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  • Rolled oats
  • Unsweetened almond milk
  • Greek yogurt
  • Flaxseed
  • Pumpkin puree
  • Maple syrup
  • Vanilla extract
  • Cinnamon
  • Ginger
  • Nutmeg
  • Salt

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September 27, 2016  |  Issue #628

Pumpkin Spice Overnight Oats

Pumpkin Spice Overnight Oats

Developed by Sonja Goedkoop

With just five minutes of prep time the night before, you’ll have an easy grab-and-go breakfast that will keep you satisfied all morning. These hearty, pumpkin-spiced oats are packed with fiber, protein and cancer-fighting polyphenols. Whole grains like oats can improve your digestion, aid in weight control, and lower your risk for colorectal cancer.

Makes 1 serving.
Per Serving: 330 calories, 7 g fat, 50 g carbohydrate, 17 g protein,
8 g dietary fiber, 280 mg sodium.


  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk (or any type of milk)
  • 1/3 cup plain Greek yogurt
  • 1 Tbsp ground flaxseed
  • 2 Tbsp pumpkin puree
  • 1 Tbsp maple syrup
  • 1/2 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • Pinch of salt


Stir together all ingredients in a medium-sized mixing bowl. Add to a mason jar with a fitted lid. Refrigerate and store overnight.

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