High Fiber Pumpkin Spice Overnight Oats with Chia for First Trimester (Great for Digestion!)
In my first trimester, I clung to anything that didn’t require turning on the stove — and these High Fiber Pumpkin Spice Overnight Oats with Chia became one of those small morning mercies.
They reminded me of my Freezer-Friendly Carrot Pumpkin Muffins — the same cozy, fall-spiced warmth, but even easier to make on days when just the thought of cooking felt like too much.
There’s something quietly comforting about knowing breakfast is already waiting for you — no effort, no overwhelm, just a cool spoonful of something that feels like care.
Why This Pumpkin Spice Overnight Oats Recipe for First Trimester Moms Works
-
High in fiber. Oats and chia seeds help ease digestion and reduce bloating
- No cooking required. Perfect for low-energy or smell-sensitive mornings
- Naturally sweetened. Made with maple syrup for steady energy without sugar crashes.
- Full of fall flavors. Satisfies cravings without a full-on cooking project.
Why These Pregnancy and Postpartum-Friendly Pumpkin Spice Overnight Oats Are Good For You & The Baby
The texture is soft and creamy, speckled with chia and little bursts of pumpkin spice that taste like October wrapped in a blanket.
The oats, yogurt, and pumpkin all work together to soothe constipation — something I didn’t realize I’d be so grateful for. On the hardest days, I’d grab the jar straight from the fridge, crawl back into bed, and eat slowly, letting the cinnamon and maple ease me into the day.
Prep Time: 5 minutes / Chill Time: Overnight (at least 6 hours) / Yields: 1 serving
Ingredients
- 1/2 cup old-fashioned rolled oats
- 1/4 cup plain Greek yogurt
- 2/3 cup coconut milk (or milk of your choice)
- 1/3 cup pumpkin purée (not pumpkin pie filling)
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup
- 1/2 teaspoon pumpkin pie spice
Toppings:
- 1 tablespoon chopped pecans
- A sprinkle of ground cinnamon or a dash of extra pumpkin pie spice
Preparation Instructions
- In a jar or airtight container, combine all the overnight oat ingredients: rolled oats, Greek yogurt, coconut milk, pumpkin purée, chia seeds, maple syrup, and pumpkin pie spice.
- Stir everything together until well combined.
- Cover the jar and place it in the refrigerator overnight (or for at least 6 hours).
- The next morning, give the oats a good stir. If they are too thick for your liking, you can add a little extra coconut milk.
- Top with chopped pecans and a sprinkle of cinnamon or pumpkin pie spice before serving.
Tips & Variations For the Best Pregnancy-Safe Pumpkin Overnight Oats
-
Let it absorb liquid: Don't worry if it looks a bit liquid-y before refrigerating. As the oats sit overnight, they'll absorb lots of the moisture until thick and creamy the next morning.
- Pistachio Pumpkin Spice Overnight Oats: Swap the coconut milk for High Fiber Homemade Pistachio Milk and top the overnight oats with 1/2 tablespoon chopped pistachios.
- Choose the right jar: The mason jar or container should be large enough that, once all the oat mixture is in, it's only 3/4s full. This is because the mixture will expand in the fridge, so it needs space to rise.
- Double Pumpkin Overnight Oats: Swap the yogurt for pumpkin purée for double pumpkin goodness.
- Prep ahead: Double or triple (or quadruple) the oat mixture and divide it between jars. Refrigerate as usual and add toppings right before serving for an easy make-ahead breakfast. It's a lifesaver!
- More toppings: Dried cranberries, shredded coconut, raisins, and chopped walnuts add great flavor and texture. I stick to 1/2-1 tablespoon.
What to Serve With These Pumpkin Spice Overnight Oats
Here are my favorite ways to enjoy them:
- With a drizzle of Constipation-Relief Peanut Butter, Sugar-Free Almond Butter, or 1-Ingredient Pistachio Butter.
- If I'm craving extra fall flair, with my Decaf Pumpkin Spice Latte or Starbucks Copycat Turmeric Golden Milk Latte.
- With my Iced Dalgona Matcha Latte.
How to Store & Reheat these Pregnancy Overnight Oats with Pumpkin Spice
- Fridge: Refrigerate for up to 3 days. Keep away from strong smelling foods like onions to prevent the transfer of odors.
- Reheating: While overnight oats are typically enjoyed cold, you can gently warm them on the stove over low heat if you prefer them warm.
FAQs about these Pumpkin Spice Overnight Oats for Pregnancy & Postpartum
1. Are overnight oats safe during pregnancy?
Yes! Overnight oats made with pasteurized yogurt and milk are completely safe for pregnancy. They’re also rich in fiber, protein, and iron — all of which support healthy digestion and steady energy.
2. Can I eat chia seeds while pregnant?
Absolutely. Chia seeds are packed with omega-3s, fiber, and magnesium, which support brain health, reduce inflammation, and help with constipation during pregnancy.
3. Are pumpkin overnight oats good for first-trimester nausea?
Yes — they’re gentle on the stomach, lightly sweetened, and full of cozy fall flavors. Plus, they’re served cold, which can be soothing on mornings when warm smells make nausea worse.
4. How long can you store overnight oats in the fridge?
They keep for up to 3 days in the refrigerator. Store them in airtight jars and add toppings just before serving.
5. Can I make these pumpkin overnight oats dairy-free?
Definitely. Swap Greek yogurt for dairy-free yogurt and use coconut milk, almond milk, or pistachio milk instead of dairy milk.
6. What makes these pumpkin overnight oats high in fiber?
Oats, chia seeds, and pumpkin purée all add natural fiber to support digestion and reduce pregnancy bloating.
A Note From My Chaotic Kitchen
If you make this, don’t rush it. Let it sit overnight not just to thicken, but to remind you that nourishment doesn’t always need urgency or effort. Some comfort comes quietly, waiting for you when you wake up.
For more overnight oats recipes for pregnancy, check out my Morning Sickness Chocolate Overnight Oats and Morning Sickness Banana Coconut Overnight Oats.
