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Pumpkin Overnight Oats with Maple Walnut Crumble | THM E

Breakfast just got delicious with this recipe for Pumpkin Overnight Oats. The maple walnut crumble takes it to the next level!

Have you ever tried overnight oats?

I wasn’t sure I’d like them so resisted making them for a long time.

I mean, why mess with something that’s already so good?

Once the weather turns cooler, I love whipping up a big batch of my Apple Pie Oatmeal and eating it throughout the week.

But then I read about making overnight oats with nonfat Greek yogurt and I was intrigued.

I gave it a try and it almost reminded me of cheesecake!

For breakfast!

Overhead view of three Small jars filled with pumpkin cheesecake overnight oats with a maple walnut crumble on top.

So I decided to play around with flavors and this recipe for Pumpkin Overnight Oats is my favorite one so far.

The toasted oats and walnut crumble on top takes these oats to the next level.

It reminds me of one of my favorite pumpkin cheesecake recipes!

If you prefer your oatmeal warm, you can absolutely heat these pumpkin oats up.

Overnight oats are fantastic for meal prep.

Simply make a big batch and it’s ready to grab and go throughout the week.

Are Overnight Oats Healthier Than Regular Oatmeal?

Did you know that soaking oats actually makes this healthy meal even better for you?


It does!

The soaking takes the place of cooking your oats.

girl with black nail polish holding jar filled with pumpkin overnight oats and a spoon

Soaking the oats overnight breaks down the starches and reduces the natural phytic acid in the oats.

Why does this matter?

The process makes it easier for your body to digest the oats and use their nutrients more efficiently!

Who knew?!

Cold soaked oats also contain increased resistant starch, a healthy carb that has been shown to aid in weight loss and helps you feel fuller longer.

Resistant starch also helps reduce spikes in your insulin levels.

Pretty cool, right?

You’ll want the oats to soak for at least 8 hours, so whip up a batch before bed and they’ll be perfect in the morning.

What Makes Pumpkin Overnight Oats So Good for You?

If you follow the Trim Healthy Mama way of eating like AnnMarie and I do, these yummy overnight oats are an E meal.

I’ve found that I stay full longer when my E meals contain enough protein, so I like to make these soaked oats with nonfat Greek yogurt.

My favorite Greek yogurt is made by Fage.


Because Fage’s Greek yogurt is strained even more than other brands, it’s much thicker.

That thick texture helps this recipe to be similar to a soft cheesecake.

If you choose to use a different brand of Greek yogurt, you may want to reduce the amount of almond milk by a few Tablespoons to get a similar result.

Can I Add Walnuts to a THM E Meal?

If you follow the Trim Healthy Mama recommendations for E meals, the total fat in the meal shouldn’t exceed 5 grams.

The amount of walnuts used in this recipe keeps the fat content within those guidelines.

But that small amount of walnuts really make the flavor of these pumpkin overnight oats amazing!

Pumpkin is a Super Food

Superfoods are packed with nutrients and health benefits.

Take a look at some of the reasons why pumpkin is considered a superfood:

  • Rich in beta carotene, which your body turns into vitamin A
  • Includes vitamin C, vitamin E, folate, and iron which all strengthen your immune system
  • Full of potassium which can help lower your blood pressure
  • High in fiber and low in calories

Ways to Enjoy Your Pumpkin Overnight Oats

This delicious recipe can be enjoyed cold or warm.

Remember, if you warm up your overnight oats you do lose some of the benefits of the resistant starch.

But your oats will still have the starches broken down and be easier for your body to digest.

If you warm them up, wait to add the maple walnut crumble so it stays a little crunchy.

I like to pull my jar of oats out of the refrigerator as soon as I come downstairs in the morning.

Then it sits on the counter for about 30 minutes while I take care of some morning chores and make my hot tea or coffee.

jar of pumpkin overnight oats on a tray next to a small jar filled with maple walnut topping

I store the maple walnut crumble in a small jar and add it to the top of my pumpkin overnight oats just before eating it.

Be sure to leave a star rating and review after you make the recipe.

This helps other people to find and enjoy it too.

Plus it means the world to us!

Small jars filled with pumpkin cheesecake overnight oats with a maple walnut crumble on top.

Pumpkin Overnight Oats with Maple Walnut Crumble

Yield: 4
Prep Time: 10 minutes
Refrigerate at least: 8 hours
Total Time: 8 hours 10 minutes

Breakfast just got delicious with this recipe for Pumpkin Overnight Oats. The maple walnut crumble takes it to the next level!


Pumpkin Oats

  • 2 cups old-fashioned rolled oats
  • 1 1/3 cup unsweetened almond milk
  • 1 1/2 cup plain nonfat Greek yogurt, I recommend Fage
  • 15 oz canned pumpkin puree
  • 1/2 cup Swerve Brown Sugar Substitute, (or equivalent sweetener)
  • 2 tsp vanilla extract
  • 1/4 tsp mineral salt
  • 1 tsp maple extract
  • 2 tsp pumpkin pie spice

Maple Walnut Crumble

  • 1/2 cup old-fashioned rolled oats
  • 2 Tbsp walnuts, chopped, (about 8 halves)
  • 2 Tbsp Pyure maple syrup


Pumpkin Oats

  1. In a bowl, whisk together pumpkin puree, Greek yogurt, almond milk, Swerve, extracts, salt, and pumpkin pie spice. Fold in oats.
  2. Divide mixture evenly between four 12 ounce containers.
  3. Cover and refrigerate pumpkin oat mixture overnight or at least 8 hours.

Maple Walnut Topping

  1. Add oats and walnuts to a skillet and heat over medium heat until they become toasted and fragrant. Stir in Pyure maple syrup. Store in a sealed container. Refrigeration is not necessary.
  2. To serve, top each cup of the pumpkin overnight oat mixture with 1/4 of the maple walnut topping just before eating.


Please note that we are not medical or nutritional professionals. We include nutrition information for our recipes as a courtesy to our readers. However, due to wide variations in brands, nutrition data is subject to change for every user. Nutrition data is calculated using WP Ultimate Recipe and we subtract all sugar alcohols from erythritol and xylitol from the final carb count because that is how THM calculates carbs. Please refer here for our complete Nutritional Disclosure.

Nutrition Information
Yield 4
Amount Per Serving Calories 334Total Fat 5gSaturated Fat 1gTrans Fat 1gUnsaturated Fat 2gCholesterol 4mgSodium 302mgCarbohydrates 52gFiber 12gSugar 7gProtein 17g

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pinterest graphic pumpkin cheesecake overnight oats

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