5 from 28 votes

Overnight Oats Recipe for Weight Loss

Name: Healthy Overnight Oats for Weight Loss
Prep time: 10 min
Total time: 490 min
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; Pinch of cinnamon (optional); Dash of vanilla (optional); ¼ cup mixed berries (fresh or frozen, plus more for topping)

Brittany Mullins, Certified Health CoachUpdated Oct 17, 2026

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59 Comments

Servings: 1

8 hrs 10 mins

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These 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.

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

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.

Why You’ll Love These Low Calorie Overnight Oats
Low Calorie Overnight Oats Recipe Ingredients
How to Make Overnight Oats for Weight Loss
Storing Low Calorie Overnight Oats
Frequently Asked Questions
More Overnight Oats to Try
Healthy Overnight Oats for Weight Loss Recipe

“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!”

– Jacqui

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Why You’ll Love These Low Calorie Overnight Oats

Woman (Brittany Mullins) wearing a white shirt and sipping a green smoothie.

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

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.

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.

A spoon mixing together ingredients in a jar.

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!

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

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

Do you have to soak the oats overnight?

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.

What’s the best container for overnight oats?

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

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Overnight Oats with Yogurt

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5 from 28 votes

Healthy Overnight Oats for Weight Loss

By: Brittany Mullins

These creamy low calorie overnight oats have approximately 195 calories and 6 grams of fiber per serving. Made with yogurt, chia seeds and berries, they’re easy to prep ahead for a lighter breakfast or afternoon snack.

Prep Time: 10

Soak Time: 8

Total Time: 8 10

Servings: 1

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.