Make Overnight Oats for the Fall with Pumpkin and Apple Pie Flavors

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Fall is upon us — although depending on where you live, the only indication of the changing season might be the calendar. Nonetheless, it’s time to slowly transition from filling our baskets with tomatoes and summer squash to the plethora of autumn harvest foods that are prime for cooking.

Cooler weather and darker mornings mean it might be tempting to stay cuddled up in bed instead of spending time making breakfast. But with overnight oats, you can get a later start to the day and still enjoy a hearty meal.

This step-by-step tutorial shows you how to make perfect overnight oats, which will be your breakfast foundation. Once you get the basics down, you can experiment with flavor combinations. Today I’m sharing three creamy fall-inspired creations. As pumpkin-flavored everything is everywhere, your first meal of the day might rely on a pumpkin spice latte, pumpkin bread or some other sweet treat that is sure to spike your blood sugar levels, then lead to a midmorning crash.

These delicious and healthy pumpkin-flavored overnight oats made with warm autumn spices contain a well-balanced combination of all three macronutrients — carbohydrates, protein and fat — so you can start the day right. But of course, fall isn’t just about pumpkins, so there’s also a delicious apple pie spin for those who love orchard pickings.

Pumpkin Cheesecake with Gingersnaps Overnight Oats

Ingredients:

1/3 cup old-fashioned rolled oats

1/3 cup pumpkin puree

1/3 cup almond milk

1 teaspoon chia seeds

2 teaspoon softened cream cheese

1/2 teaspoon cinnamon

1 teaspoon maple syrup

Toppings: crushed gingersnaps, orange zest, maple syrup

Per serving (without toppings): Calories 200; Fat 5 g (Saturated 1 g); Sodium 93 mg; Carbohydrate 33 g; Fiber 7 g; Sugars 8 g; Protein 6 g

Pumpkin Pie Overnight Oats

Ingredients:

1/3 cup old-fashioned rolled oats (gluten-free, if needed)

1/3 cup pumpkin puree

1/3 cup almond milk

1 teaspoon chia seeds

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

1 teaspoon maple syrup

Toppings: pecans, maple syrup

Per serving (without toppings): Calories 186; Fat 4 g (Saturated 0 g); Sodium 63 mg; Carbohydrate 33 g; Fiber g; Sugars 6 g; Protein 5 g

Apple Pie Overnight Oats

Ingredients:

1/3 cup old-fashioned rolled oats

1/3 cup plain coconut yogurt

1/3 cup almond milk

1 teaspoon chia seeds

1 teaspoon cinnamon

1/4 teaspoon vanilla extract

1 teaspoon maple syrup

Toppings: 1/2 apple, walnuts, maple syrup

Per serving (without toppings): Calories 189; Fat 6 g (Saturated 3 g); Sodium 124 mg; Carbohydrate 31 g; Fiber 9 g; Sugars 3 g; Protein 5 g

Method for All of the Recipes:

Add all of the ingredients, except toppings, to a jar or other container, then give them a good stir. Refrigerate overnight or at least 5 hours. In the morning, add additional liquid if you’d like. Once you achieve the desired consistency, add the toppings.

Get more healthy dish ideas:

Foods with 100 Calories

Healthy Weeknight Dinners

5 Healthy Breakfasts to Fit into Your Schedule

Min Kwon, MS, RD, is a registered dietitian who specializes in food sensitivities. She has a passion for translating the science of nutrition into real-life, applicable advice and tips. In her healthy food blog, The Adventures of MJ and Hungryman, she focuses on sharing simple yet healthy recipes made from wholesome, REAL foods.