Pumpkin Spice Overnight Oats

Autumn in a jar. Real pumpkin purée, warming spices, and a swirl of maple syrup. It’s thick, creamy, and feels like a proper treat. Use tinned pumpkin purée (not pumpkin pie filling, which is full of sugar).

Ingredients (Serves 1):

• 50g rolled oats
• 1 tbsp chia seeds
• ½ tsp pumpkin pie spice (or a mix of cinnamon, ginger, nutmeg, and cloves)
• 100ml milk of choice
• 3 tbsp pumpkin purée
• 1 tsp maple syrup
• 1 tbsp chopped pecans

Method:

1. Mix everything except the pecans. Stir until smooth.
2. Refrigerate overnight. Top with pecans before eating.

Why it’s gut-friendly: Pumpkin is rich in vitamin A and soluble fibre. Oats and chia are prebiotic. The spices are anti-inflammatory.