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Pumpkin Spice Overnight Oats

This Saturday 10th October is World Oatmeal Day, so here's the perfect recipe to celebrate! I recently discovered my love for overnight oats and I'm obsessed. They take 5 minutes to put together and are ready for you as soon as you wake up in the morning! These oats taste delicious, they're filling and are also nutritionist approved!

We recommend making your own pumpkin spice, and we have a recipe listed below adapted from AllRecipes. It's great to have on hand during the fall season for adding some warm flavors to your breakfast and desserts, and it keeps just as well as other spices! It also ensures that you know exactly what is going into your body and is not a spice mix filled with other additives. If you want to buy a ready-made pumpkin spice mix, check the ingredients list to make sure it's only spices in there!

Oats are the perfect fiberous grain, because they're so versatile - they can be used in lots of different ways, like oatmeal, overnight oats, granola, ground into flour for pancakes, or to bulk up a smoothie! Not only are they versatile, but they're also filling. Oats are whole grains, which are naturally created to keep us fuller for longer, as they are full of fiber. This makes oats a great part of a diet where you are trying to manage or lose weight. Fiber is also necessary for a healthy digestive tract, and has many health benefits, like blood sugar control, and heart disease and stroke reduction. Try swapping out white carbohydrates with their wholegrain counterparts in order to be as nutritious as possible!

We added chia seeds into this recipe because of the number of health benefits they offer, without affecting the flavor. They are packed with plant-based omega-3 fatty acids, which are great for supporting healthy cholesterol levels, which reduce the risk of heart attacks and strokes. They also fight inflammation and reduce the risk of diabetes. In addition to omega-3s, they contain fiber which also helps keep you fuller for longer. They are also a source of plant-based protein.

If you recreate this recipe, be sure to post it on Instagram and tag us @lorrainekearneynutrition; we love to see you eating delicious, nutritious foods!


Pumpkin Spice Overnight Oats

Prep time: 5 mins

Inactive: 8-12 hours


Homemade pumpkin spice mix

*Can make in a bigger batch by doubling or tripling this amount

1 teaspoon cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon ground ginger

1/8 teaspoon ground cloves


⅓ cup rolled oats

1 tablespoon chia seeds

¼ teaspoon pumpkin spice, or more to taste

½ teaspoon honey

½ cup unsweetened almond milk

1 tablespoon slivered almonds

½ apple diced


  1. In a mason jar or storage container, add oats, chia seeds, pumpkin spice, honey and almond milk. Seal tight and place in the refrigerator overnight.

  2. In the morning remove from the refrigerator, stir the oats and top diced apple and almonds. Enjoy!

Remember, eating healthy doesn't have to look boring!

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