My (Almost) Famous Pumpkin Pie Overnight Oats!

It’s finally September, and you know what that means… PUMPKIN EVVVEEERRRRRYTHING. That’s right—I’m that #basic and I know it. In all seriousness though, pumpkin is hands down one of my favorite flavors of all time, so if I can find a way to sneak it into my recipes, I most certainly do.

Let me preface by saying this is definitely a by request post, thanks to a good friend of mine for talking up this recipe on his radio show (you know who you are ;)). While I knew this friend of mine had a slight obsession with overnight oats (and feet, I’m learning via his hilare morning show, Johnjay and Rich, that you should check out), I wasn’t sure how my fall-fave recipe would measure up to his typical top-notch cuisine. Turns out (praise the Lord) he loves it so much that he’s mentioned it a handful of times on both his morning radio show AND his personal social media pages…which has several of his fans begging for the low-down on this little pumpkin treat.

So, the exact recipe he uses was tailored to his macro/nutrition plan (so, Johnjay…don’t freak when you see this recipe is slightly different than yours), but below are the original men’s and women’s recipes for you to follow. For my carb cyclers out there (yes, you), this recipe will plug in perfectly to ANY day’s breakfast (high or low carb day).

Without further adieu, my (almost) famous Pumpkin Pie Overnight Oats!


Pumpkin Pie Overnight Oats 

Makes 1 serving

Ingredients – Women:

½ cup rolled oats
½ cup unsweetened almond milk
2 tablespoons nonfat plain Greek yogurt
2 tablespoons canned pumpkin
½ scoop vanilla protein powder
½ teaspoon pumpkin pie spice
½ tablespoon pecans, chopped
Liquid vanilla stevia drops

Ingredients – Men:

¾ cup rolled oats
¾ cup unsweetened almond milk
2 tablespoons nonfat plain Greek yogurt
2 tablespoons canned pumpkin
¾ scoop vanilla protein powder
1 teaspoon pumpkin pie spice
1 tablespoon pecans, chopped
Liquid vanilla stevia drops


  1. Stir together oats, milk, yogurt, pumpkin, protein powder, and pumpkin pie spice.
  2. Place in a jar or container.
  3. Cover and let sit in the fridge overnight.
  4. When ready to eat, stir in stevia until you reach your desired sweetness and top with chopped pecans.

Nutritional Information:

Men: 450 calories; 15g fat; 49g carb; 32g protein
Women:  310 calories; 10g fat; 35g carb; 22g protein

Doesn’t sound too difficult, right?! And it isn’t. Super simple, super yummy, and best of all, carb cycling and macro-friendly. Try out this new fall fave and let me know what you think. And if you have an amaze overnight oat recipe, share below…Johnjay will thank you!

Connect with Johnjay (and follow his jam-packed, comedy-laced days) here:
Instagram – @johnjayvanes
Snapchat – johnjayvanes
iHeartRadio –
#LoveUp –



Related reading:

Pumpkin Protein Pancakes With Pumpkin Seed Granola
Protein Waffles With A Pumpkin Twist
Pumpkin Pie + Protein Shake = Low Carb Heaven


  1. Cari Mansell - September 27, 2018

    I may have asked this already but is pumpkin considered a carb or veggie?

  2. Joy - December 12, 2017

    I love the idea of overnight oats but I’m not a fan of pumpkin. I’ve seen other recipes for overnight oats but they all use way more yogurt and some kind of fruit. Would these still be ok for carb cycling.

  3. Stephanie Oldock - October 15, 2017

    This sounds like my dream!! I’ve tried so many pumpkin overnight oats recipes and dohtvthink I’ve found quitecthe best one for my tastebuds. I will be trying this ASAP! Thank you thank you thank you, Heidi for staying so active with social media since I can’t watch you on my favorite show any longer! Love you. Love Chris! Heck, your whole family seems amazing! Thankful for you!

  4. Mary Lynn - October 12, 2017

    Pumpkin overnight oats perfect for fall (or anytime lol) I have followed you since your extreme makeover days and started carb cycling with amazing results, confidence and a love for training. You and Chris and your adorable family are amazing and just motivators. Thanks for always sharing tips and real life posts.

  5. Lucia - September 23, 2017

    Hi…could you tell me which is the best diet to lose thigh fat??it’s low carb or low fat diet?…i’m a pear shaped body and i read so many contradictory opinion. i just want lo lose 3 cm…i’ve done it before with a low calorie diet but i gained back and i feel like i cant do it any more with low calorie…it became a struggle…i feel hungry all the time…
    and the second question it’s ok to eat just the amount of calories of my bmr…i’m not doing a lot of exercises but i’m not resting in bed all the week…my bmr is 1350…should i eat more??maybe 1500calories?
    thank you….

    • Team Powell - September 25, 2017

      Hi Lucia: Here’s a post that can help you achieve our transformation goals: And have you heard about Chris and Heidi’s new app? You can learn about it here:, and it offers you a totally customized nutrition and workout program to help you achieve your goals! Also, unfortunately, you really can’t spot reduce – any extra fat will leave your body in its own unique way. Follow a sound nutrition and exercise program, and you should see results. 🙂

  6. Karen - September 21, 2017

    I’m addicted to overnight oats! Been trying them for a couple of weeks now. As a busy mom of 2 I love to grab and go in the morning. This sound amazing!

  7. Lori Beller - September 21, 2017

    Pumpkin is my FAVORITE! pumpkin doughnut, muffins… ect. Im gonna try this this weekend! 💕🎃

  8. Erin Worden - October 30, 2016

    I typically make pumpkin protein muffins, but this looks delicious too! I love to add cardamom to my pumpkin pie spices, it’s a great compliment to the flavors!

