Low FODMAP overnight oats have officially taken over our fall breakfast rotation, and this pumpkin version is the reason why. It started as my solution to a half-used can of pumpkin sitting in the fridge and somehow turned into something so good it has come along on a camping trip AND survived a busy work week. That counts as a win.
I am a huge fan of meal prepping breakfast. Grab-and-go jars of pumpkin pie overnight oats waiting in the fridge make mornings so much easier, and these are dairy free, gluten free, and low FODMAP. If you love make-ahead breakfasts, my Cookies and Cream Overnight Oats are worth making alongside this batch.
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Why You'll Love This Recipe
- Tastes like pumpkin pie - in a jar, for breakfast, totally acceptable
- Dairy free and low FODMAP from top to bottom
- Make one jar or multiply to seven and meal prep the whole week
- No cooking, no stovetop, no morning stress
- Kid-approved, even when they find out it has chia seeds in it. Nobody cared.
What You'll Need
- Old Fashioned Rolled Oats - The base of the pumpkin oats. They soften overnight and give you that classic creamy oat texture. Use certified gluten free oats if you have celiac disease or a wheat allergy. Bob's Red Mill makes a certified gluten free option that works great.
- Chia Seeds - These tiny seeds soak up liquid and help thicken everything as it chills. Do not skip them.
- Pumpkin Pie Spice + Ground Cinnamon - The duo that makes this taste like fall. The pumpkin pie spice does most of the work, and the extra cinnamon just adds warmth.
- Unsweetened Almond Milk - Keeps this dairy free. Unsweetened vanilla almond milk will also work and adds a little extra flavor. Add it carefully. I learned the hard way that too much almond milk turns the whole jar into a stirring disaster and a sticky mess on the counter. Measure it.
- Vanilla Coconut Yogurt - This is what makes the oats extra creamy and gives them a subtle sweetness without any dairy. I use So Delicious vanilla coconut yogurt. It reminds me of ice cream, which is never a bad thing for breakfast. Worth finding in your grocery store dairy-free section.
- Pure Maple Syrup - Use only pure maple syrup, not imitation. Imitation syrup can contain high fructose corn syrup, and that is a hard no. We use homemade maple syrup from our pastor, whose daughter is friends with our daughter. Small town Minnesota life. We save it for recipes like this one, where the maple flavor actually has room to shine.
- Vanilla Extract - Rounds out all the warm fall flavors and makes the whole jar taste more dessert-like.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Equipment
Jar Options:
- Pint-sized wide mouth mason jar with cover - What I used.
- Overnight oats jar with tight lids - Because it is so pretty.
- Recycled jar that has been washed well - Works. The end.
Funnel:
- Completely optional, but a wide-mouth funnel makes filling the jar SO much easier and way less messy. Plus, it's cheap! It is one of my secret kitchen tools.
Step-By-Step Instructions
Step 1: Add the dry ingredients to your pint sized mason jar: rolled oats, chia seeds, pumpkin pie spice, ground cinnamon, and a pinch of salt. Add the cover and give the jar a good shake to combine everything.
Step 2: Add the wet ingredients on top: almond milk, vanilla coconut yogurt, pumpkin puree, maple syrup, and vanilla extract. Stir until fully combined. A long spoon or a butter knife works great here.
Step 3: Cover the jar and store it in the refrigerator for at least 4 hours. Overnight is ideal. The oats and chia seeds will soak up the liquid and thicken into that creamy, scoopable texture.
Step 4: In the morning, pull the jar out of the fridge and add your toppings. Chopped pecans add crunch, a dusting of cinnamon makes it look like fall in a jar, and coconut whipped cream is completely optional but highly recommended.
Fair warning: my son found a jar in the fridge and buried it under so much coconut whipped cream that the oats were basically a garnish. No regrets reported.
Tips and Tricks
Use a wide mouth funnel when adding ingredients to the jar. It keeps the mess contained and makes the whole process faster. I use mine for filling homemade low FODMAP granola jars too.
Make the full batch of seven jars at once if you want breakfast covered for the week. Mix everything in a large bowl, then pour into individual containers using the funnel. Same work, seven breakfasts. My kind of math.
Do not open the jar and decide after an hour that it is ready. Give it the full four hours minimum. Overnight is really the sweet spot for flavor and texture.
Measure the almond milk. Too much and you will end up with a soupy jar that is impossible to stir without making a mess. Ask me how I know.
Ingredient Swaps
- Almond Milk - Unsweetened vanilla almond milk works great and adds a touch more sweetness naturally. Any low FODMAP dairy-free milk will do the job.
- Vanilla Coconut Yogurt - Use any dairy-free vanilla yogurt you can tolerate. Check labels for high FODMAP ingredients like inulin or chicory root, which sneak into some dairy-free yogurts.
- Maple Syrup - If you prefer a little less sweetness, start with half a tablespoon and taste before adding more.
Variations
Dairy Free Pumpkin Overnight Oats: This recipe is already dairy free as written. No swaps needed.
Gluten Free Pumpkin Overnight Oats: Use certified gluten free old fashioned rolled oats. Same recipe, totally safe for celiac and wheat allergy folks.
Extra Protein Version: Stir in a tablespoon of almond butter or a scoop of a low FODMAP friendly vanilla protein powder. It makes these even more filling on busy mornings.
