If you are into easy breakfast ideas, you can’t go wrong with this easy pumpkin spice overnight oatmeal parfait recipe. These breakfast parfaits are loaded with gluten free whole rolled oats, seeds, and tons of flavor! They make a tasty fall breakfast.

We are huge chia pudding fans, and this pumpkin spice overnight oats recipe is like a marriage between chia pudding and overnight oats. The chia seeds add a protein boost to help get you through your day, while the certified gluten free whole rolled oats give it more substance.

Add in thick creamy Greek yogurt, and you get a fun gluten free breakfast parfait with Greek yogurt the whole family will love! If you need more breakfast inspiration, I have many delicious gluten free breakfast recipes for you to try.

Why This Recipe Is Great:

  • This recipe is great because not only is it full of delicious fall flavors, but it is made for meal prep.
  • You can make it in bulk, adapt it to avoid allergens, and customize it to make it exactly how you like it!
  • This recipe is gluten free and, egg-free, vegan, dairy-free, and it makes a delicious healthy breakfast.

This simple recipe is a meal prepper’s dream! Full of fall flavors you love, this pumpkin spice overnight oats without pumpkin puree recipe is hands down a winner!

Allergen Information:

This recipe is gluten-free, soy-free, egg-free, and nut-free. Make it dairy-free and vegan by using vegan yogurt.

Why you must use certified gluten free oats:

If you are Celiac or gluten-sensitive, using certified gluten-free oats is critical. Look for certified gluten free oats. Oats are typically grown next to wheat fields, so gluten-free oats are critical if you are Celiac. Gluten free oats are protected so that they stay safe from contamination.

When you are gluten free, it is really important to eat certified gluten free oats. It isn’t that regular oats contain gluten, but most oats have gluten due to cross-contamination.

If you love overnight oats, you will also want to try my Gluten Free Apple Crisp Overnight Oatmeal.

Top Pick
Bob's Red Mill Gluten Free Old Fashion Rolled Oats, 32-ounce (Pack of 4)

This is the main brand of gluten free oats I use both for breakfast and in many of my baking recipes. Bob's Red Mill certifies their oats, which means they are grown with the purity protocol to ensure there is no cross-contamination.

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Ingredient Notes:

  • Certified Gluten Free Whole Rolled Oats – Ensure the package says they are certified gluten free. Do not use quick oats unless you like a mushier texture.
  • Chia Seeds – you can use white or black chia seeds; do not use crushed chia seeds.
  • Non-Dairy Milk – Any variety will work in this recipe. Pick your favorite.
  • Greek Yogurt – You can substitute non-dairy yogurt to keep this recipe vegan.
  • Coconut Sugar – you can also use maple syrup, honey, or brown sugar.
  • Pumpkin Spice – you can use a pre-made mix or combine ground cinnamon, ginger, nutmeg, and cloves.
  • Nuts/raisins/bananas or any other garnishes you like. See below for more mix-in ideas.

Recipe Step-by-Step Directions:

A photo of the pumpkin spice overnight oats ingredients in a container.

Step 1: Put all of the ingredients into a sealable container. You can use a glass storage container or even a mason jar!

Overnight oats mixed with pumpkin spice flavors in a container.

Step 2: Mix it all together and seal it. Put it in the refrigerator overnight and wake up to a ready-made, delicious fall-flavored breakfast!

Mix-In Ideas:

You can add all sorts of fun things to this pumpkin spice overnight oats recipe. Here are some of our favorites:

  • Mini chocolate chips
  • Shredded coconut
  • Chopped pecans or slivered almonds
  • Raisins
  • Banana slices
  • Drizzle peanut butter over the top

Meal Prep It:

This overnight oat with chia seeds recipe is so easy to meal prep. You can meal prep this pumpkin spice overnight oats in two ways:

  1. You can make a big batch without the liquid ingredients and store it in an air-tight container. It should keep up to a month. Add some to a smaller container with the liquid ingredients when you want to make it.
  2. You can make several air-tight containers of this recipe with the liquid ingredients and store them in your refrigerator for up to 4 days. I love to use small mason jars to do this.

Expert Tips and Recipe FAQ:

Can you use quick oats?

I do not recommend using quick oats for this recipe because they will turn to mush!

Can you omit the oats?

Yes, you can definitely omit the oats and make this a pumpkin spice chia pudding. Use 3 tablespoons chia seeds to 1 cup milk. The seasonings will remain the same.

Can you omit the chia seeds?

You can make this without the chia seeds. Just add another ½ cup of gluten free rolled oats.

How do you store overnight oats?

Store the overnight oatmeal parfait in an airtight container in the refrigerator. These parfaits will last up to 3 days in the refrigerator if you mix them with milk. If you mix the dry ingredients, you can store those in an air-tight container in the pantry for up to 1 month.

A mason jar filled with Greek yogurt and pumpkin spice overnight oats.

If oats cause a reaction, you can easily skip the oats! I have some great chia pudding recipes on the blog, including Matcha Green Tea Chia Pudding and Vanilla Chia Pudding, that you can also try!

More Gluten Free Breakfast Recipes:

A mason jar filled with Greek yogurt and pumpkin spice overnight oats.

Pumpkin Spice Overnight Oats

Sandi Gaertner
This delicious pumpkin spice overnight oats parfait makes a delicious healthy breakfast. Use certified gluten free whole rolled oats for gluten free!
5 from 4 votes
dairy free allergen icon
gluten free allergy icon
soy free allergy icon
Prep Time 5 minutes
Refrigerate 4 hours
Total Time 4 hours 5 minutes
Course Gluten Free Breakfast Recipes
Cuisine American
Servings 4 parfaits
Calories 227 kcal


  • 1 cup whole rolled oats *see note
  • 3 tablespoons chia seeds
  • 1 ¾ cups non-dairy milk *see note
  • 1 teaspoon pumpkin spice
  • 1 tablespoon coconut sugar *see note
  • 1 cup Greek yogurt For dairy-free use dairy-free yogurt


  • Add all of the ingredients to an air-tight container.
  • Mix the ingredients and seal the container.
  • Put it into the refrigerator for 4 hours or overnight.
  • Optional…eat as is or in the morning, put Greek yogurt into a glass or bowl. Add the pumpkin spice overnight oats on top. Enjoy!


  1. It is critical to use certified gluten free oats if you are Celiac. Cross-contamination runs high in regular oats.
  2. You can use any type of non-dairy milk or regular milk in this recipe.
  3. I like to use coconut sugar, but you can also use brown sugar or maple syrup to sweeten these overnight oats.
  4. To make this without chia seeds, add another ½ cup of oats.
  5. To make this as straight chia pudding, use 3 tablespoons chia pudding to 1 cup milk.
  6. Quick oats will work in this recipe, but your oatmeal texture will be mushy.
  7. This overnight oats recipe will keep up to 4 days in an air-tight container.


Please know that every gluten free flour blend has a different starch to grain ratio. If you use a blend I didn’t test, you may need to adjust your moisture levels in your baked goods.


Serving: 1gCalories: 227kcalCarbohydrates: 27gProtein: 13gFat: 8gSaturated Fat: 3gCholesterol: 13mgSodium: 73mgPotassium: 321mgFiber: 5gSugar: 9gVitamin A: 173IUCalcium: 246mgIron: 2mg
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Nutrition Disclaimer

Nutritional information is an estimate provided to you as a courtesy. You should calculate the actual nutritional information with the products and brands you are using with your preferred nutritional calculator.

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