The Coziest Pumpkin Spice DASH Diet Overnight Oats

I used to think that managing my blood pressure meant my breakfast options were limited to bland, boring food. For a while, I really struggled to find something exciting to start my day with. Boy, was I wrong! It just took a little creativity to unlock a world of flavor.

This recipe is proof that you can have it all: a breakfast that’s incredibly delicious, wonderfully satisfying, and perfectly heart-healthy. These spiced pumpkin DASH diet overnight oats have become my absolute go-to for busy mornings. They taste just like pumpkin pie in a jar, and I have a feeling you’re going to love them as much as I do!

Why This is the Perfect DASH Diet Recipe

When you’re looking for simple and delicious heart healthy breakfast recipes, this one checks all the boxes. It’s truly a game-changer!

• Packed with Flavor, Not Sodium: We use warm autumn spices to create a deep, rich flavor, so you won’t even miss the salt.
• Perfect for Meal Prep: Make a few jars at the start of the week for a grab-and-go breakfast that’s ready when you are.
• Simple & Accessible Ingredients: You can find everything you need for this recipe at your local grocery store. No specialty items required!
• Naturally Sweetened & Satisfying: With protein from the yogurt and fiber from the oats and pumpkin, this breakfast will keep you full and energized all morning.

The Building Blocks of Flavor

The magic of this recipe is how simple ingredients come together to create something special. It’s one of my favorite recipes for high blood pressure because we build layers of flavor without relying on salt.

First up, unsweetened pumpkin purée. This is our superstar ingredient! It’s not just for pies; it’s packed with potassium, which is essential for the DASH diet. It also gives our oats a wonderful creaminess and a subtle, earthy sweetness.

Next, the warm spice blend. Think of cinnamon, ginger, nutmeg, and cardamom as your flavor toolkit. These spices create that cozy, comforting flavor that makes this recipe so addictive. It’s the best trick for creating incredible low sodium breakfast ideas—when you use bold spices, you don’t need the salt.

Finally, we have plain non-fat Greek yogurt. This adds a tangy brightness that balances the sweetness of the pumpkin and maple syrup. More importantly, it provides a fantastic boost of protein and creates that rich, pudding-like texture that makes these oats feel like such a treat.

Here’s how you put it all together.

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Heart-Healthy Spiced Pumpkin Soaked Oats

A rich, pudding-like breakfast packed with autumnal spices and wholesome ingredients. This heart-healthy version is specifically designed to be delicious and satisfying while being low in sodium, saturated fat, and added sugars. Prepare it in minutes for a ready-to-go morning treat.

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Resting Time 6 hours hours

Servings 3 jars

Calories 357kcal

Equipment

• Large mixing bowl
• Medium Bowl
• Whisk
• Silicone spatula
• Three 12-ounce (350 mL) jars with lids

Ingredients

• 1 ½ cups 144 g old-fashioned rolled oats
• 2 tbsp 24 g whole chia seeds
• 1 tsp 2.6 g ground cinnamon
• ½ tsp 1 g ground ginger
• ¼ tsp 0.5 g ground nutmeg
• ¼ tsp 0.5 g ground cardamom
• ¾ cup 204 g plain non-fat Greek yogurt or Icelandic skyr
• ¾ cup 183 g unsweetened pumpkin purée
• 1 ½ cups 360 mL unsweetened oat milk
• 1 tbsp 20 g pure maple syrup
• 3 tbsp 36 g monk fruit/erythritol blend sweetener
• 1 ½ tsp 7.5 mL pure vanilla extract

Instructions

• Prepare the Dry Base: In a large mixing bowl, add the rolled oats, chia seeds, cinnamon, ginger, nutmeg, and cardamom. Whisk everything together until the spices are evenly distributed.
• Blend the Pumpkin Cream: In a separate medium bowl, combine the Greek yogurt, pumpkin purée, oat milk, maple syrup, monk fruit sweetener, and vanilla extract. Whisk vigorously until the mixture is smooth, creamy, and uniform in color.
• Combine: Pour the liquid pumpkin cream mixture over the dry oat base in the large bowl.
• Incorporate Thoroughly: Using a silicone spatula, fold the ingredients together. Scrape the sides and bottom of the bowl to ensure no dry pockets of oats remain and the mixture is fully combined.
• Portion and Seal: Carefully divide the oat mixture evenly among the three jars. Seal each jar securely with its lid.
• Chill and Set: Transfer the sealed jars to the refrigerator. Allow them to chill for a minimum of 6 hours, or overnight, until the oats have absorbed the liquid and the mixture has thickened to a spoonable, pudding-like consistency. Serve chilled.

Notes

• Storage: These soaked oats can be stored in their sealed jars in the refrigerator for up to 4 days, making them ideal for meal prep.
• Sweetness: Adjust the monk fruit sweetener to your personal taste. You can start with 2 tablespoons and add more if desired.
• Consistency: If your oats seem too thick after chilling, simply stir in an extra splash of oat milk until you reach your desired texture.

Nutrition Information (per serving)

• Calories: 357 kcal
• Total Fat: 8 g
• Saturated Fat: 1.2 g
• Sodium: 79 mg
• Total Carbohydrate: 54 g
• Dietary Fiber: 11 g
• Total Sugars: 11 g
• Includes Added Sugars: 4 g
• Protein: 18 g

Tips for a Perfect Result

You’ll be a pro at making these in no time! Here are a few of my favorite tips to guarantee a perfect jar every single time.

• Mix Well: When you combine the wet and dry ingredients, be sure to scrape the bottom and sides of the bowl. This prevents any dry clumps of oats and ensures every bite is perfectly creamy.
• Taste and Adjust: Everyone’s sweetness preference is different! Feel free to adjust the monk fruit sweetener to your liking. Start with a little less and add more if you need it.
• Nail the Consistency: If you open your jar and the oats are a bit too thick for your liking, just stir in another splash of oat milk until you reach that perfect, spoonable texture.

Frequently Asked Questions (FAQ)

Are oats good for a low sodium diet?

Absolutely! Oats are one of the best foods you can eat on a heart-healthy diet. Plain, uncooked oats are naturally very low in sodium and are a fantastic source of soluble fiber, which has been shown to help lower cholesterol. They are a cornerstone of the DASH diet for good reason!

Can I make this recipe dairy-free or gluten-free?

Yes! To make it dairy-free, simply use a plant-based Greek-style yogurt (like one made from coconut or almond). To make it gluten-free, ensure you purchase certified gluten-free rolled oats.

What are some DASH-friendly toppings for these oats?

This is the fun part! I love topping my oats with a sprinkle of toasted, unsalted pecans or walnuts for a nice crunch. A few fresh berries for extra antioxidants or a dollop of Greek yogurt are also delicious choices.

A Taste of Healthy Living

Starting your day with a meal that nourishes your body and tastes amazing is one of the best forms of self-care. This recipe proves that eating for your health doesn’t have to be a chore; it can be a joyful and delicious experience.

I hope you’ll give these DASH diet overnight oats a try. It’s more than just a recipe—it’s a perfect example of how vibrant and satisfying healthy eating can be. Let me know what you think in the comments below!