Vegan Pumpkin Overnight Oats with Chia: Cozy in a Jar

Skip the 6 a.m. brain fog and wake up to breakfast that basically makes itself. This jar packs pumpkin pie vibes, zero guilt, and a legit protein boost without any chalky powder.

It’s creamy, spiced, and ridiculously satisfying—like a hug for your gut with a side of fall nostalgia. If your mornings feel chaotic, this is your quiet win.

And yes, it tastes like dessert, but your nutrition app will still give you a gold star.

Why This Recipe Never Fails

This combo works because it’s simple math: oats + chia + liquid = thick, spoonable goodness. Pumpkin purée adds moisture and fiber, while chia seeds lock it all together with pudding-like texture.

Maple syrup and vanilla bring the bakery energy; pumpkin spice delivers the warm kick. You assemble it in minutes, then the fridge does the heavy lifting.

Servings, Prep Time, Cooking Time, Calories

Servings: 2
Prep Time: 8 minutes
Cook Time: 0 minutes (overnight chill: 4+ hours)
Calories: ~340 per serving (without toppings)

Key Ingredients

Old-fashioned rolled oats (1 cup) – the foundation; skip quick oats unless you like mush.
Chia seeds (2 tablespoons) – thickener, fiber hero, omega-3 boost.
Unsweetened pumpkin purée (1/2 cup) – creamy texture and subtle sweetness.
Not pie filling.
Unsweetened almond milk (1 3/4 to 2 cups) – adjust for thickness; any plant milk works.
Maple syrup (2–3 tablespoons) – natural sweetness with caramel notes.
Pumpkin pie spice (1 1/2 teaspoons) – that signature fall flavor.
Vanilla extract (1 teaspoon) – rounds out the flavor.
Pinch of fine sea salt – makes everything pop.
Optional boosters: 2 tablespoons almond butter or tahini, 2 tablespoons chopped pecans or walnuts, 2 tablespoons raisins or mini chocolate chips, 1 tablespoon ground flaxseed.
For serving: Coconut yogurt, extra cinnamon, toasted pepitas, sliced banana, or a drizzle of maple.

Final Steps to Deliciousness

Combine dry. In a medium bowl or large jar, stir together oats, chia, pumpkin pie spice, and a pinch of salt.
Add wet. Whisk in pumpkin purée, almond milk, maple syrup, and vanilla until no clumps remain. If adding nut/seed butter, whisk it in now.
Adjust thickness. Start with 1 3/4 cups milk; if it looks like concrete, add the last 1/4 cup.
It should be pourable but not watery.
Chill. Cover and refrigerate at least 4 hours, ideally overnight. Chia needs time to gel.
Taste and tweak. In the morning, stir well.
Add a splash of milk if too thick or an extra teaspoon of maple if you want sweeter.
Top like a pro. Add coconut yogurt, toasted pepitas, cinnamon, and fruit. If you’re feeling fancy, a tiny sprinkle of flaky salt is chef’s kiss.
Grab and go. Split into two jars if you haven’t already.
Lids on. Mornings saved.

Storage Made Simple

Fridge: Keeps 3–4 days in sealed jars.
Stir before eating; chia settles like that one friend on your couch.
Freezer: Technically possible for 1 month, but texture gets softer. Thaw overnight in the fridge and stir in fresh milk.
Meal prep tip: Make a double batch Sunday night; rotate toppings to avoid breakfast déjà vu.

Why This Recipe Rocks

Zero cook time: Your stove can sleep in.
So can you.
Macronutrient balanced: Complex carbs, plant protein, and healthy fats keep you full till lunch.
Budget-friendly: Pantry staples, high yield, minimal effort. CFO-approved.
Seasonal flavor: All the pumpkin spice joy without the coffee shop markup.
Customizable: Gluten-free, nut-free, or higher protein?
Easy swaps, zero drama.

Nutrition Stats

Approximate nutrition per serving (without optional toppings):

Calories: ~340
Protein: ~10–12g (oats + chia + plant milk)
Carbohydrates: ~50–55g
Fiber: ~11–13g (chia + oats + pumpkin = gut love)
Fat: ~9–11g (mostly unsaturated)
Omega-3s: ALA from chia (heart and brain win)
Micros: Vitamin A from pumpkin, manganese from oats, iron and magnesium from chia.

Want more protein? Add 2 tablespoons peanut butter (+7g) or 1/2 cup soy milk instead of almond milk (+3–4g).

FYI, toppings shift these numbers.

Recipe Mistakes to Avoid

Using pumpkin pie filling: It’s pre-sweetened and spiced; your oats will be cloying and off-balance.
Skipping the salt: A pinch amplifies sweetness and spice. Don’t fear the grain.
Too little liquid: Chia drinks like a camel.
If it’s paste-like, add more milk and stir.
Not chilling long enough: Under 4 hours = gritty oats and chia in denial. Patience pays.
Over-spicing: Pumpkin spice is potent.
Measure, don’t freestyle like a DJ at 2 a.m.
Wrong oats: Steel-cut won’t hydrate properly overnight unless pre-cooked; quick oats turn sludgy.

Variations You Can Try

Protein Boost: Stir in 1 scoop unflavored or vanilla vegan protein. Add 1/4–1/2 cup more milk to keep it creamy.
Chocolate Pumpkin: Add 1 tablespoon cocoa powder and a handful of mini chocolate chips.
Dessert-for-breakfast energy.
Apple Crisp Vibes: Fold in 1/2 cup finely diced apple and a dash of extra cinnamon.
Nut-Free Crunch: Top with toasted pepitas and sunflower seeds instead of nuts.
Espresso Kick: Replace 1/4 cup milk with cooled espresso. Pumpkin spice latte, who?
Ginger Snap: Add 1 teaspoon grated fresh ginger and a drizzle of molasses.
Cream Pie Style: Swirl in 2 tablespoons coconut yogurt before serving for ultra-creaminess.

FAQ

Can I make this without chia seeds?

Yes.

Replace chia with 2–3 tablespoons ground flaxseed. It won’t gel as firmly, so reduce milk slightly or add 1–2 tablespoons coconut yogurt for body.

Is this recipe gluten-free?

Use certified gluten-free oats and you’re good.

Everything else here is naturally gluten-free, IMO the easiest swap ever.

Can I warm the oats before eating?

Absolutely. Microwave 45–60 seconds, adding a splash of milk.

The texture stays creamy, like a lighter pudding.

How sweet is it?

Lightly sweet. For dessert-level sweetness, go up to 3 tablespoons maple syrup or add a few chopped dates.

Taste and tweak post-chill.

Which plant milk works best?

Almond milk keeps it light; soy or pea milk boosts protein; oat milk makes it extra creamy and dessert-like. Coconut milk (carton) adds richness—canned is a bit heavy unless thinned.

Can I prep single servings?

Yes.

Divide between two 12–16 oz jars. Add toppings right before eating to keep the texture on point.

What if my oats are runny in the morning?

Stir in 1 tablespoon chia and let sit 10 minutes, or add 2 tablespoons oats and rest 20 minutes.

Quick fix, zero panic.

Can I reduce the carbs?

Use half oats and add riced cauliflower (1/2 cup) or hemp hearts (2 tablespoons). It sounds wild, but it works—and still tastes like pumpkin pie.

A Few Last Words

This Vegan Pumpkin Overnight Oats with Chia recipe is your shortcut to a better morning: fast, affordable, and genuinely craveable.

Make it once, and you’ll start batch prepping like a pro. When your future self opens the fridge and sees those jars?

Instant relief. Eat well, save time, and let the spices do the heavy lifting.

Breakfast mic drop.