Nutrition Facts
Servings: 1 ServingCalories:323kcalTotal Fat:5gSaturated Fat: 1.8gSodium:248mgTotal Carbohydrate:26gDietary Fiber: 4gSugars: 8gProtein:41g
Pumpkin Spice Latte Overnight Oats are a jar of rolled oats, chia and skyr soaked overnight with pumpkin spice and a hint of coffee – stir it together before bed and wake up to a creamy, spoonable latte in breakfast form, with 41g of protein to actually keep you full until lunch.
I make a version of this every September the second the temperature drops, mostly because I refuse to queue for an actual pumpkin spice latte before 7am. The first time I wrote this recipe up I built it around 2 tablespoons of yoghurt as an afterthought, which is why the old version of this post only had 9g of protein in it – barely more than the oats alone. That's not a proper breakfast in my book, so this refresh swaps in a proper serving of skyr plus a scoop of protein powder, stirred straight into the base.
Rolled oats are the base and the main source of slow-release carbs, use certified gluten-free oats if you need this to genuinely be gluten free. Chia seeds thicken the mixture overnight and add a bit of fibre and omega-3 on top. Instant coffee is what makes these taste like a pumpkin spice latte rather than plain spiced oats, leave it out if you want a caffeine-free jar. Skyr or high-protein yoghurt stirred in the next morning is what makes this genuinely creamy, and it's doing most of the protein work alongside the protein powder. Protein powder (vanilla or unflavoured) is the fix for the old recipe's biggest gap, whisk it in well with the dry ingredients so it doesn't clump. Sugar-free maple syrup keeps the sweetness without piling on sugar, though regular maple syrup or honey works fine if that's what's in your cupboard.
If you're trying to hit a protein target and breakfast is normally where you fall short, this is the meal to fix that with rather than a sad grilled chicken breast at 8am, a creamy, spiced jar that happens to carry 41g of protein does more for your day than plain oats and a coffee ever will.
Don't forget to check my Mango Overnight Oats and my Tiramisu Protein Overnight Oats if you want more make-ahead jars in rotation, or my Banana and Blueberry Baked Oats for a warm oven-baked alternative.
Alex :)
These Pumpkin Spice Latte Overnight Oats are a creamy, make-ahead jar of oats, chia and skyr with warming pumpkin spice and a hint of coffee. Stir it together the night before for a genuinely high-protein breakfast that's ready the moment you wake up.
In the jar, stir the instant coffee into the water until fully dissolved, then tip in the rolled oats.
Stir in the chia seeds, protein powder and pumpkin pie spice.
Add the milk and stir everything together until combined.
Drizzle in the maple syrup and vanilla extract, add a pinch of salt, then stir well or seal the jar and shake.
Chill for at least 4 hours, ideally overnight. In the morning, stir in the skyr or high-protein yoghurt, loosening with a splash of milk if it's too thick.
Finish with a dusting of cinnamon, chopped nuts, or your favourite toppings, and enjoy straight from the jar.Servings: 1 ServingCalories:323kcalTotal Fat:5gSaturated Fat: 1.8gSodium:248mgTotal Carbohydrate:26gDietary Fiber: 4gSugars: 8gProtein:41g
Whisk the protein powder in with the dry ingredients so it doesn't clump – a small splash of milk first helps if yours is prone to it.Loosen with extra milk in the morning if the jar's thickened up more than you'd like.Sugar-free maple syrup keeps this lighter; swap 1:1 for regular maple syrup or honey if you prefer – it'll add roughly 4g sugar and 15-20 kcal.Use certified gluten-free rolled oats if you're avoiding gluten – standard oats aren't reliably gluten free due to cross-contamination.Contains dairy (milk, skyr) – check your protein powder's label for other allergens.Keeps in the fridge for up to 3 days in a sealed jar.
