Pumpkin Pie Overnight Oats

I am filling in for a fellow dietitian while she’s on maternity leave on Tuesday’s at one of Boston’s teaching hospitals.  I love being back in the hospital setting BUT it has required that I set my alarm for a 4:30 wake up call, thankfully just one day a week!  Seriously, yikes! Guess what makes getting up at this ridiculously early time a little easier? Waking up to overnight oats.

I thought of making a gingerbread infused oats…Hmmmm….sounded pretty good and then decided Pumpkin Pie Oats sounded even better.

This is what I came up with:

I  made a mixture of steel cut oats, oatmeal and oat bran to make a nice hearty hot breakfast cereal blend.

I usually use organic oats and McCann’s steel cut oats…but Bob’s Red Mill products are equally great!

Adding oat bran adds a fiber boost to your breakfast cereal, so I always add a little to my hot cereal too!

Throw the mixture into your slow cooker prior to going to bed–I use a 1-1 [1/4] cup oat mixture to a 5 cup water ratio.

To jazz up my overnight oats, I added a mixture of spices and pumpkin.  Pumpkin is rich in fiber, potassium, vitamin A and even a little calcium too.

I kinda went a bit crazy with the spices, but, hey, that makes it more interesting!

A little of this and a little of that…top with cinnamon stick….

Add some water and cook overnight.

Wake up and you are ready to EAT!

Pumpkin Pie Overnight Oats

Makes 4-6 servings

½ cup steel cut oats

½ cup old fashioned oats

¼ cup oat bran

1 cup canned pumpkin

1/2 tsp ground ginger

½ tsp cinnamon

¼ tsp ground cloves

¼ tsp allspice

dash of nutmeg

cinnamon stick, if you have it

1 TB maple syrup or 1 TB maple sugar

5 cups water

Stir and cover.  Cook on low heat overnight.  Enjoy with a spoonful of Greek style vanilla yogurt and a few pecans or pumpkin seeds…or just as is. I like it with a dusting of brown sugar or maple sugar too, just a little  over the top for a hint of sweetness in every bite.

For those on the low FODMAP diet this recipe should be tried with caution as US pumpkin has not officially been tested yet.  “Pumpkin” can translate to many  different types of squash varieties) and US data varies so try this recipe with caution..It has  less than a 1/2 cup pumpkin per serving.  Perhaps try as a challenge.  Top with lactose free yogurt if desired although just a spoonful of Greek yogurt is low in lactose too.

9 replies on “Pumpkin Pie Overnight Oats

  • Kristen Chang

    I’ve been enjoying some steel cut oats with pumpkin and cranberries. This is a great variation on that— thanks!

  • Ashley

    This sounds great! I have been on a very limited diet for about a year with gi issues, and believe my answer lies in Fodmaps. Cant decide if I should just add more low fodmap foods into my diet at once, and see how it goes, or if I should just do challenges. I just want to eat already! Whats the deal with brown rice and brown rice flour? Ive read conflicting statements as to whether its ok…

    • katescarlata

      You should definitely do challenges so that you can determine which fodmaps bother YOU. Try to connect with a registered dietitian knowledgeable in the approach to help you re-challenge your diet properly. Brown rice and brown rice flour are low FODMAP but some of my clients are bothered by it.


  • Ashley

    Thanks Kate! I actually have my BS in dietetics but never went on to get my RD, could kick myself now! So, needless to say, I’m being stubborn trying to “figure it all out myself”. 😉 I did locate an RD in my area through Patsy Catsos’ website, but she told me all she does is follow Patsy’s book. I was hoping someone would offer more, since I can follow a book on my own. I love your website! And have your checklist posted on my fridge. 🙂

  • Amber F.

    I just have to say, your pumpkin pie oats put mine to shame (at least in the looks department!) I want to grab onto that spoon through my computer screen!

  • Kirsten

    Hi! New to this fodmap business but so far have had excellent results after 15 years of suffering horrendous bloating and constipation! Can you tell me if the oats I use should be gluten free or can I use regular oats? Thanks!!!

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