I, almost more than anyone, am a lover of fresh produce. But, canned foods definitely have a place in my kitchen as well. Canned beans, tuna, tomatoes, and, obviously, pumpkin, are almost always in my pantry.

Why do I adore canned food so much?

Nutritious

Cans might not get all the hype that fresh fruits and veggies do, but believe it or not, canned foods are usually just as nutritious as there fresh counterparts. In fact, canning preserves most of the food’s nutrients. Protein, carbs, and fats are unaffected by the canning process. Most minerals and fat-soluble vitamins (A, D, E, and K) are also retained. To make your bite even better, stick to low-sodium or no salt added versions. That way you can control the sodium content of your dish.

Affordable

Filling your shopping cart with cans is one of the easiest ways to stretch your dollar. Even if you’re going for organic, canned food is considerably budget-friendly. I will admit that sometimes, fresh beats canned in terms of taste and quality, but not always. Some canned veggies, such as beets, pumpkin,and tomatoes, are just as great, and so saving a buck and opting for the canned version is totally worth it.

Time-Saving

Cooking with cans doesn’t just save you money; it sure as hell saves a ton of time too. Being that whatever is in the can is usually already cooked, it saves you that extra step. Put it this way: Cooking a pot of dried chickpeas, including an overnight soak, takes at least 12 hours. Opening and draining a can of chickpeas takes 15 seconds. Get the point?

Shelf-Stable

Cans last a very long time, making them a must-have in case of last minute necessity, emergency, and/or scarcity. Plus, since canned food doesn’t spoil anywhere as quickly as fresh food, it makes it way easier to cut down on food waste.

With that being said, let’s move on to the fun stuff – the food! Canned pumpkin is way more versatile than you might think. Although many associate pumpkin with all things fall, like fresh-baked pies and spiced lattes, this fall time fave can be enjoyed year round in a number of ways, and this overnight oats recipe proves it.

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Pumpkin Pie Overnight Oats

A perfect use for canned pumpkin puree, no matter the time of year!

Course Breakfast

Keyword Breakfast, Oatmeal

Prep Time 5 minutes minutes

Chill Time 4 hours hours

Total Time 4 hours hours 5 minutes minutes

Servings 1

Equipment

• Jar

Ingredients

• 1/2 cup old fashioned oats
• 1/2 tsp pumpkin pie spice*
• 1/2 Tbsp chia seeds
• 2/3 cup milk (I used cashew milk)
• 2 Tbsp canned pumpkin puree (can use fresh pumpkin puree)
• 1 Tbsp maple syrup
• 1/2 tsp vanilla extract
• optional toppings: pumpkin seeds (pepitas), granola, nut butter, etc.

Instructions

• In a jar or small container, mix together oats, pumpkin pie spice, and chia seeds until evenly combined.
• Add remaining ingredients (except toppings) and stir to combine.
• Cover and allow to thicken in the fridge for at least 4 hours. Overnight is best
• Once thickened, stir a few times. If it thickened too much, or if you prefer a looser consistency, add a splash of milk to loosen. Top it off with toppings of choice and enjoy!

Notes

*If you do not own pumpkin pie spice, you can make your own batch by combining 3 Tbsp ground cinnamon, 2 tsp ground ginger, 2 tsp ground nutmeg, 1 tsp ground allspice, and 1 tsp ground cloves.

BONUS TIP: This recipe only calls for a small amount of canned pumpkin, so you’ll have the rest of the can leftover. Don’t know what to do with it? Using the same spices and flavors in the recipe above, you can totally swirl pumpkin into yogurt, throw some into a protein shake or smoothie, or even add a few tablespoons into pancake batter. Get creative!