Breakfast: Spiced Pumpkin Overnight Oats


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Breakfast: Spiced Pumpkin Overnight Oats

Pumpkin Pie Oats Recipe -Girl Zone

Overnight Oats for Active Girls On the Run

Transitioning back into a school year can be hard. With early mornings, late nights and sports or new activities in between, this time can be challenging.  During such a shift, all young women should make sure they’re properly fueled.  Good nutrition starts with breakfast, which, during such a busy day, can fall by the wayside. One easy way to prioritize breakfast is to prepare an easy, quick meal the evening before.

The perfect make ahead breakfast? Overnight oats. This easy to make and healthy item is comprised of oats simply soaked in a mixture of liquids, with endless options for toppings and flavorings. The general rule of thumb is equal parts oats, yogurt and liquid. Liquid can be milk or a non-dairy alternative such as almond or soymilk.

One of our favorite iterations of this easy to make meal? The following Pumpkin Pie Spiced Overnight Oats. Using pureed pumpkin (make sure it’s unsweetened), high protein Greek yogurt, fiber-filling oats and maple syrup, this recipe is healthy and utilizes some of our favorite fall flavors.  Not to mention, the key components in this recipe are nutrition powerhouses. How so, you ask? Below, some details of three of the key ingredients in this delicious fall meal followed by the recipe.

Pumpkin  - High in fiber and full of disease fighting antioxidants, some consider pumpkin to be a super food. This squash is also abundant in potassium, vitamin C, E and carotenoids. Cartenoids are free radical neutralizing meaning they diminish harmful compounds in your body.

Greek Yogurt  - You’ve likely heard many times why Greek yogurt is a healthy, fantastic food choice. Since it’s strained, it has about twice the protein than other yogurts. In addition, like all yogurts, it’s a great source of probiotics, calcium, potassium and vitamin B12, all essential components of a healthy diet.

Oats -Oats are high fiber and thus filling, meaning they’re a fantastic breakfast food, keeping you full longer than other low fiber breakfast foods.

Pumpkin Pie Spiced Overnight Oats

There are many ways to tailor this recipe to your taste. Love dried fruit? Add some cranberries or raisins. Have a taste for cinnamon but not a blended pumpkin pie spice? Simply substitute. Not a fan of pecans? Add walnuts. There are endless options here, feel free to experiment and find what works best for you and your palate.

  • ½ cup oats, not instant
  • ½ cup Greek yogurt
  • ½ cup almond milk or milk
  • 5 pecan halves  
  • 2 tbs pumpkin puree, unsweetened
  • 1 tbs maple syrup or to taste
  • Dash of pumpkin pie spice or allspice
  1. Combine all ingredients in a bowl or resalable container and stir until well mixed. Leave pecans out if you prefer them to be a bit crunchier, and add when ready to serve.
  2. Taste for flavor and adjust as needed with additional spice or maple syrup.
  3. Transfer to a resalable container (or mix in a resalable container to begin with, as suggested) and place in the refrigerator overnight or at least 6 hours.
  4.  In the morning, top with pecans if reserved. Add a little maple syrup if desired and enjoy!

Recipe provided by Courtney Hakanson