Healthy Overnight Oats for Weight Loss
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.
Servings: 1
Equipment
- Mason Jar (I like wide-mouth jars for overnight oats)
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
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