A Dietitian’s Favorite Fall Breakfast: Pumpkin Cheesecake Overnight Oats
Welcome to our Recipes With No Food Rules Series, where we celebrate the joy of intuitive eating and wholesome meals that nourish both the body and soul without the food rules.
Mornings can be busy, and sometimes grabbing a balanced, satisfying breakfast feels impossible. That’s where overnight oats come in as a meal-prep friendly, nutrient-dense option that can be made ahead and customized to your taste. Today, I’m sharing one of my fall-inspired favorites: Pumpkin Cheesecake Overnight Oats.
Not only does this recipe taste like dessert for breakfast (without the sugar crash), but it’s also packed with fiber, protein, and healthy fats to help keep your energy steady all morning long.
Why This Breakfast Works
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Rolled oats + chia seeds: Provide complex carbs and soluble fiber, helping with digestion and satiety.
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Pumpkin purée: A seasonal powerhouse full of vitamin A for eye health, plus antioxidants to support your immune system.
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Greek yogurt or cream cheese: Adds protein and a creamy texture that makes this taste like cheesecake.
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Maple syrup or honey: A touch of natural sweetness to balance the warm spices.
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Pumpkin pie spice: Enhances flavor while offering anti-inflammatory properties from cinnamon and nutmeg.
This breakfast checks the boxes for balance — carbs for energy, protein for satiety, and healthy fats for satisfaction.
Ready to give your mornings a cozy upgrade? Try these Pumpkin Cheesecake Overnight Oats this week and let me know how you liked them! Share your creations on Instagram and tag @foodeaseco — we love seeing how you bring these recipes to life.
Instructions
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In a mason jar, combine rolled oats, milk, pumpkin purée, chia seeds, vanilla, pumpkin pie spice, and maple syrup. Stir well.
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In a small bowl, mix Greek yogurt (or cream cheese), milk, and maple syrup until smooth.
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Spoon half the oat mixture into the jar, add a layer of cheesecake mix, then top with the remaining oats.
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Cover and refrigerate overnight (or at least 4 hours) to let the oats soak.
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Before serving, top with crushed graham crackers and an extra drizzle of maple syrup if desired
Make a few jars at once and store them in the fridge for up to 4 days. They’re perfect for busy mornings, post-workout fuel, or even an afternoon snack.
Ingredients
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Oat Mixture:
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½ cup rolled oats
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½ cup milk (dairy or non-dairy)
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¼ cup canned pumpkin purée
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1 tbsp chia seeds (for thickness)
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½ tsp vanilla extract
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½ tsp pumpkin pie spice
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½ tbsp maple syrup or honey
Cheesecake Layer:
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¼ cup Greek yogurt or cream cheese
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1 tbsp milk (to thin if needed)
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½ tbsp maple syrup or honey
Toppings (optional):
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Crushed graham crackers
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Extra drizzle of maple syrup
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