Blended Pumpkin Overnight Oats: For a smoother texture, use an immersion blender on the soaked oats until you hit the consistency you like.
Pumpkin Pie Overnight Oats with More Spice: Add a pinch of ground ginger and a tiny pinch of ground cloves alongside the pumpkin pie spice. It deepens the flavor and tastes even more like the real thing. My pumpkin pudding cake uses a similar spice situation and it is worth every single bite.
Meal Prep This Recipe
This is the recipe built for Sunday prep. Here is the easiest way to do it:
- Multiply the recipe by 7 to use one full can of pumpkin puree
- Mix everything in a large mixing bowl
- Pour into 7 individual mason jars or airtight containers using a wide mouth funnel
- Label and date each jar
- Done. Breakfast is handled for the entire week
Future you will be grateful.
Bonus: these jars are camping magic. No cooking, no dishes, just a spoon and a jar waiting in the cooler. It is the only breakfast that practically makes itself at a campsite. My sheet pan breakfast burritos are another Sunday prep win for home mornings. And if you are always hunting for grab-and-go ideas, check out more breakfast recipes to keep the whole week covered.
Storing
Store: Keep covered jars in the refrigerator for up to 4 days. After that, the texture starts to go soft and the flavor fades. Make Monday through Thursday on Sunday, and you are set.
Freeze: Overnight oats do not freeze well. The texture changes once thawed. Stick to the refrigerator on this one.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Old Fashioned Rolled Oats - Safe at ½ cup or 52 grams per meal. Use certified gluten free oats if needed.
- Chia Seeds - Safe at 2 tablespoons or 24 grams per meal. The amount here falls well within that range.
- Pumpkin Pie Spice - A blend of cinnamon, ginger, nutmeg, and allspice. Each individual spice is low FODMAP at typical serving sizes.
- Ground Cinnamon - Safe at 1 teaspoon or 2 grams per meal.
- Unsweetened Almond Milk - Safe at 1 cup or 250 grams per meal.
- Vanilla Coconut Yogurt - Safe at ½ cup or 149 grams per meal. Check labels for high FODMAP additives like inulin, chicory root, or high fructose corn syrup.
- Pumpkin Puree - Safe at ⅓ cup or 75 grams per meal according to Monash University testing. The ¼ cup used here is within that range.
- Pure Maple Syrup - Safe at 2 tablespoons or 40ml per meal. Use only pure maple syrup, not imitation.
- Vanilla Extract - Safe at typical recipe amounts.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
You can, but the texture will be much softer and mushier. Old fashioned rolled oats hold their shape better overnight and give you a more satisfying bite.
You can, but the texture will be tougher and chewier and will not soften the same way old fashioned rolled oats do overnight.
No. Pumpkin pie filling already has added sugar and spices mixed in. It will throw off the flavor balance and the sweetness level.
ring halfway through. The texture will be softer, but it is a cozy option for cold Minnesota mornings.
Up to 4 days in a covered jar. After that, the texture starts to break down.
Add a splash more almond milk in the morning and stir. The oats and chia seeds absorb a lot of liquid overnight, and thickness can vary depending on the brand of yogurt you use.
Make sure you measured the chia seeds correctly. They do all the thickening work. Also, give it the full overnight chill time.
Any dairy-free vanilla yogurt you can tolerate will work. Just check the label for high FODMAP additives like inulin or chicory root. Those are sneaky triggers that show up in a lot of dairy-free products.
Toppings Ideas
- Chopped pecans for crunch
- A dusting of ground cinnamon
- Coconut whipped cream (budget some extra for the teenager who will find the jar)
- A drizzle of extra maple syrup
- Dairy free mini chocolate chips
- Low FODMAP granola for extra texture
What To Serve With Pumpkin Overnight Oats
These oats work for breakfast, a midday snack, or honestly dessert with enough coconut whipped cream on top. For a full breakfast spread, pair them with breakfast meatballs or sheet pan eggs for a protein boost. Both are easy, both can be modified for special diets, and both reheat without drama.
More Loveable Breakfast Recipes
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Recipe
Low FODMAP Pumpkin Overnight Oats
Ingredients
- ½ cup old fashioned rolled oats (Note 1)
- 1 tablespoon chia seeds
- ½ teaspoon pumpkin pie spice
- ¼ teaspoon ground cinnamon
- Pinch of salt
- ⅔ cup unsweetened almond milk (Note 2)
- 5 ounces vanilla coconut yogurt (about ⅔ cup)
- ¼ cup pumpkin puree
- 1 tablespoon pure maple syrup (Note 3)
- 1 teaspoon vanilla extract
- Optional Toppings: Chopped Pecans, Ground Cinnamon, Coconut Whipped Cream
Instructions
- In a pint sized mason jar or an airtight container, add the dry ingredients: rolled oats, chia seeds, pumpkin pie spice, ground cinnamon, and salt. Add the cover and shake to combine.
- Add the wet ingredients: almond milk, vanilla coconut yogurt, pumpkin puree, maple syrup, and vanilla extract. Stir until combined.
- Cover and store in the refrigerator for at least 4 hours. Overnight is ideal.
- Add optional toppings such as chopped pecans, a dusting of cinnamon, and coconut whipped cream before serving.
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