High Protein Pumpkin Spice Latte Overnight Oats

If you love pumpkin spice lattes as much as I do, you’re going to love these High Protein Pumpkin Spice Latte Overnight Oats! We’re combining real coffee, pumpkin puree, warm fall spices, and plenty of protein into one creamy, delicious breakfast.

It’s like enjoying your favorite fall coffee shop drink for breakfast, but with approximately 30 grams of protein per serving!

And if you’ve made any of my other overnight oats recipes, you know I love blending everything together. Instead of traditional chewy oats, you get a thick, creamy texture that’s almost like pudding.

These pumpkin spice latte overnight oats are perfect for meal prep, too. Make four jars at once, pop them in the refrigerator, and you’ve got a delicious breakfast waiting for you on busy mornings.

Plus, they’re Trim Healthy Mama E friendly!

High Protein Strawberry Cheesecake Overnight Oats

If you enjoy creamy, blended overnight oats, you might also love my Strawberry Cheesecake Overnight Oats. They’re another delicious way to enjoy a protein-packed breakfast without spending a lot of time in the kitchen.

Why You’ll Love These Pumpkin Spice Latte Overnight Oats

There are so many reasons to add this recipe to your fall breakfast rotation!

• High in protein: Protein powder, Greek yogurt, Fairlife milk, sprouted oats, and chia seeds all contribute protein.

• Real coffee flavor: Espresso or strong cold brew gives these oats that delicious pumpkin spice latte taste.

• Creamy blended texture: No chewy oatmeal here! Everything blends into a smooth, pudding-like breakfast.

• Perfect for meal prep: Make four individual servings at once.

• Trim Healthy Mama friendly: A delicious E breakfast with healthy carbohydrates and lean protein.

• Full of fall flavor: Pumpkin, vanilla, and pumpkin pie spice give these oats that cozy fall flavor.

• Easy to customize: Adjust the coffee strength, spices, and sweetness to suit your preferences.

And the best part? No cooking required! Just blend, pour, and refrigerate.

What Makes These Pumpkin Spice Latte Overnight Oats Different?

There are plenty of pumpkin overnight oats recipes out there, but I wanted these to actually taste like a pumpkin spice latte.

That means we’re not just adding pumpkin and cinnamon to regular overnight oats.

We’re using real coffee!

Espresso gives these oats that delicious coffee shop flavor, while pumpkin puree and warm spices bring in all those wonderful fall flavors.

I also blend my overnight oats instead of leaving the oats whole.

Blending everything together gives you a thick, smooth consistency. If you aren’t a big fan of traditional overnight oats because of the texture, this might completely change your mind!

How Do These Overnight Oats Have So Much Protein?

One of my favorite things about this recipe is that the protein comes from several different ingredients.

We’re not relying on protein powder alone!

Here’s what I use:

RYSE Marshmallow Protein Powder

I use three scoops of RYSE Marshmallow Protein Powder for the entire recipe. It adds protein along with a delicious sweetness that works beautifully with the pumpkin and coffee.

Nonfat Greek Yogurt

Plain, nonfat Greek yogurt adds even more protein while helping create that thick, creamy texture.

Fairlife Fat-Free Milk

I use half unsweetened almond milk and half Fairlife fat-free milk.

The Fairlife milk adds additional protein, while the almond milk keeps the consistency just right.

Sprouted Oats

I prefer using sprouted oats in my overnight oats recipes. They provide healthy carbohydrates, fiber, and a little additional protein.

Chia Seeds

Chia seeds help thicken the mixture while contributing fiber, protein, and healthy fats.

When everything is combined and divided into four servings, these overnight oats provide approximately 30 grams of protein per jar, depending on the exact brands and ingredient measurements.

That’s a delicious way to start your morning!

How to Get the Best Pumpkin Spice Latte Flavor

Here’s something important about this recipe: I want these oats to actually taste like a pumpkin spice latte!

That means the coffee needs to come through instead of getting lost behind the pumpkin pie spice.

Use Real Espresso or Strong Cold Brew

Espresso is wonderful in this recipe because it gives you that recognizable latte flavor.

However, strong cold brew works well, too.

Just make sure your espresso has cooled completely before adding it to the blender.

If you’re using cold brew, remember that different brands and homemade versions vary in strength. You may need to adjust the amount slightly.

Don’t Overdo the Pumpkin Pie Spice

I love pumpkin spice, but too much can overpower everything else.

Start with the amount listed in the recipe card and taste the mixture before adding more.

You want the coffee flavor first, the pumpkin second, and those warm spices in the background.

Use Plain Pumpkin Puree

Make sure you’re using plain pumpkin puree, not pumpkin pie filling.

Pumpkin pie filling usually contains added sugar and spices, which makes it harder to control the sweetness and flavor.

Taste Before Refrigerating

This is probably my biggest tip!

