Challenger School

5-Minute Pumpkin Spice Overnight Oats


Although most of us know the importance of eating a solid breakfast every morning, busy schedules can make it hard to set the time aside. Grabbing a bar or a banana can provide a quick fix, but often leave you feeling lethargic and hungry soon after.

Overnight oats are one of my weekday favorites because they are hearty and satisfying and can be grabbed while running out the door – even after hitting the snooze button a few extra times. They also only take 5 minutes of prep time the night before.

I use old-fashioned rolled oats, but you could also use instant or steel cut oats. Steel cut oats will have a slightly chewier texture, but all oats are similar in nutritional value. Oats are a good source of soluble fiber, which has been shown to lower cholesterol. When combined with the flaxseed and Greek yogurt, this breakfast also packs in 16 grams of protein to keep you satisfied all morning.

The best part about this recipe is it requires zero cooking. You simply add the remaining ingredients to the oats, stir and pop it in the fridge. The flaxseed and oats soak up the milk overnight, getting thicker and creamier. Flaxseed is one of AICR’s Foods that Fight Cancer and is an excellent source of important nutrients including magnesium, manganese, thiamin and fiber.

Although pumpkin-flavored foods crop up everywhere in fall, I love this recipe year-round. It only contains a small amount of pumpkin, adding a nice mild flavor without being overpowering. You can also make this recipe with a variety of flavors and toppings included nuts, dried or fresh fruit, coconut flakes or peanut butter in place of the pumpkin and spices

Pumpkin Spice Overnight Oats

Makes 1 serving.
Per Serving: 330 calories, 7 g fat, 50 g carbohydrate, 17 g protein,
8 g dietary fiber, 280 mg sodium.


  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk (or any type of milk)
  • 1/3 cup plain Greek yogurt
  • 1 Tbsp ground flaxseed
  • 2 Tbsp pumpkin puree
  • 1 Tbsp maple syrup
  • 1/2 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • Pinch of salt


Stir together all ingredients in a medium-sized mixing bowl. Add to a mason jar with a fitted lid. Refrigerate and store overnight.


About author

Sonja Goedkoop, MSPH, RD

Sonja Goedkoop, MSPH, RD

Sonja Goedkoop, MSPH, RD, is a registered dietitian at Zesty, Inc. She is passionate about helping others improve their health through diet and physical activity and believes eating nutritious food should be easy and taste great.

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