AmericanPorridge

Pumpkin Latte Oats

Pumpkin-spice overnight oats with ground coffee, a cool soy-yogurt latte-foam ripple and roasted edamame crunch.

Make-aheadPortableContains soy
Hands-on5 minTotal time8 hr 5 minEnergy791 kcalProtein34g
Recipe details
LightEasy-goingPregnancy caution

Equipment: Blender

Keep chilled after cooking

Pumpkin Latte Oats
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Dry

Blender

Toppings

Latte foam

Now we make

Method

This is made the night before - just stir and serve in the morning.

5 min hands-on 8 hr 5 min altogether
  1. 1
    Defrost 3Β½ tbsp cooked roasted edamame overnight in the fridge if using frozen
    πŸŒ™ the night beforeπŸ– 1 min
  2. 2
    Mix 120g oats, 2Β½ tbsp chia seeds and 2ΒΎ tbsp raisins well
    πŸŒ™ the night beforeπŸ– 1 min
  3. 3
    Blend the 120g pumpkin puree, 170ml soy milk, 60g water, 1ΒΌ tsp ground coffee, Β½ tsp cinnamon, Β½ tsp cardamom and Β½ tsp ginger well for 10 seconds
    πŸŒ™ the night beforeπŸ– 1 min
  4. 4
    Combine the oats, chia seeds and raisins and pumpkin, soy milk, water, coffee, cinnamon, cardamom and ginger, ensuring no dry pockets, and leave covered overnight
    πŸŒ™ the night beforeπŸ– 1 minπŸ’€ 8 hr unattended
  5. 5
    Spoon 95g plain, unsweetened soy yogurt over the oats and drag it through once or twice to make a cool, tangy latte-foam ripple. Finish with edamame and serve
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inPhosphorusMagnesiumSelenium
Lower inVitamin KVitamin EVitamin C

Calories

791kcal

38%
Top contributors
Oats Β· 53%Chia Seeds Β· 12%Raisins Β· 10%
17% cal

Protein

34.3g

54%
Top contributors
Oats Β· 48%Soy Milk Β· 14%Edamame Β· 12%
57% cal

Carbs

112.7g

Top contributors
Oats Β· 59%Raisins Β· 16%Chia Seeds Β· 8%
26% cal

Fat

22.6g

32%
Top contributors
Oats Β· 36%Chia Seeds Β· 34%Soy Milk Β· 12%

Small numbers, big impact

Everyday essentials

Fibre26.27g
89%
Top contributors
Oats Β· 43%Chia Seeds Β· 33%Raisins Β· 7%
Vitamin B122.09ΞΌg
87%
Top contributors
Soy Milk Β· 100%
Vitamin D3.27ΞΌg
22%
Top contributors
Soy Milk Β· 62%Soy Yogurt Β· 38%
Iodine0.00ΞΌg
0%
Iron11.00mg
61%
Top contributors
Oats Β· 51%Chia Seeds Β· 18%Pumpkin Β· 9%
Zinc6.44mg
59%
Top contributors
Oats Β· 60%Chia Seeds Β· 18%Edamame Β· 7%
Calcium627.22mg
63%
Top contributors
Soy Milk Β· 33%Chia Seeds Β· 25%Soy Yogurt Β· 20%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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