Once everything is blended, give it a taste.

Does it need a little more coffee? Another touch of sweetener? A sprinkle of pumpkin pie spice?

Now is the perfect time to make those adjustments.

Just remember that flavors can change slightly after chilling, so you can always make another small adjustment before serving.

Why I Blend My Overnight Oats

If you’ve tried my other overnight oats recipes, you probably already know that I prefer blending them.

Traditional overnight oats are usually made by stirring oats, milk, and other ingredients together and allowing everything to soften overnight.

And there’s absolutely nothing wrong with that!

But I love the texture you get when everything is blended.

The oats, Greek yogurt, protein powder, chia seeds, pumpkin, and milk become thick and creamy after chilling.

It’s almost like eating pudding for breakfast!

Blending also helps distribute the flavors evenly, so you’re getting the pumpkin, coffee, vanilla, and spices in every bite.

High Protein Chunky Monkey Overnight Oats

If you love creamy blended oats, be sure to try my Chunky Monkey Overnight Oats, too. They’re another fun way to change up your breakfast meal prep.

Are Pumpkin Spice Latte Overnight Oats Trim Healthy Mama Friendly?

Absolutely! These High Protein Pumpkin Spice Latte Overnight Oats are a THM E (Energizing) breakfast when prepared with the plan-friendly ingredients and portions in the recipe.

We’re using sprouted oats and pumpkin for healthy carbohydrates, along with plenty of lean protein.

The nonfat Greek yogurt, Fairlife fat-free milk, and protein powder help boost the protein content.

I also use unsweetened almond milk to keep the mixture creamy without adding a lot of extra fat.

Chia seeds provide fiber and help thicken the oats beautifully.

To keep your oats THM E friendly, pay attention to any extras or toppings you add, particularly those containing additional fats.

I love recipes like this because eating the Trim Healthy Mama way doesn’t mean missing out on all those delicious seasonal flavors.

You can still enjoy pumpkin spice latte goodness in a breakfast that fits your plan!

How to Make Pumpkin Spice Latte Overnight Oats

These are incredibly simple to prepare, especially since everything gets blended together.

1. Make your espresso or strong coffee and allow it to cool completely.

2. Add the sprouted oats, almond milk, Fairlife milk, nonfat Greek yogurt, protein powder, chia seeds, pumpkin puree, coffee, and remaining ingredients to your blender.

3. Blend until everything is smooth and creamy.

4. Taste the mixture and adjust the coffee strength, sweetness, or pumpkin pie spice if needed.

5. Divide the mixture evenly among four jars or airtight containers.

6. Cover and refrigerate overnight, or for at least four hours.

That’s it!

In the morning, give your oats a quick stir, add your favorite topping if desired, and enjoy!

Check the recipe card below for exact ingredient measurements.

How Long Do Pumpkin Spice Overnight Oats Need to Refrigerate?

I recommend letting these oats sit in the refrigerator overnight for the best texture.

However, they should thicken enough to enjoy after approximately four hours.

The oats and chia seeds absorb moisture as they rest, creating that wonderful creamy consistency.

If your oats are thicker than you prefer in the morning, simply stir in a small splash of milk.

I personally love how easy they are to grab straight from the refrigerator!

Optional Pumpkin Spice Latte Toppings

These oats are delicious on their own, but adding a topping makes them feel a little more like a special coffee shop breakfast.

One of my favorite options is a simple mixture of nonfat Greek yogurt, vanilla, and a little sweetener.

Spoon it over the chilled oats for a creamy layer, then finish with a sprinkle of cinnamon or pumpkin pie spice.

Other options include:

• Extra cinnamon

• Pumpkin pie spice

• Lightly sweetened nonfat Greek yogurt

• A small amount of whipped cream, if it fits your eating plan

For the prettiest presentation, I recommend adding the topping right before serving.

How to Meal Prep These High Protein Overnight Oats

One of the things I love most about overnight oats is how much easier they make busy mornings.

This recipe makes four servings, so you can prepare breakfast for several days in one batch.

I like using individual jars or containers because everything is already portioned out and ready to grab.

Here are a few of my favorite meal prep tips:

• Make sure your coffee is completely cooled before blending.

• Taste your mixture before dividing it into jars.

• Use airtight containers to keep everything fresh.

• Leave a little room at the top if you plan on adding toppings.

• Keep creamy toppings separate until you’re ready to serve.

If you enjoy having breakfast ready in the refrigerator, overnight oats are such a great option!

For another delicious make-ahead breakfast, try my Peach Cobbler Overnight Oats. They’re especially good when you’re craving something fruity instead of coffee-flavored.

How to Store Pumpkin Spice Latte Overnight Oats

Store your overnight oats in covered jars or airtight containers in the refrigerator.

For best quality, enjoy them within 3–4 days.

