Grab my FREE Neurodivergent Friendly Meals!

Neurodivergent-Friendly 30 Minute Meals

High Protein Pumpkin Overnight Oats

A hand holding up pumpkin overnight oats with text that says "High Protein Pumpkin Overnight Oats"
High Protein Pumpkin Overnight Oats” recipe was developed by Fiona Mainolfi and reviewed/edited by Rivah Goldstein, MScFN, RD and Jackie Silver MHSc, RD
Disclosure: This post may contain affiliate links with which I may earn a small commission but at no additional cost to you. Affiliate links help bloggers like me to provide you with free content. All opinions expressed here are genuine. 
Last updated: September 28, 2023

High Protein Pumpkin Overnight Oats

If you struggle with making breakfast on busy school or work mornings, this recipe is perfect for you! These high protein pumpkin overnight oats are perfect for meal prep and a delish way to fuel your fall mornings. 

Pumpkin is rich in a variety of vitamins and minerals, such as vitamin A, vitamin C, potassium, vitamin B12 and iron. Pumpkin is also high in antioxidants which can reduce your risk of chronic diseases and boost your immunity. 

High protein pumpkin overnight oats taste like a pumpkin spice latte and are packed full of nutrients – you have to try this recipe!

These High Protein Pumpkin Overnight Oats are:

  • Quick and simple to make
  • A good source of protein 
  • A source of antioxidants 
  • Contains a variety of vitamins and minerals 
  • High source of fibre 
  • The perfect on-the-go breakfast
  • A great nutrient dense snack 
  • A good source of vitamin A 
  • A good source of vitamin C
A hand holding up a glass of high protein pumpkin overnight oats

Why this High Protein Pumpkin Overnight Oats recipe is great for neurodivergent folks:

  • Sensory sensitivities: Some neurodivergent individuals have sensory sensitivities or food aversions, and this recipe can be easily adapted to meet sensory needs. This recipe also doesn’t involve exposure to potentially overwhelming cooking smells or noises.
  • Convenience: These high protein pumpkin overnight oats are quick to prep and can be prepped ahead of time, which reduces executive dysfunction challenges associated with making complicated meals or with organization in the morning.
  • Reduced decision fatigue: Having a consistent breakfast that you can prep in advance and grab and go in the morning means you don’t need to spend time and energy deciding what to make or eat for breakfast! It also gives you the opportunity to build a consistent mealtime routine.
  • Balanced blood sugars: The high protein content of this recipe keeps blood sugars balanced which is important for focus and energy. Check out our blog post on protein for ADHD for more info on this!

Storage Tips:

These high protein pumpkin overnight oats store best in air tight containers in the refrigerator, separated into individual portions. I personally love using mason jars such as these or these. The oats should be consumed within 3-5 days.

High Protein Pumpkin Overnight Oats Recipe Variations and Substitutes:


  • Instead of maple syrup you may use honey. 
  • If you do not like chia seeds you can omit them and add 1 cup of milk instead of 1 ¼ cup of milk. 
  • If you prefer having oats with a more liquid texture you can omit the chia seeds or add more milk.
  • To make it vegan, sub coconut yogurt for regular yogurt. To increase the protein content of your vegan yogurt, feel free to add protein powder!


  • To increase protein you can add in your favouite vanilla protein powder. Please note that this will give your high protein pumpkin overnight oats a thicker texture, so you may want to adjust the milk content.
  • You can also add fruit to the oats. Sliced apple or pear would pair nicely with the pumpkin. I also added strawberries and they tasted delicious. 
A close up of someone holding up a glass of high protein pumpkin overnight oats

Equipment and Ingredient Suggestions:

KAMOTA Wide Mouth Mason Jars 

These 16 oz wide mouth mason jars are perfect for your high protein pumpkin overnight oats meal prep. They are the perfect size for a serving of oats and they will store well in your backpack or purse. 

EthCat 4 Pack Overnight Oats Containers 

These overnight oat containers are perfect for meal prep. They have an airtight seal which ensures your oats stay fresh. These containers are also leakproof which makes them perfect to throw in your bag for an on the go breakfast or snack. 

Club House Pumpkin Pie Spice

This club house pumpkin pie spice is inexpensive and the perfect addition to your high protein pumpkin overnight oats. Pumpkin pie spice can also be used for gingerbread cookies, apple desserts, sweet potato dishes and more.

