Overnight Oats Recipe for Weight Loss
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Add as Google Trusted SourceThese low calorie overnight oats are creamy, easy to make and packed with 6 grams of fiber for approximately 195 calories per serving. Prep a jar for a lighter breakfast or afternoon snack.
I love my basic overnight oats recipe, but sometimes I want a smaller breakfast or an afternoon snack. That’s why I created these low calorie overnight oats, with a creamy texture, juicy berries and approximately 195 calories per jar.
As a health coach, I look beyond calories when putting together a meal or snack. Here, yogurt adds protein, while oats, chia seeds and berries contribute fiber. Using a smaller portion of oats and unsweetened almond milk keeps this version lighter, while the yogurt helps keep it creamy.
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“I’ve been making these overnight oats for meal prep for a month now. Lasts all week and so good and filling! Definitely is helping me lose a lot of weight and reach my fitness goals this year. Thanks for the stellar recipe!”
Why You’ll Love These Low Calorie Overnight Oats
- Quick and easy: You only need 6 main ingredients and about 10 minutes to mix everything together.
- A lighter option: Each jar has approximately 195 calories, making it a great smaller breakfast or afternoon snack.
- Meal prep friendly: Stir together a few jars ahead of time for busy mornings or a snack straight from the fridge.
Low Calorie Overnight Oats Recipe Ingredients
- old fashioned rolled oats – rolled oats work best for overnight oats recipes! Quick oats/instant oats get too soggy and steel-cut oats don’t soften enough. Oats are naturally gluten-free but are often cross-contaminated, so make sure you grab certified gluten-free, old-fashioned oats if needed.
- milk – you can use any type of dairy or non-dairy milk, but I prefer to use unsweetened cashew milk or almond milk because it’s low in sugar and calories.
- yogurt – plain nonfat Greek yogurt adds creaminess and protein. For a dairy-free or vegan option, use plain dairy-free yogurt. Calories and protein will vary depending on the yogurt you choose.
- chia seeds – for added fiber, protein and healthy fats. Chia seeds also absorb some of the liquid, making the oats thicker.
- sweetener – I used a few drops of vanilla stevia to keep the sugar content down, but zero sugar maple syrup is another great option.
- berries – the perfect low-calorie fruit option! I used a combo of blueberries and raspberries, but use your favorite blend of fresh or frozen berries! Blackberries or strawberries would be great additions.
How to Make Overnight Oats for Weight Loss
Step 1: Add oats, milk, yogurt, chia seeds, your chosen sweetener, berries, vanilla and cinnamon (if using) to a jar or storage container with a lid. Stir well, cover and refrigerate for 2–4 hours or overnight. A shorter soak will give you chewier oats, while an overnight soak creates a softer, creamier texture.
Step 2: The next morning (or when ready to eat), remove the lid and give oats a stir. If they seem too thick you can add a little more milk to loosen the mixture. Top with more fresh berries and enjoy!
Storing Low Calorie Overnight Oats
Store your overnight oats in a sealed container in the refrigerator for up to 4–5 days, depending on the freshness of your ingredients. I think the texture is best within the first 3 days, especially with berries mixed in.
For meal prep, double or triple the recipe and divide it among individual jars. Add extra berries just before serving for the freshest texture.
Frequently Asked Questions
Nope! You can enjoy these oats after 2–4 hours in the fridge, although they’ll be a little chewier. I prefer soaking them overnight for a softer, creamier texture and a breakfast or snack that’s ready when I need it.
I like wide-mouth mason jars or Weck jars because they’re easy to fill, stir and eat from. A 16-ounce jar leaves plenty of room for mixing and toppings, but any food-safe container with a tight-fitting lid will work!
More Overnight Oats to Try
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Healthy Overnight Oats for Weight Loss
Ingredients
- ⅓ cup old fashioned rolled oats
- ½ cup unsweetened vanilla cashew milk or almond milk
- 3 Tablespoons plain nonfat Greek yogurt, or plain dairy-free yogurt
- 1 teaspoon chia seeds
- 1 teaspoon zero sugar maple syrup , or 4-5 drops vanilla stevia
- Pinch of cinnamon, optional
- Dash of vanilla, optional
- ¼ cup mixed berries, fresh or frozen, plus more for topping
Instructions
- Add oats, milk, yogurt, chia seeds, your chosen sweetener, berries, vanilla and cinnamon (if using) to a jar or storage container with a lid.⅓ cup old fashioned rolled oats, ½ cup unsweetened vanilla cashew milk or almond milk, 3 Tablespoons plain nonfat Greek yogurt, 1 teaspoon chia seeds, 1 teaspoon zero sugar maple syrup , Pinch of cinnamon, Dash of vanilla, ¼ cup mixed berries
- Stir well, cover and refrigerate for 2–4 hours or overnight. For softer, creamier oats, let them soak overnight.
