Low Calorie Overnight Oats

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These low calorie overnight oats are really easy to make, perfect for weight loss and can be customized with different mix-ins and toppings. Gluten-free + easily made vegan!

I love my basic overnight oats recipe, but sometimes I want a lighter option for an afternoon snack or mornings when I’m not as hungry. Cue these low calorie overnight oats!

They’re made with less oats than my typical overnight oats recipes and low calorie ingredients such as unsweetened almond milk, fat-free yogurt, fresh berries and stevia.

A jar of low calorie overnight oats topped with fresh mixed berries.

Why You’ll Love This Recipe

  • Super quick and easy to make.
  • You only need 6 main ingredients!
  • Under 200 calories per serving!
  • Gluten-free, low-sugar and can easily be made vegan.
  • Perfect for meal prep and busy, on-the-go mornings.
Ingredients measured out to make Low Calorie Overnight Oats: mixed berries, cashew or almond milk, oats, maple syrup, plain yogurt, chia seeds, cinnamon and vanilla.

Ingredients Needed

  • 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! My favorite brand is Bob’s Red Mill gluten-free oats.
  • 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 – feel free to use your favorite type of yogurt, but I like the 0% Fage Greek yogurt or Culina plain & simple coconut yogurt for a dairy-free option. The lowest calorie option would be a fat-free yogurt!
  • 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.
  • cinnamon & vanilla extract – both are optional but will add some delicious flavor to these oats.
  • 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.
Collage of four photos showing a jar with the ingredients to make Low Calorie Overnight Oats getting mixed together and then thickening up.

How to Make

Add oats, milk, yogurt, chia seeds, stevia, fresh berries, vanilla and cinnamon (if using) to a jar or storage container with a lid (I like using wide mouth 16 oz mason jars or Weck jars). Stir ingredients together and place in the fridge overnight. If you’re in a rush you can shorten the soak time to 2-4 hours.

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! You can eat the oats straight from the jar or pour into a bowl for serving.

A jar of low calorie overnight oats topped with mixed berries.

Do You Have to Soak The Oats Overnight?

You actually don’t! I know they’re called “overnight oats” but you actually just need to soak oats for a few hours.

When I am on top of my meal prep I prefer to soak the oats overnight. But if I forget to prep them, I just make the oats in the morning and let them soak for about 2-3 hours. The longer you soak the oats, the softer they will be. When I only soak for a few hours, the oats are a little chewier, but I don’t mind!

A spoon scooping a bite of oats.

How to Store

Overnight oats are great for meal prep. Feel free to double, triple or quadruple this recipe for the week on Sunday so you have an easy and healthy breakfast ready to go throughout the week!

When stored in a sealed container in the refrigerator overnight oats should last for up to 5 days. They will soften more the longer they sit so I find they’re best on days 1-3, but they’re still safe to eat on days 4 and 5.

More Overnight Oats to Try

Be sure to check out the full collection of oatmeal recipes on EBF!

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5 from 15 votes

Low Calorie Overnight Oats

These low calorie overnight oats are really easy to make, perfect for weight loss and can be customized with different mix-ins and toppings. Gluten-free + easily made vegan!
Prep Time: 10 minutes
Soak Time: 8 hours
Total Time: 8 hours 10 minutes
Servings: 1

Ingredients  

  • cup old fashioned rolled oats
  • ½ cup unsweetened vanilla cashew milk or almond milk
  • 3 Tablespoons plain fat-free yogurt, regular or dairy-free
  • 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 fresh mixed berries, plus more for topping

Instructions 

  • Add oats, milk, yogurt, chia seeds, stevia, fresh berries and vanilla and cinnamon, if using into a jar or storage container with a lid.
    Mixed berries added to jar.
  • Stir ingredients together. Place in the fridge overnight.
    Overnight oats ready to eat in a jar.
  • 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.
    Oats in a jar.
  • Top with more fresh berries and enjoy! You can eat the oats straight from the jar or pour into a bowl for serving.
    A spoon mixing together ingredients in a jar.

Nutrition

Serving: 1 jar | Calories: 195kcal | Carbohydrates: 28g | Protein: 10g | Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 3mg | Sodium: 108mg | Fiber: 6g | Sugar: 5g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Breakfast
Cuisine: American
Keyword: low calorie overnight oats
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating




22 Comments

    1. 5 stars
      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!

      1. 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.

    1. 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!

  1. 5 stars
    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?

    1. 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!

  2. 5 stars
    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.

    1. Yay! So glad you loved this recipe, Lianne. Thanks for making it and for coming back to leave a review. I so appreciate it.

        1. 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!

  3. 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

    1. 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!

  4. 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