 1 teaspoon pumpkin pie spice and a tiny pinch of salt.
  6. Put the lid on and shake vigorously for at least 30 seconds, or whisk in a bowl until well combined. Ensure no dry pockets remain.
  7. Check consistency: it should be slightly thinner than desired; the oats and chia seeds will thicken overnight. If too thick, add a splash of milk; if too thin, add another tablespoon of oats.
  8. Seal and refrigerate for at least 6 hours, ideally 8-12 hours (overnight).
  9. Before serving, stir well. If too thick, add a splash of milk. Add desired toppings (e.g., chopped pecans, pumpkin seeds, maple syrup) and enjoy cold or microwave for 30-60 seconds for warm oats.

Notes

For extra creamy oats, let the jar sit on the counter for 5 minutes before refrigerating. If using plant-based protein powder, mix it with milk first to avoid clumps. The pumpkin spice flavor intensifies over days 2-3. Store in the fridge for up to 5 days; do not freeze.

Nutrition

Keywords: overnight oats, pumpkin spice, high protein, quick breakfast, meal prep, fall recipe, healthy breakfast

Find it online: https://cooksyla.com/quick-high-protein-pumpkin-spice-overnight-oats-easy-5-minute-recipe/