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High-Protein Pumpkin Overnight Oats Without Protein Powder

Print Recipe
Prep Time 10 minutes
Refrigerated soaking 8 hours
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 cups old-fashioned rolled oats about 160 grams; choose oats suitable for overnight preparation
  • 3 cups plain Greek yogurt about 680 grams
  • 1 cup canned 100% pumpkin puree not pumpkin pie filling
  • 1½ cups milk plus a little extra to adjust the texture
  • 4 teaspoons chia seeds
  • 2 –4 tablespoons maple syrup according to taste
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon vanilla extract
  • A small pinch of salt optional

Method
 

  1. Mix the smooth ingredients. Whisk the yogurt, pumpkin, milk, maple syrup, spice and vanilla in a large bowl. Break up any pockets of pumpkin so the flavor is evenly distributed.
  2. Add the oats and chia. Stir thoroughly, scraping the bottom of the bowl. Let stand for five minutes, then stir again to separate any clumps of chia seeds.
  3. Divide into four portions. Use covered food containers or wide-mouth jars. Leave some headroom so you can stir the oats and add toppings.
  4. Refrigerate immediately. Chill at 40°F or below for at least eight hours. Overnight soaking happens in the refrigerator, not on the countertop.
  5. Adjust before eating. Stir each serving. Add milk a tablespoon at a time if it is too thick, then add your preferred toppings.
  6. Storage: For this recipe, plan to eat the prepared oats within 3–4 days in a refrigerator at 40°F or below, following any shorter ingredient instructions. Label the containers with the preparation date. Keep them cold during transport and refrigerate on arrival. USDA’s safe storage guidance explains prompt refrigeration and the two-hour limit for perishable food, reduced to one hour above 90°F.