Low Calorie Overnight Oats

These low calorie overnight oats are super easy to make and they’re a great weight loss recipe. Add your favorite toppings to give this healthy breakfast even more flavor!

I’ve been obsessed with overnight oats lately. They’re my go-to choice if I’m in a rush and they taste incredible. The best part is, there are so many different ways to customize overnight oats.

You can add nuts, fruits, seeds, or even chocolate. The options are endless – which is another reason why I love them. Because we all know that eating the same thing for breakfast can get boring.

If you’re searching for a low calorie meal, this recipe is for you. That doesn’t mean it has to taste bland either. You can still make flavorful oats when using smart ingredients.

Ingredients

  • Rolled oats: This will be the main ingredient to your low calorie overnight oats. I prefer using rolled oats, because quick oats tend to get extra soggy when submerged in liquid overnight.
  • Greek yogurt: Adding some Greek yogurt will increase the level of creaminess in your oats. But this food also contains protein, which will help keep you full for longer.
  • Milk: You can either use milk or water with oats. I think a fat free milk works best, because it adds flavor, protein, and slightly improves the texture in this recipe.
  • Chia seeds: There are a handful of benefits to adding chia seeds to your diet. This superfood also excels at absorbing liquid, which will increase the volume of your meal.
  • Cinnamon: A dash of cinnamon is always optional, but I find that it adds the perfect amount of flavor. The good news is that this spice is also very low in calories.
  • Maple syrup: You will need some kind of flavor to sweeten up this recipe. I’m using sugar free maple syrup, because I love the taste of maple (and don’t have to worry about all the extra calories)

Instructions

These low calorie overnight oats are delicious and easy to make. You can scroll down to the recipe card for more detailed instructions. Here’s an overview of the general steps:

Place rolled oats, fat free milk, Greek yogurt, chia seeds, sugar free maple syrup, and cinnamon in a mason jar. Stir everything around with a spoon before sealing the lid.

Allow your oats to sit in the refrigerator for at least 2 hours (just remember that longer is better). They will become creamy after staying in the fridge overnight.

In the morning, remove your oats from refrigerator and stir once more. Top off your overnight oats with blueberries and strawberries. Keep in mind that some fruit will be higher in calories.

Frequently Asked Questions

  • Do overnight oats have less calories?

Overnight oats can have less calories when made correctly. The most important thing is using ingredients low in sugar, because this is where calories can really start to add up.

  • Can I eat overnight oats on a diet?

Yes, you can absolutely eat overnight oats on a diet. This low calorie breakfast is high in protein and fiber. In other words, it will keep you full all morning long (unlike sugary cereals).

Can I have overnight oats at night and not gain weight?

Yes, you can eat overnight oats and other foods at night and not gain weight. Gaining weight occurs when you are consuming too many calories and your body is in a caloric surplus (this is when the number of calories you eat is higher than the number of calories you burn).

Print Recipe
5 from 1 vote

Low Calorie Overnight Oats

These low calorie overnight oats are super easy to make and they're a great weight loss recipe. Add your favorite toppings to give this healthy breakfast even more flavor!
Prep Time5 minutes
Rest time2 hours
Course: Breakfast
Keyword: Overnight Oats
Servings: 1
Calories: 195kcal

Equipment

  • mason jar

Ingredients

  • 1/3 cup rolled oats (27 grams)
  • 1/4 cup Greek yogurt (57 grams)
  • 1/2 cup fat free milk
  • 1 tsp chia seeds
  • 1 tbsp sugar free maple syrup
  • 1/2 tsp cinnamon

Instructions

  • Place oats, milk, Greek yogurt, chia seeds, maple syrup, and cinnamon in a mason jar. Stir ingredients around before sealing the lid.
  • Allow oats to sit in the refrigerator for at least 2 hours (longer is better). They will become creamy after staying in the fridge overnight.
  • Remove the oats from refrigerator and stir once more. Top off your overnight oats with blueberries and strawberries.

Nutrition

Serving: 1serving | Calories: 195kcal | Carbohydrates: 26g | Protein: 16g | Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 6mg | Sodium: 110mg | Potassium: 307mg | Fiber: 5g | Sugar: 5g

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