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Pumpkin Pie Overnight Oats: A Trainer-Approved Fall Breakfast

  • Olivia Hannah
  • Sep 15
  • 2 min read

Fall is right around the corner, and at Straight Shot Training in Frederick, MD, we love sharing simple, protein-packed meals that keep our clients fueled for their training sessions. One of our favorites this time of year is Pumpkin Pie Overnight Oats — quick to prep, full of fall flavor, and a perfect way to start your day.


Pumpkin Pie Overnight Oats ingredients recommended by Straight Shot Training personal trainers in Frederick MD: Earth Fed Muscle vanilla protein powder, Quaker rolled oats, Oatly oat milk, canned pumpkin, and ground cinnamon on a kitchen counter

Why Protein in the Morning Matters

When we coach our clients through small-group and one-on-one sessions, we also emphasize nutrition. Starting your morning with protein helps with muscle recovery, keeps your energy steady, and makes you feel satisfied so you’re not battling cravings later. That’s why recipes like this fit so well with the training we do at Straight Shot.


Pumpkin Pie Overnight Oats Recipe

Ingredients (serves 1):

  • ½ cup (40 g) rolled oats

  • ½ cup (120 ml) milk of choice

  • ⅓ cup (50 g) pumpkin puree (about 3–4 tablespoons)

  • 1 scoop vanilla protein powder (I recommend Earth Fed Muscle's Whey Back Vanilla or Common Ground Vanilla Plant Protein)

  • Dash of cinnamon or pumpkin pie spice


Instructions:

  1. In a jar or container, combine oats, milk, pumpkin puree, protein powder, and spice.

  2. Stir until smooth and evenly mixed.

  3. Cover and refrigerate overnight (or at least 4 hours).

  4. In the morning, stir again, add toppings (nuts, seeds, or granola), and enjoy.


    Pumpkin Pie Overnight Oats in a glass mason jar with a spoon, prepared by Straight Shot Training personal trainers in Frederick MD as a high-protein breakfast option

Notes & Variations

  • Dairy-free: Use plant protein + almond, oat, or soy milk.

  • Gluten-free: Choose certified gluten-free oats.

  • Toppings: Pecans, pumpkin seeds, nut butter drizzle, or a sprinkle of granola.


The Perfect Fall Treat for Busy Mornings in Frederick

Our clients appreciate this recipe because it tastes like dessert but fuels you like a balanced breakfast. Whether you’ve got an early session at Straight Shot Training or a packed schedule ahead, these overnight oats are a grab-and-go option that keeps you on track.

✨ Pro tip: Make a few jars at once and keep them in the fridge for 3–4 days.


Pumpkin Pie Overnight Oats in a mason jar stored in the refrigerator, meal-prep tip from Straight Shot Training personal trainers in Frederick MD for a quick, high-protein breakfast

Want More Than Just Recipes?

At Straight Shot Training in Frederick, MD, we specialize in small-group and one-on-one personal training with personalized nutrition guidance. If you’re looking for a personal trainer in Frederick who can help with both workouts and real-world nutrition strategies, we’d love to meet you.


👉 Book your Free Intro Session today and see how coaching with us can support your goals inside and outside the gym.

 
 
 

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