230 Calorie Pumpkin Pie Overnight Oats
Pumpkin pie overnight oats turn half a cup of pumpkin puree and a spoonful of pie spice into a cold jar of about 230 calories, which fits easily into a calorie deficit when you are losing weight. The pumpkin makes the oats thick and creamy without any cream.
Nutrition values are estimates and may vary depending on ingredients and brands.
Why You’ll Love This Recipe
- Pie taste for about 230 calories
- Pumpkin puree adds about 8 grams of fiber and keeps the jar thick
- Pumpkin pie spice handles all the seasoning in one spoon
- Five minutes at night and breakfast is ready for days
Ingredients
- ½ cup (40 g) old-fashioned rolled oats
- ½ cup (120 ml) unsweetened almond milk
- ½ cup (120 g) pure pumpkin puree
- 2 tablespoons (30 g) nonfat plain Greek yogurt
- 1 teaspoon pumpkin pie spice
- 1 teaspoon granulated stevia or other zero-calorie sweetener
- ¼ teaspoon vanilla extract
- Pinch of salt
How to Make It
- Add the rolled oats to a jar with a lid.
- Pour in the almond milk, pumpkin puree, and Greek yogurt.
- Add the pumpkin pie spice, sweetener, vanilla extract, and salt.
- Stir until well combined and no dry oats remain.
- Cover tightly and refrigerate for at least 4 hours or overnight.
- Stir before eating. Enjoy cold, or microwave for 30 to 45 seconds if you want it warm.
Lose weight. Keep the pizza.
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See What’s Inside →Illustrative image. Individual results may vary.
Tips & Substitutions
Buy pure pumpkin. Check that the can says pumpkin puree, not pumpkin pie filling, which has added sugar.
Whipped topping. A tablespoon of light whipped topping adds about 10 calories and the pie look.
Pecan crunch. 1 tablespoon of chopped pecans adds about 50 calories and a pie crust bite.
No pie spice? Mix ½ teaspoon of cinnamon, ¼ teaspoon of ginger, and a pinch each of nutmeg and cloves.
How to Make It More Filling
Add 1 more tablespoon of Greek yogurt (about 10 calories) for a little more protein, or stir in half a scoop of vanilla protein powder (about 60 calories) to push the jar past 20 grams of protein.
Storage
Keeps in the fridge for up to 4 days. Pumpkin makes the oats thicken more than in other jars, so add a splash of almond milk before eating. Do not freeze.
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Frequently Asked Questions
Can I use fresh pumpkin?
Yes, if it is cooked and mashed smooth. Canned puree is simpler and more consistent.
Can I use butternut squash?
Yes, puree it the same way. The taste is a little sweeter.
Can I use pumpkin pie filling?
No. It already has sugar and spices, and it raises the calories.
Can I eat it warm?
Yes. Microwave for 30 to 45 seconds and stir for a bowl of pumpkin pie oatmeal.
Tight jeans? Let’s fix that.
Bye Weight is a weight loss community. No gym, no strict diet, no guilt. Just short lessons and simple walks.
See What’s Inside →Illustrative image. Individual results may vary.
