Gluten Free Pumpkin Spice Overnight Oats | Refined Sugar Free - Coeliac Sanctuary

https://www.coeliacsanctuary.co.uk/recipe/gluten-free-pumpkin-spice-overnight-oats-refined-sugar-free

Posted On: 13th October 2026

These gluten free pumpkin spice overnight oats are a delicious autumn breakfast made with pumpkin puree, Greek yoghurt, chia seeds, maple syrup and warming spices. Easy to prepare the night before, they're naturally sweetened with maple syrup and make a lovely refined sugar free breakfast for chilly mornings.

Gluten Free Pumpkin Spice Overnight Oats | Refined Sugar Free

This recipe is...

High Fibre, Healthier Option, Vegetarian

Ingredients

40g gluten free oats
1tbsp chia seeds
40g pumpkin puree
60g Greek yogurt
1.5tbsp maple syrup
40ml semi skimmed milk
1/2tsp cinnamon
1/4tsp ground ginger
1/4tsp mixed spice

Preparation Time: 5 Mins
Cooking Time: 6 Hours

This recipe contains

Dairy

Method

1. Place the gluten free oats in a bowl or small container ready to make your overnight oats. If you cannot tolerate gluten free oats, you can use rice flakes or buckwheat flakes as an alternative.

2. Add chia seeds, pumpkin puree, Greek yogurt, maple syrup, semi skimmed milk and the spices and thoroughly mix until everything is combined and the pumpkin puree and spices are evenly distributed throughout the mixture

3. Spoon the mixture into a small mason jar, lidded container or tub. Cover and place in the fridge overnight, or for at least 6 hours, to allow the oats and chia seeds to absorb the liquid and soften. The mixture will thicken as it chill and create a more of a thick pudding texture.

4. If you like stir before serving (I don't usually, I just leave as it) and if you don't like the thick texture add a splash of milk to loosen.

5. Serve topped however you like but I love it with some more Greek yogurt and about 20g of gluten free granola. If you don't want to use those nuts, seeds, apple, figs, pomegranate seeds all work well, or you could just have it as it is.

This recipe makes serving
Nutritional info per 1 serving

Calories	Carbs	Fibre	Fat	Sugar	Protein
390	59g	10g	8g	28g	14g