These Pumpkin Pie Overnight Oats Are Packed With 16 Grams Of Fiber & Always Keep Me Full

The season of pumpkin pie this and pumpkin spice that is upon us. And as a dietitian, I’m all for adding more pumpkin to your day—it is a vegetable after all! This veggie naturally has a mildly sweet taste, but so many pumpkin recipes are geared for breakfast. While these foods may satisfy your sweet tooth, they will surely spike your blood sugar and leave you feeling hungry (yet again) within the hour.

Makes 1 serving (16 grams of fiber) 

If you're like me, you may have lost trust in oats for not satisfying your hunger. But that’s likely because it was missing a lot of fiber. A typical half-cup serving of dry oats only provides about 4 grams of fiber, so you really do have to add other foods to the mix to significantly bump up the fiber count. 

It’s recommended to eat between 25 and 38 grams of fiber daily to support a healthy gut microbiome1, digestive regularity2, balanced cholesterol and blood sugar levels, and feelings of satiety3.* 

And that fiber comes from the combination of numerous ingredients: The oats of course, but also chia seeds (which for their tiny size and modest portion also provide 4 grams of fiber). 

However, the biggest fiber contributor comes from the 6 grams in mindbodygreen’s organic fiber+ with prebiotic support (formerly known as organic fiber potency+). This fiber comes from guar beans, mushrooms, and green kiwifruit. I appreciate that it’s a blend of most soluble and insoluble fiber and research supports the role of guar bean fiber in satiety4, regularity5, and blood sugar control6.*

I love that this power is truly flavorless, 100% organic, and blends seamlessly into my oats. When I started adding to my routine a year ago, I immediately felt a difference in my hunger levels between breakfast and lunch (aka my stomach wasn’t grumbling for a snack).* 

The recipe without the pumpkin (my base overnight oats recipe), is pretty dense. But the added pumpkin puree (which is thick yet airy) creates a product that feels more voluminous and fluffy. 

The pumpkin pie spice brings out the natural sweetness of the pumpkin and adds some coziness to this otherwise chilled meal. 

Pumpkin recipes don’t have to be filled with heaps of added sugar and no fiber that cause you to crash minutes later. If you're looking for a healthy, pumpkin breakfast look no further than these simple overnight oats.