The oats may continue to thicken as they sit, so you might want to add a small splash of almond milk or Fairlife milk before eating.

Give everything a good stir and add your topping.

I don’t recommend freezing this recipe because the yogurt-based mixture may change texture once thawed.

High Protein Pumpkin Spice Latte Overnight Oats FAQs

Can I use cold brew instead of espresso?

Yes! Strong cold brew is a great alternative to espresso.

Just make sure it has enough coffee flavor to come through once it’s blended with the pumpkin, yogurt, and other ingredients.

Can I use regular oats instead of sprouted oats?

Absolutely!

I prefer sprouted oats, but regular old-fashioned rolled oats can also work in this recipe.

The finished texture may vary slightly depending on the oats you use.

Can I make these overnight oats without a blender?

You can mix the ingredients by hand, but the texture will be different.

Blending is what gives these oats that smooth, creamy, pudding-like consistency.

Can I use a different protein powder?

Yes, although protein powders vary quite a bit in sweetness, flavor, and texture.

I use RYSE Marshmallow Protein Powder, which works really well with the pumpkin spice latte flavors.

If you’re using a different brand, you may need to adjust the sweetness or add a little more liquid.

Can I use decaf coffee?

Definitely!

Decaf espresso or strong decaf coffee works well if you want the flavor without the caffeine.

Can I make these oats sweeter?

Of course!

Protein powders can vary in sweetness, so I recommend tasting the blended mixture before adding any additional sweetener.

Do I have to add the topping?

Not at all!

These oats are creamy and delicious without any topping.

The optional yogurt topping just makes them feel a little more special.

How long will these overnight oats last in the refrigerator?

For best quality, I recommend eating them within 3–4 days when kept properly refrigerated.

More High Protein Overnight Oats Recipes You’ll Love

If you love having easy, high-protein breakfasts ready in the refrigerator, be sure to check out some of my other overnight oats recipes!

Strawberry Cheesecake Overnight Oats — Creamy cheesecake flavor with delicious strawberries.

Chunky Monkey Overnight Oats — A fun combination of banana, chocolate, and peanut butter flavors.

Banana’s Foster Overnight Oats — Sweet banana and caramel-inspired flavors.

Apple Pie Overnight Oats— All those delicious apple pie flavors in a make-ahead breakfast.

Lemon Raspberry Overnight Oats — Bright lemon flavor paired with raspberries for a refreshing breakfast.

A Delicious High Protein Fall Breakfast

If you love pumpkin spice lattes, these High Protein Pumpkin Spice Latte Overnight Oats are such a fun way to enjoy those flavors for breakfast.

The combination of real coffee, pumpkin, warm spices, and creamy blended oats makes this a delicious change from traditional oatmeal.

And with approximately 30 grams of protein per serving, it’s a breakfast that offers more than just great flavor!

Make a batch during your next meal prep session, and enjoy having breakfast ready when you need it.

Don’t forget to save this recipe for your next fall meal prep day!

Print Pin

High Protein Pumpkin Spice Latte Overnight Oats

Course Breakfast

Cuisine American

Diet Diabetic, Low Fat, Vegetarian

Servings 4

Author Jennifer

Ingredients

Blended base

• 1 cup sprouted old-fashioned rolled oats
• 1 1/2 cups milk
• 1 cup nonfat Greek yogurt
• 3 scoops vanilla protein powder
• 3 tablespoons chia seeds
• 1 teaspoon vanilla extract
• Pinch of salt

Pumpkin spice latte add-ins

• 1/2 cup plain pumpkin puree
• 1 1/2 teaspoons pumpkin pie spice plus more if needed
• 1-2 shots espresso brewed and completely cooled
• or about 1/2 cup strong cold brew
• On-plan sweetener to taste

Optional creamy topping

• Nonfat Greek yogurt
• Sweetener
• Splash of vanilla
• Pumpkin pie spice or cinnamon
• or - Canned or Fresh Whipped Cream

Instructions

• Brew the espresso and allow it to cool completely.
• Add the oats, milk, Greek yogurt, protein powder, chia seeds, vanilla, pumpkin, pumpkin pie spice, espresso and salt to a blender. Blend until completely smooth and creamy.
  
• Taste. You’re looking for **coffee first, pumpkin second, with warm spice in the background**. If the coffee flavor is too mild, add another 1/2 to 1 shot espresso. Add sweetener if desired.
• Divide evenly among **4 jars**. Cover and refrigerate overnight, or at least 4 hours.
  
• The next morning, stir and taste again. Adjust the sweetness if necessary.
• If desired, mix a little nonfat Greek yogurt with sweetener and vanilla and spoon it over each jar. Finish with a sprinkle of cinnamon or pumpkin pie spice. Or top with canned or fresh whipped cream if desired. I use the reduced fat spray can for mine.