These hearty pumpkin spice overnight oats make the perfect grab-and-go breakfast! Double the batch to have a ready-made meal available throughout the week. Top each jar with dairy or non-dairy yogurt and chopped pecans for a nourishing breakfast or snack.
Ingredients
1¾ cups
non-dairy milk
½ cups
pumpkin purée
2 tablespoons
maple syrup
1 teaspoons
pumpkin pie spice
½ teaspoons
cinnamon
1 pinches
sea salt
4 tablespoons
chia seeds
1 cups
rolled oats
Nutrition Facts
Per serving Recipe serves 4
- Protein 14%
- Net carbs 49%
- Fat 38%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 208kcal
- Protein
- 6.2g
- Total Carbohydrates
- 30.4g
- Dietary Fiber
- 8.3g
- Net Carbs
- 22.1g
- Total Sugars
- 7.3g
- Sucrose
- 6.1g
- Glucose
- 0.16g
- Fructose
- 0.06g
- Total Fat
- 7.7g
- Saturated Fat
- 0.79g
- Monounsaturated Fat
- 0.76g
- Polyunsaturated Fat
- 4g
- Trans Fat
- 0.02g
- Sodium
- 69.8mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 1.6mg
- Thiamin (B1)
- 0.2mg
- Riboflavin (B2)
- 0.29mg
- Niacin (B3)
- 1.8mg
- Pantothenic Acid (B5)
- 0.35mg
- Vitamin B6
- 0.04mg
- Folate (B9)
- 17.5µg
- Vitamin B12
- 0.48µg
- Choline
- 11.5mg
Fat-Soluble Vitamins
- Vitamin A (Retinol)
- 65µg
- Vitamin D
- 1.7µg
- Vitamin E (Alpha-Tocopherol)
- 0.5mg
- Vitamin K1 (Phylloquinone)
- 5.5µg
Minerals
Minerals
- Calcium
- 296mg
- Iron
- 2.7mg
- Magnesium
- 96.2mg
- Phosphorus
- 242mg
- Potassium
- 275mg
- Zinc
- 1.7mg
- Copper
- 0.28mg
- Manganese
- 1.7mg
- Selenium
- 14.3µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.15g
- Isoleucine
- 0.26g
- Leucine
- 0.47g
- Lysine
- 0.32g
- Methionine
- 0.13g
- Phenylalanine
- 0.34g
- Threonine
- 0.2g
- Tryptophan
- 0.11g
- Valine
- 0.31g
Non-Essential Amino Acids
- Alanine
- 0.31g
- Arginine
- 0.61g
- Aspartic Acid
- 0.61g
- Cystine
- 0.15g
- Glutamic Acid
- 1.3g
- Glycine
- 0.33g
- Proline
- 0.25g
- Serine
- 0.33g
- Tyrosine
- 0.2g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 0.73g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 2.7g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 1.3g
Other
Carotenoids
- Alpha-Carotene
- 1470µg
- Beta-Carotene
- 2126µg
- Beta-Cryptoxanthin
- 0.9µg
- Lutein + Zeaxanthin
- 37.6µg
- Lycopene
- 0.08µg
Plant Sterols (Phytosterols)
- Phytosterols
- 0.39mg
Other Compounds
- Betaine
- 0.01mg
