Pumpkin Overnight Oats
Beyond its iconic role in Halloween decorations, pumpkin offers a variety of health benefits. Often referred to as a vegetable, pumpkin is a fruit! This annual vine fruit belongs to the same family as cucumber and watermelon! Rich in nutrients like fiber, vitamins A, C, and B, and minerals, pumpkin supports digestion, prevention of constipation, enhances vision, supports immunity, and overall well-being.
Pumpkin seeds, too, are packed with protein, healthy fats, and antioxidants. Some studies even suggest potential benefits for protection against some cancers and hair growth. So, this fall, enjoy pumpkin in various forms – roasted, baked, or in pies – and savor its nutritional value!
Easy Pumpkin Overnight Oats
Yields: 2 servings
Ingredients
- 1 cup old-fashioned oats, also known as rolled oats
- 1/2 cup unsweetened milk of your choice (non-dairy or cow’s milk)
- 1/4 cup canned pumpkin puree (not pumpkin pie filling)
- 1 Tablespoon ground flaxseed
- 1 teaspoon pumpkin pie spice* (see notes below)
- 1 teaspoon cinnamon
- 1 teaspoon vanilla extract
- 1 pinch of salt
- Optional toppings: banana slices, blueberries, raspberries, blackberries, pumpkin seeds, sunflower seeds, pecans, walnuts, slivered almonds, dried cranberries, mini chocolate chips, peanut butter, almond butter, or sunflower seed butter
Instructions:
1. Wash your hands.
2. In a medium bowl, mix the oats, milk, pumpkin puree, pumpkin pie spice, cinnamon, vanilla, salt, and flax seeds together until well combined. Add a little more milk if you feel the oats are not coated in enough milk at that point.
3. Separate into two jars or small bowls, cover, and refrigerate overnight.
4. In the morning, top with your choices of toppings. My go-to is banana slices, walnuts, pumpkin seeds, and any nut or seed butter in my pantry.
Notes
If you don’t have pumpkin pie spice, you can make your own! For 1 teaspoon, mix together ¾ teaspoon cinnamon and ¼ teaspoon ginger, allspice, cloves, or nutmeg, whatever you have! If you have two of the above spices, use ½ teaspoon cinnamon and ¼ teaspoon of whichever two spices you do have.
Nutrition information per serving does not include toppings:
Half of the recipe: Calories: 213, Fat: 5g, Carbohydrates: 35g, Protein: 7g, Fiber: 7g
**NOTE** Nutritional information for each recipe is calculated using advanced software and comprehensive food databases. Actual nutrient values may vary based on specific ingredient amounts, types, and brands.
References:
What is the difference between fruits and vegetables? The Difference Between Fruits & Vegetables | Institute of Culinary Education. Accessed September 9, 2024.
https://www.ice.edu/blog/the-difference-between-fruits-and-vegetables
2. Batool M, Ranjha MMAN, Roobab U, et al. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants (Basel). 2022;11(11):1394. doi:10.3390/plants11111394
3. Medjakovic S, Hobiger S, Ardjomand-Woelkart K, Bucar F, Jungbauer A. Pumpkin seed extract: Cell growth inhibition of hyperplastic and cancer cells, independent of steroid hormone receptors. Fitoterapia. 2016; 110: 150-156. https://doi.org/10.10/j.fitote.2016.03.010
4. Cho YH, Lee SY, Jeong DW, et al. Effect of pumpkin seed oil on hair growth in men with androgenetic alopecia: a randomized, double-blind, placebo-controlled trial. Evid Based Complement Alternat Med. 2014;2014:549721. doi:10.1155/2014/549721
