Pumpkin Chia Chai Overnight Oats

Eat Healthy

Pumpkin, spice and everything nice come together in this recipe for Pumpkin Chia Chai Overnight Oats. 

Though it tastes like a decadent dessert, these overnight oats are a healthy way to start your day. 

“Overnight oats are the perfect breakfast option for busy families on the go,” says Rebecca Izawa, a registered dietitian at Kapiolani Medical Center for Women & Children. 

“Oats are an excellent whole-grain source of insoluble fiber, which helps keep you feeling full and satisfied until your next meal,” Izawa says. “Chia seeds also are a good source of fiber, as well as omega-3 fatty acids, which play a key role in brain function and heart health.” 

When purchasing pre-canned pumpkin, make sure to pick up “pure pumpkin puree”; cans labeled “pumpkin pie filling” contain added sugar, which isn’t so sweet. 

“Pumpkin on its own is extremely healthy. It’s full of vitamins A and C, fiber and potassium, and tastes great too!” Izawa says. “However, just because something is made with pumpkin doesn’t make it healthy. Be careful to read the ingredient labels and nutritional information of things like pies, cupcakes and coffee drinks. Many times, these items contain a lot of added sugar, fat and empty calories.” 

Not these overnight oats! In fact, they’re dairy-free, gluten-free and vegan, making them ideal for people with allergies or food sensitivities. 


Pumpkin Chia Chai Overnight Oats

Serves 4


2 cups old-fashioned rolled oats

2 tablespoons chia seeds

1/2 cup pure pumpkin puree (not pumpkin pie filling)

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground cardamom

1/8 teaspoon ground cloves

2 tablespoons pure maple syrup

2 1/2 cups unsweetened almond milk

1/4 cup walnuts, chopped (optional)

1/4 cup pumpkin seeds (optional)


1. Place the oats, chia seeds, pumpkin puree, spices and maple syrup in a medium bowl and stir to combine. Add the almond milk and stir until incorporated. Cover with plastic wrap and chill overnight.

2. Divide mixture into four bowls. Top with chopped walnuts and pumpkin seeds and enjoy! 


Nutritional information per serving:

Calories: 298; Carbohydrates: 41.7g; Protein: 9.3g; Total Fat: 11.6g; Saturated Fat: 1g; Cholesterol: 0mg; Dietary Fiber: 8.6g; Sugars: 7.5g; Sodium: 118mg



Published on: October 10, 2016