Pumpkin Protein Overnight Oats: A High Protein Breakfast from the Purifi Kitchen

This is the breakfast we make on Sunday night so the whole week is covered. It takes about five minutes to stir together, it tastes like fall, and the Greek yogurt and milk bring real protein to a bowl of oats. Pumpkin and chia add fiber, and a few pecans on top give it crunch. Make four jars at once and grab one on your way out the door.

Ingredients

Makes 1 jar (multiply by 4 for the week)

• 1/2 cup old fashioned rolled oats

• 3/4 cup plain nonfat Greek yogurt

• 1/2 cup milk (dairy or unsweetened soy)

• 1/3 cup canned pumpkin puree (plain pumpkin, not pie filling)

• 1 tablespoon chia seeds

• 1 teaspoon maple syrup

• 1/2 teaspoon pumpkin pie spice

• Pinch of salt

• 1 tablespoon chopped pecans, for topping

Directions

1. In a jar or container with a lid, stir together the oats, Greek yogurt, milk, pumpkin, chia seeds, maple syrup, pumpkin pie spice and salt until smooth.

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

3. In the morning, give it a stir and add a splash of milk if it's thicker than you like.

4. Top with the chopped pecans and eat cold, or warm it for 60 to 90 seconds in the microwave.

5. Jars keep in the fridge for up to 4 days. Add the pecans the day you eat it so they stay crunchy.

Nutrition at a Glance

Approximate, per jar: about 29 g protein, 10 g fiber and 450 calories. Values will vary with the exact ingredients you use, especially the yogurt and milk.

Why We Love It

It's an easy way to start the day with protein and fiber instead of a pastry, and it's built entirely from simple, whole ingredients. It's also flexible: swap the pecans for walnuts or pumpkin seeds, or use mashed sweet potato in place of the pumpkin. Find more recipes and nutrition resources at https://purifiiv.com/weight-loss-nutrition.

Nutrition values are approximate. This recipe is for general information and is not medical advice. If you are on a GLP-1 medication or have dietary restrictions, talk with your provider about what is right for you.

Written and reviewed by Johnathon Nolen, and Dr. Jeremy Nelson.