- The next morning (or when ready to eat), remove lid and give oats a stir. If they seem too thick you can add a little more milk to loosen the mixture.
- Top with more fresh berries and enjoy! You can eat the oats straight from the jar or pour into a bowl for serving.
Notes
- Dairy-free/vegan: Swap the Greek yogurt for plain dairy-free yogurt.
- Frozen berries: Add straight from the freezer before refrigerating. No need to thaw!
- Meal prep: Double or triple the recipe and divide among individual jars. Add extra berry toppings just before serving.
- Storage: Refrigerate in a sealed container for up to 4–5 days, depending on ingredient freshness. Best enjoyed within 3 days for the freshest texture.
- Nutrition: Values are approximate and will vary with your milk, yogurt, sweetener and any extra toppings.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Equipment
- Mason Jar (I like wide-mouth jars for overnight oats)
Like This Recipe? Rate & Comment Below!
can I use frozen fruit in place of fresh?
Yes! Frozen fruit should work just fine. You can add it frozen and let it thaw with the oats overnight. Hope you enjoy!
thank you! I’ve lost 10 lbs switching to this recipe. so many others couldn’t be made without at least a 350 to 400 calorie price tag haha. And it sooooo delicious!
Woo!! That makes me so happy to hear, Becki. I love that this recipe has been helping you and that you’re enjoying it so much. Thanks for making the recipe and for coming back to leave a review. It means the world to me!
how many grams is a cup?
Conversions depend on ingredient density. Here is a conversion calculator that should be able to help!
Delicious, best recipe.
Yay! So glad you enjoyed this recipe. Thanks for making it and for coming back to leave a review. I really appreciate it!
I work at the store and some men from India came in and bought a whole bunch of mason jars. I asked what they were for and they said overnight oats. It was the first time I ever heard of them and this was recently.
I’m going to try this as I need to lose weight excellent recipes thank you so much.
You’ll have to let me know what you think once you try it!
love this quick and easy recipe
thank you so much! 😊
Yay! That makes me so happy to hear. Thanks for making my recipe and for coming back to leave a review. I appreciate it!
Absolutely delicious and so easy.
So glad you enjoyed the oats, Tracy. Thanks for giving the recipe a try and for coming back to leave a review. I really appreciate it!
I’m not sure what happened with mine, I followed the exact recipe and it was super liquidity. Not sure how to fix it.
Hey Jamie – What kind of oats did you use? Were they sprouted by any chance? I’ve made overnight oats before with sprouts oats and they don’t soak up as much liquid so the result is a bit liquidy. That’s the only thing I can think of if you included the rest of the ingredients! Let me know and I’d be happy to help you troubleshoot.
Could you sub honey for the maple syrup?
Yes! Maple syrup will work instead of honey in this recipe.
Love it
So yummy, satisfying and easy to make!
So glad you enjoyed the overnight oats, Robin! Thanks for leaving a review!
I’ve been making these overnight oats for meal prep for a month now, and I usually have a heaping quarter cup out of the big container I make for breakfast. Lasts all week and ao good and filling! Definitely is helping me lose a lot of weight and reach my fitness goals this year. Thanks for the stellar recipe!
Yay! So glad you’ve been loving this recipe. Thanks for coming back to leave a review. I so appreciate it!
I am but skeptical about oats (think I have never used the right proportion of ingredients to my liking) but I was pleasantly surprised by this recipe! It definitely nailed it for me and have kept it as a go-to.
YAY! I am so glad you gave this recipe a try and it turned out great for you, Vicky. Thank you for sharing your review & star rating, I really appreciate it!
Oh my GOODNESS these turned out and tasted amazing! I added a scoop of vanilla flavored protein powder to mine, and it tasted delicious! 100% my new go to recipe for when I need a quick ready-to-eat
breakfast!