Set of 8 Measuring Cups and Spoons

This set of measuring cups and spoons is perfect for accurately measuring the ingredients in your high protein pumpkin overnight oats recipe as well as any future recipes you choose to make. My personal favourite aspect of these measuring cups is that they come in a beautiful teal color! 

Bob’s Red Mill Rolled Oats 

Bob’s Red Mill rolled oats are the perfect oats to use for this overnight oats recipe. Rolled oats are typically recommended over steel cut oats for overnight oats recipes as they have a softer texture and will therefore absorb the liquid quickly overnight. 

Prana Chia Seeds 

Prana chia seeds are perfect for this high protein pumpkin overnight oats recipe. These chia seeds are non-GMO and gluten free. Chia seeds are also a great source of omega-3s, calcium, and fiber.

Try out this High Protein Pumpkin Overnight Oats Recipe!

Overnight oats are the perfect meal prep breakfast. The flavor combinations are endless and they are a great way to consume more fiber, protein and nutrients throughout the day. This high protein pumpkin overnight oats recipe is versatile and nutrient rich – you need to try it! If you make this recipe tag @accessiblewellness on Instagram or comment below; we would love to see what you have created!

If you like this recipe try out some of our similar recipes by clicking the links below!

An aerial shot of someone holding up a glass of high protein pumpkin overnight oats

High Protein Pumpkin Overnight Oats

Jackie Silver MHSc, RDJackie Silver MHSc, RD
Prep Time 15 minutes
Refrigeration time 1 hour
Total Time 1 hour 15 minutes
Course Breakfast, Snack
Servings 2


  • ½ cup greek yogurt
  • 1 ¼ cup milk of choice
  • 2 tbsp maple syrup
  • 2 tbsp pumpkin puree
  • 2 tsp pumpkin spice
  • 1 pinch of salt
  • 2 tbsp chia seeds
  • 1 cup oats
  • 2 tbsp roasted pumpkin seeds (optional)


  • In a mason jar or container of choice, stir together greek yogurt, milk, maple syrup and pumpkin puree until fully combined to form a light orange liquid.
  • To the liquid mixture add in pumpkin spice, salt and chia seeds. Stir ingredients together until chia seeds are equally distributed throughout the liquid.
  • Finally mix in oats until fully submerged in the mixture. Place the high protein pumpkin overnight oats in the fridge for at least 1 hour or overnight for best results. (Note: if you are making these notes for meal prep you can divide the mixture into smaller containers before allowing the oats to set).
  • Once the overnight oats have set you may top them with roasted pumpkin seeds, cinnamon, or extra fruit if you desire.


  • If you do not have pumpkin spice on hand you can make your own. I used this Homemade Pumpkin Spice recipe. 
  • You may also add more or less maple syrup to adjust the sweetness of your oats. 
  • For meal prep I would recommend making the oat mixture in a large container and then dividing the mixture between smaller jars and containers. 
Keyword breakfast, easy recipe, fiber, overnight oats
A hand holding up high protein pumpkin overnight oats
An aerial shot of a hand holding up high protein pumpkin overnight oats
High protein pumpkin overnight oats nutrition facts

Please note: Nutrition facts are provided for Google and SEO purposes only. There is no right or wrong serving size and I do not preach counting calories. You get to decide how much you want to eat.

Fiona Manolfi

About Fiona

Hi! My name is Fiona and I am studying nutrition and dietetics at Western University. I love cooking, creating new recipes and learning about the way food can impact our mental and physical health. I am going into my final year of undergrad this fall and I can’t wait to see what opportunities await after I graduate. I’m looking forward to sharing new recipes and providing some education about how to fuel your body effectively!

About Jackie

Jackie is a Registered Dietitian whose mission is to empower and support the neurodivergent and physically disabled communities through nutrition. Jackie runs a virtual private practice and blog which has simple recipes and health information tailored to these communities. She loves cooking, exercising, traveling, journaling, and spending time with family and friends.

Check out her full bio here →

Rivah is wearing a striped shirt and a blazer, smiling

About Rivah

Hello! I’m Rivah, a registered dietitian passionate about helping teens and adults with neurodivergence and mental health conditions. Additionally, I support individuals with chronic disease management, plant-based diets, and mindful eating. My counseling approach is weight inclusive, client-centered, and evidence-based where we create realistic nutrition goals, prioritizing physical, mental, and emotional health.  In my free time, I enjoy reading, cooking, and outdoor activities.

Check out her full bio here →

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating