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Creamy Vegan Pumpkin Overnight Oats

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Vegan overnight oats are an easy, nourishing breakfast. Adding pumpkin makes them perfect for fall! Make this pumpkin oatmeal recipe to celebrate the season. They’re naturally gluten free, and dairy free as well.

healthy cranberry-pumpkin overnight oats in mason jar with a spoon

Pumpkin overnight oatmeal is like the equivalent of summer’s smoothie bowl obsession, but in pretty fall colors. You know I’m right, right?

Vegan overnight oats

There is so much to love about this breakfast, I’m just going list out the reasons for you to fall in love with the recipe, m’kay?

  • Pumpkin flavor – The vegan oatmeal is creamy and delicious, and it has pumpkin puree in it, so the pumpkin flavor really shines.
  • Delicious warm or cold – You can enjoy it warm in a bowl with cashew cream, or take it to work in a mason jar and eat it at room temperature with vegan condensed milk.

YES, you read that correctly. I now have a second sweetening option – homemade vegan condensed milk!

  • Vegan condensed milk – Now, please don’t misunderstand, because cashew cream is seriously delicious and it gives the oatmeal a nice, nutty flavor.
    But, if you can’t have nuts, this is another creamy topping option. Oh, and if you want a low-sugar option, you can make it a sugar free condensed milk. What could be better than that?

Well, there is another amazing thing about the updated recipe…

  • TWO recipe methods – Now you can make it two ways; in a big batch to serve a hungry crew, or meal prep it into jars. Hopefully, this will make the recipe more versatile for y’all.

 

This easy make-ahead vegan breakfast is one of my favorite foods to welcome in the season of fall. I mean, it’s important to choose a team, and the choices for fall foods are Team Pumpkin or Team Apple.

Although my apple coffee cake recipe makes a fantastic paleo breakfast treat, I’m still all in for Team Pumpkin.

But really, changes are in the air for a reason. Our bodies crave more than just salads, smoothies, and cold sandwiches. Our bodies need extra cuddling, per se.

pumpkin overnight oats topped with banana slices and cranberries in mason jar

 

Cold weather brings on carb cravings

Don’t believe me? You should really read my pumpkin bread pudding post, where I talk about how we need carbs during the fall. It’s really true! We crave more warm and carb-rich food because our circadian rhythm is adapting to the change in environment.

Less sunlight means we need more Vitamin D. Vitamin D controls Serotonin production (source).

Serotonin is the “feel good” neurotransmitter.  Healthy carbs, like gluten-free oats and starchy vegetables (pumpkin), raise your insulin a bit.

In turn, it can help convert tryptophan into that feel-good neurotransmitter, serotonin.

That makes sense, right? Bottom line, our nutrient, and macronutrient needs adjust as the seasons adjust.

Well, that and sweet cinnamon vegan cashew cream is amazing and a must for all fall baking, and breakfast oats or porridge. Plus it’s loaded with zinc and magnesium (power antioxidants)! Just sayin’…

Now, just as our bodies are changing and adapting, so is our schedule, our goals, etc. Am I right?

 

One final nutritional note about this vegan overnight oats recipe:

Oats contain phytic acid, which impairs the absorption of iron, zinc, calcium, and more, and blocks the production of digestive enzymes.

Soaking them overnight helps to break down the phytic acid. That being said, oats need a little help from an acid.

So, a splash of lemon or apple cider vinegar in those oats will help. This is optional, but your stomach might thank you!   Bonus – pumpkin puree is also GREAT for digestion. wink wink

overhead photo: ingredients in glass mixing bowl to make pumpkin oatmeal recipe

Ingredients for pumpkin overnight oats

The key to creating vegan overnight oats is to use nut milk instead of yogurt.

For this recipe, there are two dairy free milk options.

  1. Cinnamon cashew cream – You’ll see the instructions to make it in the recipe card below.
  2. Vegan condensed milk

Or, as I mentioned earlier, you can make it with vegan condensed milk for a nut free version.

It adds creaminess, of course, Also, if you make the recipe for sweetened condensed milk rather than the sugar-free version, it serves double duty as a sweetener too.

Another option for sweetening the oatmeal is to use a touch of maple syrup.

 

MAKING THE PUMPKIN OATMEAL RECIPE

1. Combine the ingredients in a large bowl. Be sure to stir well so that all of the oats are covered with milk.

The oats and chia seeds will expand once they start soaking, so you will have more volume than what it looks like.

Cover the bowl and place it in the refrigerator overnight.

ingredients in glass mixing bowl to make vegan overnight oats

 

pouring condensed milk into bowl with pumpkin puree, oats, chia seeds and spices

2. Soak the cashews (if you’re making cashew cream)

Be sure to also soak your cashews, using purified water. They will need to soak for for 2 – 24 hours. Discard the water after soaking.

 

3. Make the cashew cream.

After at least 2 hours, make the cashew cream.

To do this, place your soaked cashews in a food processor. Add in the cream and spices and blend until smooth. Then, add in the sugar and blend again. It should have a thick, cream-like texture, but a little grainy. Pour into a bowl or container to keep for when ready.

 

4. Transfer to serving bowls or jars

When the oats are ready, remove them from the fridge. Pour the oats into bowls. You should have enough to fill 2 bowls or 4 small jars.

side view: jar of pumpkin overnight oats with vegan condensed milk on top. Spoon in the jar

5. Garnish and serve.

Place 2-3 tbsp or more of cashew cream on top of oats. (you will have extra cashew cream so be sure to keep any extras in the fridge to use later)

Top with banana, toasted or crushed nuts, and fresh cranberry or dried cranberries

WATCH ME MAKE PUMPKIN OVERNIGHT OATS on Pinterest!

Yes, Pinterest stories are here to stay!

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side view: jar of pumpkin overnight oats with vegan condensed milk on top. Spoon in the jar

Pumpkin Vegan Overnight Oats

  • Author: Lindsay Cotter
  • Prep Time: 24 hours
  • Total Time: 24 hours
  • Yield: 2 1x
  • Diet: Vegan
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Description

Pumpkin Overnight Oats with Cinnamon Cashew Cream and cranberry! This vegan overnight oats recipe is perfect for a fall breakfast. Gluten free, healthy, easy, and oh so nourishing!

Scale

Ingredients

For the Vegan Overnight Oats:

  • 3/4 cup gluten free rolled oats
  • 1/3 cup pumpkin puree
  • 1 tsp vanilla extract
  • 2 tbsp chia seed
  • 1–2 tbsp maple syrup (to taste)
  • 1 cup non dairy milk (coconut or almond milk)
  • dash of pumpkin spice

For the Cinnamon Cashew Cream: (see notes for substitutes)

  • 1/2 cup raw cashews (soaked 2 hrs to 24 hrs)
  • 1/4 cup coconut cream or milk
  • 1 tsp cinnamon
  • 1 tbsp sugar (raw sugar or coconut sugar taste best)
  • Toppings: dried or fresh cranberries (a few tablespoons) and/or banana slices chopped nuts

Instructions

  1. Combine all your ingredients for the overnight oats. Mix and place in the fridge for 2 – 24 hours, letting it soak. The oats and chia will expand once they start soaking, so you will get more volume after. Be sure to soak your cashews as well. Soak in purified water for 2 – 24hrs. Discard water once soaked.
  2. While the oats are sitting, make the cashew cream. To do that, place your soaked cashews in a food processor. Add in the cream and spices. Blend until smooth, then add in the sugar and blend again. It should have a thick, cream-like texture, but a little grainy. Pour into a bowl or container to keep for when ready.
  3. Once your oats are ready, remove them from the fridge.
  4. Pour oats into bowls or mason jars for meal prep option. Should make 2 + servings.
  5. Place 2-3 tbsp or more of cashew cream on top of oats. (you will have extra cashew cream so be sure to keep any extras in the fridge to use later)
  6. Top with banana and cranberry (if desired).

Notes

  • Nutrition, as shown below, is for 2/3 cup overnight oats with 2-3 tbsp cashew cream.
  • Feel free to skip the cashew cream or drizzle with extra maple syrup or sugar free vegan condensed milk to drizzle.
  • Category: Breakfast
  • Cuisine: American

Nutrition

  • Serving Size: 2/3 cup without cream topping

Keywords: vegan overnight oats, pumpkin overnight oats, healthy breakfast recipes

 

Get ready for more cozy recipe! Fall is upon us!  I’m feeling ready for a change. And I’m sure you’d agree.

Have you ever made vegan overnight oats? How about a sweet version of cashew cream?

The two are made for each other. Like a LOT!

Cheers!

Related Posts

Photo of Lindsay Cotter of Cotter CrunchHi, I’m Lindsay!  Gluten Free Nutrition Specialist, food photographer and author of Nourishing Superfood Bowls, and meal plan guru! I’d love to know you more! Follow me on Instagram, Facebook, Pinterest, and drop a comment below.

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  2. Susie @ SuzLyfe says

    #died. I don’t even like overnight oats and I want this in and around my mouth.
    Fall this year feels different. I don’t know how or why, but it does.
    Also–you sound much better, that makes me happy!

    Reply

  10. Lesq says

    What a heart warming and positive post. Beautiful and lucious food to match such a deeply motivating and uplifting fall attitude. Great read for a rainy Monday morning in NYC. People always tell me that I am always positive, happy, enthusiastic and upbeat. I spread happiness wherever I go. You are on that path girl and glad to see u so positive you deserve only good?

    Reply

  13. traci | Vanilla And Bean says

    OMGeee Agreed. All of it. Bring on the pumpkin and carbs! I need more of them, yes! And thank you! That cashew cream though.. Lindsay!! Wishing you two a fabulous time away together. We all need more of it. Really. If you can try to find a Float place and spend some time immersed.. really. You wouldn’t happen to be going to Chopped this week? xo

    Reply

  15. Laura @ Sprint 2 the Table says

    Is it creepy to say that I kind of want to roll around naked in that cashew cream? Funny timing, as I just came home to two bags of cashews. Watch out, Vegas… 😉

    I so ready for fall… even if that just mens highs of 69 rather than 73 here. HA!

    Reply

  16. Blair says

    These sound amazing! I’m so happy for you, your husband, your cooler weather adventure, and your CHANGE. It’s an exciting time…especially with a bowl of oats in hand! 🙂

    Reply

  20. Emily says

    Ok, so this is really funny, and neat, but reading your post reminded me to slow down again. I just wrote a post about ‘being still in a fast moving world’ and you seriously inspired me to actually practice that again while enjoying all the flavors of fall and embracing the gentle change that comes in every season. I LOVE how you wrote this Lindsay. Thank you for putting so much ‘corny Cotterness’ and love into each word.

    Reply

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