Yay! So glad you loved this recipe, Holden. Thanks for making it and for coming back to leave a review. I so appreciate it!
Do you have low or no sugar and sodium overnight oats meal?
Hi Lynnette! You can omit the sugar in the overnight oat recipes if you prefer. Let me know if you give these a try!
Hi, Brittany 👋. Today I tried low calorie overnight oats that I made. Mmmmmm 👌! It turned out very good 😊, well-prepared, light, enjoyable, pleasant 😁, and divine. I loved your recipe 🥰.
Amazing! I am so glad you gave this one a try and it turned out great for you, Ana. Thanks for taking the time to share your review & star rating, it means so much to me!
Delicious!
Awesome! I am so glad you are enjoying this recipe, Kim. Thank you for coming back and sharing your review and star rating, I appreciate it!
So you you give a Cal breakdown. I’m getting a much higher number per serving but maybe I’m missing something.
The difference might be due on the brand of ingredients you’re using.
If I wanted to substitute 2% milk for the almond milk, would that change the quantity put into the recipe? I can’t wait to try this, seems much more filling and delicious than just cereal alone
Hi Brianna – Nope, you can use 2% milk, it’ll work just fine. Enjoy!
Used to make overnight oats for a long time and then stopped because they were a lot of work. This recipe is simple but doesn’t sacrifice flavor despite the low calories! Thank you
Ahh this makes me SO happy, Jennifer. I am glad you gave this recipe a try and are loving it. Thank you for your review & star rating, I truly appreciate it!
This is a great website! It give you options on how to get started.
Thank you so much!
Does the calorie amount listed include the fruit or just the basic ingredients?
Hi Chey – It includes 1/4 cup of fresh berries. Enjoy!
Love this recipe, its great to have a quick & easy breakfast that’s taste amazing but also healthy. I added in some protein powder. Just to up the protein count.
Yay! So glad you loved this recipe, Lianne. Thanks for making it and for coming back to leave a review. I so appreciate it.
This looks delicious! Do you think I can I add protein powder?
Hi Nicole – You can, but you’ll need to add more liquid and the amount will depend on the type of protein powder you use because different brands soak up more liquid than others. Let me know if you give it a try!
Hi! How big are the jars in your picture? 8 ounces?
Hi Katrina – For overnight oats I love to use these jars!
Hope this helps, enjoy!
It’s hard equate the jars pictured in your recipe to be 16oz, as in your link above. They are so much smaller, with the spoon, a small handful of berries. – and 1/3 cup of oats + liquids, etc. wouldn’t fill a 16oz jar to the top, as pictured. Can we go by the posted nutritional information that it 1X relates to an 8oz jar? Trying to glean the calories for a diabetic family member who is tracking food. Please advise, thank you! 🙂
Hi Rosy – Great question! The nutritional information provided is for one serving, and I always make my overnight oats in a 16oz jar to allow room for mixing and toppings. While the oats don’t fill the jar to the very top, a 16oz jar gives plenty of space for stirring without spills. If you’re portioning into an 8oz jar, the serving may look fuller, but the nutrition facts still apply to the original recipe as written. I hope that helps! Let me know if you need any further clarification!
I have been searching for a low calorie version of overnight oats because they can be very high in calories and I have to say thanks to you I fell in love with overnight oats again. I follow a low calorie diet so this was very helpful and I appreciate it so thank you so much for all of your lovely recipes. I’m always searching your website for something new.
Would you also happen to have a low calorie baked oats version?
Hi Nabila – I am glad to hear that you found and are loving this recipe. I don’t have a specific low calorie baked oatmeal recipe, but you can try to tweak the Basic One Pan Baked Oatmeal recipe to fit your dietary needs. Hope this helps. Thank you for your review & star rating, Ir really appreciate it!
Love this for a quick dinner when I am not really hungry! thanks 🙂
Yay! I am excited to hear that you are loving this recipe, Maria. Thank you for your review + star rating, it means so much to me!
Can you substitute something for the yogurt or leave it out?
Hi Anne – You can omit the yogurt, I would just recommend you add some additional almond milk! Enjoy!
It was really nice and quick, perfect for starting a busy day and it comes in handy if you want to skip some extra calories!
Perfect! I am excited to hear that you are enjoying this recipe, Denisa. Thank you for coming back and sharing your review & star rating, I really appreciate it.