The Washington Post

Pumpkin Pecan Overnight Oats in Jars

Pumpkin Pecan Overnight Oats in Jars 4.000

Tom McCorkle for The Washington Post; food styling by Gina Nistico for The Washington Post

Nourish Oct 21, 2021

In these parfait-like jars, oats are soaked overnight to soften in a maple syrup-sweetened mix of milk, yogurt and pumpkin puree spiked with warm and fragrant pumpkin spice. Studded with toasted pecans, they are an autumnal pudding-like treat that you make-ahead, for a nutritious breakfast or afternoon snack at the ready.

Active time: 10 mins; Total time: 10 mins, plus at least 8 hours chilling time

Make Ahead: The oats need to be prepared at least 8 hours in advance of serving.

Storage Notes: The prepared oats can be refrigerated for up to 4 days.


When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 4 servings; 1 jar about 1 1/4 cups

  • 1 cup (85 grams) pecan pieces
  • 1 cup (240 milliliters) reduced-fat or whole milk
  • 1 cup (230 grams) plain whole milk or low-fat yogurt, plus more for garnish
  • 3/4 cup (180 grams) pumpkin puree
  • 3 tablespoons maple syrup, plus more to taste
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon, plus more for serving
  • 1/8 teaspoon ground cloves
  • 1/8 teaspoon ground ginger
  • 1 cup (95 grams) old-fashioned rolled oats


In a small dry skillet over medium-high heat, toast the pecans, stirring frequently, until fragrant, 3 to 5 minutes. Transfer to a cutting board to cool, then coarsely chop. Set aside half of the pecans and transfer the remaining to an airtight container and refrigerate.

In a medium bowl, whisk together the milk, yogurt, pumpkin puree, maple syrup, vanilla, cinnamon, cloves and ginger until combined. Stir in the reserved pecans and the oats. Taste, and add 1 more tablespoon of maple syrup, if desired. Let the mixture sit for 15 minutes, then stir well and divide the mixture evenly among four 12-ounce (1 1/2-cup) jars. Cover the jars tightly and refrigerate for at least 8 hours and preferably overnight.

Right before serving, top each jar with a quarter of the refrigerated pecans, a dollop of yogurt and a sprinkle of cinnamon.

Recipe Source

Cookbook author and registered nutritionist Ellie Krieger.

Tested by Olga Massov.

Email questions to the Food Section.

Email questions to the Food Section at

Nutritional Facts

Calories per serving (about 1 1/4 cups): 440

% Daily Values*

Total Fat: 26g 40%

Saturated Fat: 4g 20%

Cholesterol: 7mg 2%

Sodium: 63mg 3%

Total Carbohydrates: 47g 16%

Dietary Fiber: 7g 28%

Sugar: 21g

Protein: 11g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

Most Read Lifestyle