My Cozy Comfort: Low Sugar Pumpkin Spice Overnight Oats
Pumpkin spice season used to mean a coffee order that cost more in sugar than in coffee. I loved it. My energy levels, less so.
Now I get my pumpkin spice fix from a jar of oats instead — plain pumpkin puree and a proper spice blend do the job a syrup-laden latte used to do, just without the syrup part.
One practical tip: use plain canned pumpkin puree, not pumpkin pie filling — they sit right next to each other on the shelf and are not the same thing.
*Per USDA FoodData Central
The Swap Snapshot
| Typical Version | The Sugar Swap Version | Sugar per serving* |
|---|---|---|
| Pumpkin Spice Latte or Sweetened Puree Syrup-laden pumpkin spice latte or pre-sweetened pumpkin puree — 25g sugar per serving |
Pumpkin Spice Overnight Oats Unsweetened pumpkin puree, pumpkin pie spice blend, chia seeds — naturally warm and cozy |
25g→6g |
*Based on USDA FoodData Central values. The Sugar Swap is not medical or nutritional advice.
Ingredients
Serves 1 · Scale as needed
- ½ cup (45g) rolled oats
- 1 cup (240ml) unsweetened almond milk
- ¼ cup (60g) ⇄ unsweetened pumpkin puree — the spice latte swap
- 1 tbsp (12g) chia seeds
- ½ tsp pumpkin pie spice blend
- ½ tsp monk fruit sweetener (optional, to taste)
Instructions
- 1
In a jar, combine the rolled oats, almond milk, pumpkin puree, chia seeds, pumpkin pie spice, and monk fruit sweetener if using.
- 2
Stir until the pumpkin puree is fully incorporated and everything is well mixed.
⇄ Swap NoteDouble-check the can says "pumpkin puree," not "pumpkin pie filling" — the filling has sugar already mixed in.
- 3
Seal and chill in the fridge overnight, or for at least 4 hours.
- 4
In the morning, stir well, adding a splash more almond milk if too thick.
- 5
Top with chopped pecans or extra cinnamon for that autumnal finish.
Plain pumpkin puree, real spice blend, no syrup latte required.
Why I Made This Swap
Pumpkin puree on its own is mild and unsweetened — the spice blend is what creates that familiar pumpkin-spice flavor people associate with sugary lattes. Turns out the spice was always doing more work than the sugar.
Common Mistakes
- Grabbing pumpkin pie filling instead of plain puree. Always check the label — they sit right next to each other on the shelf.
- Skipping the spice blend or using too little. It's responsible for most of the "pumpkin spice" flavor here.
Storage
Keeps well in the fridge for up to 4 days. Stir before eating.
Nutrition per serving
*Per USDA FoodData Central · Typical version: 25g sugar · The Sugar Swap is not medical or nutritional advice.
Frequently Asked Questions
Can I make my own pumpkin pie spice blend?
Yes — a mix of cinnamon, nutmeg, ginger, and a pinch of cloves gets you most of the way there.
Is canned pumpkin the same as fresh roasted pumpkin?
For this recipe, plain canned pumpkin puree works great and keeps things quick — just make sure it has no added sugar.
Looking for more ways to start your day without the sugar spike? See the full list in Best Low Sugar Breakfast Ideas.