Healthy Recipe: Pumpkin Overnight Oats with Cranberries & Pepitas

Pumpkin overnight oats with cranberries & pepitas


½ cup (1½ oz/45 g) rolled oats
1 tablespoon chia seeds
½ cup (4 fl oz/125 ml) nonfat milk
½ cup (4 oz/125 g) plain, low-fat Greek yogurt
½ cup (4 oz/125 g) pure pumpkin puree
¼ teaspoon pumpkin pie spice
1 teaspoon maple syrup
1 tablespoon dried cranberries
1 tablespoon pepitas (pumpkin seeds)


In a jar or container with a tightly fitted lid, combine the oats and chia seeds. Add the milk, yogurt, pumpkin puree, pumpkin pie spice, and maple syrup. Stir to combine, cover, and refrigerate overnight or up to 5 days. Stir and top with the dried cranberries and pepitas right before serving.

Makes 1 serving

Nutrition Facts (per serving)

Calories 487
Protein 28 g
Total fat 14 g
Saturated fat 3 g
Carbs 67 g
Fiber 14 g
Total sugar 24 g
Added sugar 8 g
Sodium 290 mg

Note: Greek yogurt and cow’s milk pack protein, but if you don’t do dairy, substitute 1 cup (8 fl oz/250 ml) of your favorite alternative milk. To make sure you’re still getting enough protein, add an extra 10 grams of protein with 100-percent pure protein powder.

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  • I tried this oatmeal & found it sour and cold. I made my own by leaving out the yogurt and warming the concoction in the a.m. I was much more pleased with the results.

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