Dairy Farmers of Canada

Overnight Pumpkin Porridge

Our dietitians' favourite

Cooking oats in milk creates a creamy texture and cooks the nutrients right in. This overnight soak method reduced the cooking time of steel-cut oats by about half while also allowing the flavour of the pumpkin and the aromatic spices to blend into a comforting breakfast while you sleep.

  • Prep: 5 min - 10 min
  • Cooking: 10 min - 15 min
  • Refrigeration: 6 h - 12 h
Yields 4 Servings
overnight pumpkin porridge


  • 3/4 tsp (3 mL) ground cinnamon
  • 1/2 tsp (2 mL) ground ginger
  • Pinch salt
  • 1 cup (250 mL) unsweetened pumpkin purée
  • 2 cups (500 mL) milk
  • 1 cup (250 mL) water
  • 1 cup (250 mL) steel-cut oats
  • 4 tsp (20 mL) maple syrup divided
  • Pumpkin seeds to garnish (optional)
  • Additional ground cinnamon
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In an airtight container or bowl, stir together cinnamon, ginger, salt and pumpkin; gradually stir in milk and water. Stir in oats. Cover and refrigerate for at least 6 hours or for up to 12 hours.

Transfer oat mixture to a large saucepan; stir well. Bring just to a boil over medium heat, stirring often. Reduce heat and boil gently, stirring constantly, for about 5 minutes or until thick and oats are tender. Remove from heat, cover and let stand for 3 minutes.

Spoon porridge into 4 bowls and drizzle each with 1 tsp (5 mL) maple syrup and sprinkle with pumpkin seeds and cinnamon.


Be sure to use traditional steel-cut oats for this recipe and not a quick-cooking variety as the quick-cooking oats create a mushy, pasty texture with this soaking method.

Extra porridge can be refrigerated in an airtight container for up to 3 days. Add more milk to thin to desired texture when reheating. Reheat on medium-high (70%) power in the microwave or in a saucepan over medium heat.

Extra pumpkin purée can be refrigerated in an airtight container for up to 3 days or frozen for a few months. Add pumpkin to smoothies, muffins, soups and even spaghetti sauce.

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Nutritional information

Per serving
Energy: 261
Protein: 11 g
Carbohydrate: 44 g
Fat: 5 g
Fibre: 8 g
Sodium: 102 mg

Top 5 Nutrients

(% DV*)
Calcium: 21 % / 230 mg
Magnesium: 40 %
Phosphorus: 31 %
Vitamin A: 54 %
Vitamin B12: 32 %