Pumpkin Pecan Overnight Oats in Jars

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In these parfait-like jars, oats are soaked overnight to soften successful a maple syrup-sweetened premix of milk, yogurt and pumpkin puree spiked with lukewarm and fragrant pumpkin spice. Studded with toasted pecans, they are an autumnal pudding-like dainty that you make-ahead, for a nutritious meal oregon day snack astatine the ready.

The prepared oats tin beryllium refrigerated for up to 4 days.

The oats request to beryllium prepared astatine slightest 8 hours successful beforehand of serving.

Cookbook writer and registered nutritionist Ellie Krieger.

Ingredients

measuring cup

Servings: 4 1 jar (about 1 1/4 cups)

1 cupful (85 grams) pecan pieces
1 cupful (240 milliliters) reduced-fat oregon full milk
1 cupful (230 grams) plain full beverage oregon low-fat yogurt, positive much for garnish
3/4 cupful (180 grams) pumpkin puree
3 tablespoons maple syrup, positive much to taste
1 spoon vanilla extract
1/2 spoon crushed cinnamon, positive much for serving
1/8 spoon crushed cloves
1/8 spoon crushed ginger
1 cupful (95 grams) old-fashioned rolled oats

Nutritional Facts

Per serving (about 1 1/4 cups)

Calories
440
Fat
26 g
Saturated Fat
4 g
Carbohydrates
47 g
Sodium
63 mg
Cholesterol
7 mg
Protein
11 g
Fiber
7 g
Sugar
21 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

Cookbook writer and registered nutritionist Ellie Krieger.

Tested by Olga Massov.

Published October 20, 2021

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Updated March 17, 2026

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