  9. Mary Smiley - October 29, 2016

    This looks delicious! I love oatmeal because it’s delicious and I love what it does for my milk supply (as does my baby) ?

  10. Katrina - October 29, 2016

    I tried a different recipe for overnight oats and couldn’t stand the texture. I’ll try this and see if it is better!

  11. Sara Vaught - October 28, 2016

    Wow- this looks like a win for our family! Healthy, delicious, and practical – three vital things for our family!!! Loved this post, Heidi, looking forward to trying it!

  12. Rachel A - October 28, 2016

    Made this recipe tonight- can’t wait to try it in the morning!

  13. Stephanie Thompson - October 28, 2016

    Always looking for quick and easy breakfast ideas, perfect for Fall & added bonus for the lactation boost! Win win.

  14. Courtney Kennett - October 28, 2016

    This was one of my favourite recipes in your #fittest couple challenge I love that you posted it on here too Heidi ??? then I can send all my friends to this site to get the recipe

  15. Karissa Shepherd - October 28, 2016

    Oh this looks so yummy I’m on a huge pumpkin kick!!

  16. Nikki Albright - October 28, 2016

    Yum! This looks amazing! I’m assuming I could trade out the almond milk for coconut milk? Can’t wait to try this recipe!

  17. Rachel A - October 28, 2016

    Making this tonight- so simple and sounds delicious! And healthy!

  18. Leslie Phelps - October 28, 2016

    One of my fav recipes from your book!!

  19. Sarah - October 28, 2016

    Definitely trying this!

  20. Natalie - October 28, 2016

    Love this recipe!! With me going back to work full time soon I need something quick and healthy to grab and go for me as I get myself and two littles out the door! Perfect!!

  21. Tracy Bittner - September 14, 2016

    Hello! When you figure out carbs for your plans and recipes I assume you are using total and not net carb correct?
    Thank you!

  22. Sandi - September 13, 2016

    How many days ahead can you make this without losing quality? I would like to make up three or four at a time.

  23. Michelle - September 13, 2016

    Hi! This looks so good! I’m curious what you would recommend if I wanted to make this dairy free?

  24. Lauren Saul - September 13, 2016

    Love this and cannot wait to try! I have been patiently waiting for Fall all Summer long! haha
    Here is an overnight oats recipe I enjoy!:


    ½ cup old fashioned oats (not quick oats)
    ½ cup vanilla almond milk (sweetened or unsweetened, up to you)
    6 ounces blueberry greek yogurt
    1-2 drops vanilla extract
    1 tablespoon sugar-free dry vanilla pudding mix
    ½-1 teaspoon cinnamon (to taste)
    ⅓ cup flake cereal of choice (optional)
    fresh or frozen blueberries (optional)

    Combine oats, milk, yogurt, vanilla, pudding mix, and cinnamon to a mason jar or other sealable container. Stir contents until well mixed. Top with fresh blueberries and flake cereal if desired. Cover and refrigerate 4 hours or overnight. Enjoy!

  25. Pam - September 9, 2016

    What protein powder do you recommend? I am doing macros like Johnjay as well and I want to make your overnight oats. It sounds great!

    • Team Powell - September 10, 2016

      Hi Pam: Chris and Heidi recommend low-fat, low-carb powders with around 20 grams of protein per serving. Enjoy!

    • JENNIFER ASHER - October 10, 2016

      Isopure is pretty good.

  26. Heather - September 8, 2016

    I have been making overnight oats forever and only use water & vanilla extract. But I’m a little confused. I thought you could not eat nuts on a high carb day?

  27. Katherine - September 5, 2016

    I found it to be really spicey. I love pumpkin I could live off pumpkin pie but I’ll be tweaking it a bit!

  28. Chris - September 4, 2016

    Oh my gracious!!! I simply licked the spoon after stirring together the ingredients. I cannot wait until breakfast tomorrow!!

  29. Kathy - September 4, 2016

    What’s the macro version of the recipe?

    • Team Powell - September 4, 2016

      Hi Kathy: The macros are listed at the end of the recipe. Enjoy!

    • JENNIFER ASHER - October 10, 2016

      I plugged my ingredients into my fitness pal and got different macros. Cal 385; fat 5; carbs 39 and fiber 7. I am most likely using different brands so it is worth figuring it out if possible 🙂

    • JENNIFER ASHER - October 10, 2016

      PS….And I didn’t use the pecans

  30. Katherine - September 4, 2016

    I tried asking on Instagram with no luck but what protein powder? I really don’t like to go near the supplements but I value the Powell advice! Please help!

    • Team Powell - September 4, 2016

      Hi Katherine: Chris and Heidi recommend low-fat, low-carb protein powders with around 20 grams of protein per serving. 🙂

  31. Nicole - September 3, 2016

    Do you warm it up at all?

  32. Rose Ramirez - September 1, 2016

    When is Extreme Weight Loss going to be on again?
    I’ve been watching some of the repeats on TLC to get some encouragement. Miss you guys..

  33. Laura - September 1, 2016

    What can I use if I don’t want to use protein powder?

    • Team Powell - September 1, 2016

      Hi Laura: I’m so sorry, but I’m not aware of a substitute for protein powder. 🙁

  34. Liz - September 1, 2016

    If fatally allergic to peanuts and tree nuts, could we substitute unsweetened coconut milk and leave out the pecans and still have it work? TY 🙂

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