Breakfast & Brunch Healthy Cereal Recipes Healthy Oatmeal Recipes Overnight Oatmeal Pumpkin-Date Overnight Oats Are Packed with 8 Grams of Gut-Healthy Fiber 3.7 (3) 3 Reviews The combination of prebiotic ingredients like oats, flaxmeal and dates make these pumpkin overnight oats a delicious and nutritious option for supporting gut health. Dates add natural sweetness while yogurt adds tang as well as a healthy dose of probiotics to start your day off right. By Julia Levy Julia Levy Julia Levy has been working in recipe publishing for almost a decade, but testing recipes for as long as she's been able to wield a spoon. EatingWell's Editorial Guidelines Published on October 11, 2024 Tested by Marianne Williams Tested by Marianne Williams Marianne Williams has been a test kitchen professional for Dotdash Meredith since 2016. Her recipes have been featured in many publications, including Food & Wine, Real Simple, Southern Living, Health, Rachael Ray and other print and digital brands. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Active Time: 15 mins Chill Time: 8 hrs Total Time: 8 hrs 15 mins Servings: 6 Nutrition Profile: No Added Sugar Sesame-Free Weight Loss Soy-Free High-Fiber Heart-Healthy Healthy Cholesterol Vegetarian Egg-Free Gluten-Free Gut Healthy Anti-Inflammatory Mediterranean Diet Jump to Nutrition Facts Jump to recipe If you’re looking to change up your breakfast routine with a favorite flavor of the fall season, look no further than these Pumpkin Overnight Oats. The creamy, slightly sweet and salty oat mixture offers a boost of gut-friendly fiber and vitamin A thanks to our hero ingredients, pumpkin and rolled oats. We swirl in homemade date paste, which brings a naturally sweet, caramel-like taste and gut-friendly prebiotics. Keep reading for our expert advice, including what toppings to add to elevate this make-ahead breakfast. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! If you substitute regular dates for Medjool dates, be sure to factor in that you’ll be using more of them because the regular dates are smaller.You can adjust the thickness of the oats to your preference by adding a splash of your favorite milk.For the best flavor, toast nuts before using in a recipe. To toast chopped pecans, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. Nutrition Notes Canned pumpkin is a nutrition powerhouse. It’s rich in vitamins A and C, which are essential for immune function and skin health. Additionally, it’s packed with fiber, aiding in digestion and promoting a feeling of fullness, and potassium, which supports heart health. Rich in natural sugars, Medjool dates offer a quick energy boost, making them an excellent snack for an active lifestyle. Medjool dates are also packed with fiber, which supports digestive health and helps maintain steady blood sugar levels. The antioxidants in dates help combat oxidative stress and inflammation in the body. Rolled oats are an excellent source of complex carbohydrates, providing sustained energy and helping to keep you full for longer periods. They are rich in dietary fiber, particularly beta-glucan, which has been shown to help lower cholesterol levels, improve heart health and regulate blood sugar. Flaxseed meal is rich in lignans, plant compounds with antioxidant properties that may reduce the risk of cancer and improve cardiovascular health. It also offers soluble fiber, which can help lower cholesterol and stabilize blood sugar levels, plus insoluble fiber, which promotes regular bowel movements and supports digestive health. Cook Mode (Keep screen awake) Ingredients 3 cups unsweetened plain almond milk 1 cup unseasoned canned pumpkin ½ cup whole-milk plain strained (Greek-style) yogurt 3 tablespoons flaxmeal (ground flaxseed) 1 teaspoon vanilla extract ¾ teaspoon ground cinnamon ¾ teaspoon ground ginger (optional) ½ teaspoon salt plus ⅛ teaspoon, divided 3 cups old-fashioned rolled oats 5 pitted Medjool dates 5 tablespoons hot water ½ cup chopped pecans, toasted Directions Whisk 3 cups almond milk, 1 cup pumpkin, ½ cup yogurt, 3 tablespoons flaxmeal, 1 teaspoon vanilla, ¾ teaspoon cinnamon, ¾ teaspoon ginger (if using) and ½ teaspoon salt in a large bowl until smooth; stir in 3 cups oats. Cover and refrigerate for at least 8 hours or up to 4 days. Meanwhile, place 5 dates in a food processor; pulse until finely chopped and sticky, about 10 (1-second) pulses. With the processor running, slowly pour 5 tablespoons hot water through the chute, 1 tablespoon at a time, until the mixture forms a semi-smooth paste, about 15 seconds, stopping to scrape down sides as needed. Stir in the remaining ⅛ teaspoon salt. Transfer to an airtight container and refrigerate until ready to serve and up to 2 weeks. To serve, spoon a scant 1 cup of the oats into a bowl and swirl in a heaping 1 tablespoon date mixture. Top with a heaping 1 tablespoon pecans. To make ahead Prepare through Step 1; cover and refrigerate for up to 4 days. Refrigerate the date mixture (Step 2) in an airtight container for up to 2 weeks. Frequently Asked Questions What’s the difference between canned pumpkin/puree vs. pumpkin pie mix/filling? Canned pumpkin is 100% pumpkin puree without any additives, while pumpkin pie mix or filling is a convenient presweetened mixture of pumpkin and spices like cinnamon, cloves, allspice and ginger. This recipe calls for the former. What are some delicious add-ins and toppings? To complement the pumpkin flavor, consider adding some toasted pepitas, sliced bananas and almond butter. What’s the best way to store overnight oats? We recommend choosing airtight wide-mouthed jars like Mason jars for storing overnight oats. The jars should be large enough to accommodate the oatmeal, which expands as it rests in the fridge, as well as the other ingredients and toppings. Make sure there’s also a little room left over for your spoon. Store the overnight oats in the refrigerator and consume them within 4 days for the best flavor and texture. EatingWell.com, October 2024 Rate It Print Nutrition Facts (per serving) 317 Calories 13g Fat 42g Carbs 10g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size scant 1 cup oat mixture & generous 1 Tbsp. each date mixture & pecans Calories 317 % Daily Value * Total Carbohydrate 42g 15% Dietary Fiber 8g 28% Total Sugars 9g Protein 10g 20% Total Fat 13g 17% Saturated Fat 2g 8% Cholesterol 2mg 1% Vitamin A 375µg Vitamin C 2mg 2% Vitamin D 1µg Vitamin E 4mg 30% Folate 27µg Vitamin K 8µg Sodium 324mg 14% Calcium 332mg 26% Iron 3mg 18% Magnesium 106mg 25% Potassium 478mg 10% Zinc 2mg 21% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Christa Brown, M.S., RDN, LD Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines