If your mornings are rushed but your protein goal is not, overnight oats are the easiest fix. This version blends pumpkin and cottage cheese into the oats so each jar lands at about 21 grams of protein.
The cottage cheese melts into the oats as they chill, so you get a creamy, pumpkin-pie texture without any cooking and without protein powder.
Why You’ll Love This Recipe
- About 21g protein and 11g fiber per jar
- 10 minutes of prep, then the fridge does the work
- Tastes like pumpkin pie, with no added fat beyond the pecans
- Makes 2 jars, so it doubles easily for the whole week
Ingredient Notes
Use plain canned pumpkin purée, not pumpkin pie filling, which has added sugar. Small-curd 2% cottage cheese disappears into the oats best; if you dislike the texture, blend the cottage cheese with the almond milk first. Old-fashioned rolled oats stay chewy overnight, while quick oats turn mushy.
How It Comes Together
- Stir everything except the pecans together
- Divide into two jars and chill 6 hours or overnight
- Top with pecans and serve cold or warm
Full measurements and step-by-step directions are in the recipe card below.
Nutrition snapshot: ~21g protein / ~446 cal per serving. Calorie needs vary, so adjust portions to fit your own goals.
Tips and Swaps
- Blend the cottage cheese and almond milk first for a completely smooth, custard-like texture.
- Swap the maple syrup for a zero-calorie sweetener if you want fewer carbs.
- Stir in a spoonful of nonfat Greek yogurt to push the protein closer to 25g per jar.
- Eat within 4 days; the oats soften more each day, so stir in a splash of milk before serving.
More Recipes You’ll Love
- Maple Bacon Protein Breakfast Bowl
- High Protein Oatmeal Cream Pies
- This Week’s 7-Day Calorie Deficit Meal Plan (GLP-1 Friendly)
- 7-Day Calorie Deficit Meal Plan (GLP-1 Friendly)
Frequently Asked Questions
How long do pumpkin overnight oats last in the fridge?
Up to 4 days in a sealed jar. Add the pecans just before eating so they stay crunchy.
Can I make these without cottage cheese?
Yes. Use nonfat plain Greek yogurt instead, and expect about the same protein with a slightly tangier flavor.
Can I heat overnight oats?
Yes. Microwave a jar for 60 to 90 seconds and stir. They taste like warm pumpkin pie oatmeal.
Does the cottage cheese taste strong?
Not really. The pumpkin, spice and maple cover it, and blending it first removes the texture entirely.
Is this a good breakfast for a calorie deficit or GLP-1 meal plan?
Each jar is about 446 calories with 21g protein and 11g fiber, so it is filling for the calories. Portion needs vary, so check with your provider if you are on a GLP-1 medication.
Can I freeze overnight oats?
They freeze fine for up to 2 months without the toppings. Thaw in the fridge overnight, then stir.
Recipe
Pumpkin Pie Cottage Cheese Overnight Oats
Ingredients
- 1 cup old-fashioned rolled oats
- 1 cup 2% cottage cheese small curd
- 1 cup unsweetened almond milk plus more to loosen
- 1/2 cup canned pumpkin purée not pie filling
- 2 tbsp chia seeds
- 2 tbsp pure maple syrup
- 1 1/2 tsp pumpkin pie spice
- 1 tsp vanilla extract
- 1 pinch salt
- 2 tbsp chopped pecans for topping
Instructions
- Mix the base: In a medium bowl, stir together the oats, cottage cheese, almond milk, pumpkin purée, chia seeds, maple syrup, pumpkin pie spice, vanilla and salt.
- Stir well: Stir for 30 seconds until there are no streaks of pumpkin left.
- Portion: Divide the mixture between two 16-ounce jars or containers.
- Chill: Cover and refrigerate for at least 6 hours or overnight.
- Loosen: Stir in a splash of almond milk if the oats are thicker than you like.
- Top and serve: Top with the chopped pecans and a dash of cinnamon. Serve cold, or microwave 60 to 90 seconds for a warm bowl.
Notes
Nutrition
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