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Pumpkin + Apple Oat Cups

Enjoy the flavors of fall with these creamy Pumpkin Apple Overnight Oats! Made with pumpkin purée, Greek yogurt, rolled oats, chia seeds, and warm pumpkin pie spices, this make-ahead breakfast is packed with fiber, protein, and healthy fats to keep you satisfied throughout the morning.
Topped with crisp apples and crunchy pepitas, this recipe provides a delicious combination of textures and nutrients that support gut health, heart health, and balanced blood sugar. Perfect for busy mornings, meal prepping, or a nutritious grab-and-go breakfast.
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Servings: 4
Course: Breakfast
Ingredients Method Notes

Ingredients
  

  • 2 cups old-fashioned rolled oats
  • 1 cup unsweetened pumpkin purée
  • 1 cup plain Greek yogurt
  • 2 cups unsweetened oat milk or milk of choice
  • ¼ cup chia seeds
  • ¼ cup pure maple syrup adjust to taste
  • 1 tablespoon pumpkin pie spice
  • 3 medium apples diced (Honeycrisp, Gala, or Fuji work well)
  • ½ cup raw pepitas pumpkin seeds

Method
 

  1. Prepare the pumpkin mixture. In a large mixing bowl, whisk together the pumpkin purée, Greek yogurt, oat milk, maple syrup, and pumpkin pie spice until smooth and creamy.
  2. Add the oats and chia seeds. Stir in the rolled oats and chia seeds, making sure everything is evenly incorporated.
  3. Refrigerate overnight. Cover the bowl or divide the mixture into individual airtight containers. Refrigerate for at least 4–6 hours, preferably overnight, allowing the oats and chia seeds to absorb the liquid and develop a creamy consistency.
  4. Prepare the apple topping. Dice the apples into small, bite-sized pieces, keeping the skin on for additional fiber and polyphenols. For the freshest texture, prepare the apples just before serving.
  5. Assemble and serve. Divide the overnight oats into five portions. Top each with diced apples and approximately 1½ tablespoons of pepitas. Sprinkle with additional cinnamon if desired.
  6. Enjoy! Serve chilled or gently warm the oats before adding the apple and pepita toppings.

Notes

Nutrient
 Amount
Calories
 ~435 kcal
Protein
 ~16 g
Total carbohydrates
 ~65 g
Dietary fiber
 ~11 g
Total fat
 ~14 g
Saturated fat
 ~2 g
Total sugars
 ~20 g
Added sugars
 ~4 g