My (Almost) Famous Pumpkin Pie Overnight Oats!

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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:

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

Ingredients – Men:

? cup rolled oats
? cup unsweetened almond milk
2 tablespoons nonfat plain Greek yogurt
2 tablespoons canned pumpkin
? 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

48 Responses

  1. 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.

  2. 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!

  3. 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.

  4. 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….

    1. 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. πŸ™‚

  5. 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!

  6. 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!

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

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

  9. 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!

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

  11. 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

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

  13. 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!!

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

  15. 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!:


    ? cup old fashioned oats (not quick oats)
    ? 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
    ?-1 teaspoon cinnamon (to taste)
    ? 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!

  16. 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!

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

  17. 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?

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

    1. 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 πŸ™‚

  19. 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!

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

  20. 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..

  21. 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 πŸ™‚

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