High-Protein Pumpkin Overnight Oats That Taste Like Pumpkin Pie
by Susan Chapman Tomlinson
The minute the weather turns, I want everything pumpkin. And for a long time, that meant a pumpkin muffin or a sweet coffee drink that left me starving an hour later.
So I made a fall breakfast that actually works for a midlife body. These pumpkin overnight oats taste like pumpkin pie, take five minutes the night before, and deliver about 27 grams of protein before you even walk out the door.
Why Most Fall Breakfasts Leave You Hungry
Pumpkin bread, pumpkin lattes, a bowl of plain oatmeal with brown sugar. They feel cozy, but they are mostly carbs and sugar with almost no protein.
For women in perimenopause and menopause, that is the recipe for a blood sugar spike, a crash and cravings by 10 a.m. As estrogen declines, we need more protein at every meal to protect our muscle and keep our energy steady, and breakfast is where most of us fall short.
The Recipe: High-Protein Pumpkin Overnight Oats
Makes 1 serving · about 27g protein · about 420 cal · no cooking · 5 min
Ingredients
1/2 cup old-fashioned rolled oats
1/2 cup plain nonfat Greek yogurt
1/2 cup ultra-filtered milk (or your favorite milk)
1/4 cup pure pumpkin puree (not pumpkin pie filling)
1 tbsp chia seeds
1 tsp pure maple syrup
1/2 tsp pumpkin pie spice
1/4 tsp vanilla extract
Pinch of sea salt
Topping: 1 tbsp chopped pecans and an extra sprinkle of cinnamon
How to Make It
Add the oats, Greek yogurt, milk, pumpkin, chia seeds, maple syrup, pumpkin pie spice, vanilla and salt to a jar.
Stir well until there are no dry pockets of oats.
Cover and refrigerate overnight, or at least 4 hours.
In the morning, give it a stir and add a splash of milk if it is too thick.
Top with chopped pecans and a sprinkle of cinnamon, and enjoy cold or warmed for 60 seconds.
Prep tip: Make three or four jars on Sunday night. They keep in the fridge for up to four days, so breakfast is done for most of the week.
Why Greek Yogurt and Chia Are the Secret
Greek yogurt: the protein base
Half a cup of plain nonfat Greek yogurt adds about 12 grams of protein, plus probiotics for your gut. It also makes the oats creamy, like a pumpkin cheesecake filling.
Chia seeds: small but mighty
One tablespoon of chia adds fiber, omega-3s and a little extra protein. The fiber slows digestion, which helps keep blood sugar steady and keeps you full for hours.
Pumpkin: more than flavor
Pumpkin brings fiber, vitamin A and potassium for very few calories. Just make sure you buy pure pumpkin puree. Pumpkin pie filling already has sugar added.
Make It Your Own
Even more protein: stir in half a scoop of vanilla protein powder and add a splash more milk.
Dairy-free: use a plant-based yogurt and milk. Protein will be lower, so add protein powder.
Lower sugar: skip the maple syrup and use a few drops of vanilla stevia.
Warm it up: microwave for 60 to 90 seconds on chilly mornings.
What I Pair This With
This is my go-to on strength training mornings. I pair it with a big glass of water and my HYDRATED, then my FIT after my workout. Protein, minerals and muscle support, all before 9 a.m.
Together Fit, Lean, Hydrated paired with High Protein Meals I was able to lose all my menopause belly fat in 5-6 months at the age of 60 and have maintained my new body composition for 2 years.
The Real Win
Fall does not have to mean giving up the flavors you love. It just means building them into meals that work for your body.
Five minutes. About 27 grams of protein. All the pumpkin spice, none of the crash.
Make a jar tonight and see how different your 10 a.m. feels.
Love this Recipe: Grab my Free 10 High Protein Snacks
For my complete wellness shop, visit makewellness.com/susantomlinson.
Find me on Instagram: @susanchapman01
New recipes, real talk, and midlife wellness every week. See you there!
Nutrition values are estimates and will vary with the brands you use.
© 2026 Susan Chapman Tomlinson. All rights reserved.
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