4.8 from 30 votes
Overnight Oats for Weight Loss
If you're looking for a delicious and nutritious breakfast that requires minimal effort and can help you achieve your weight loss goals, look no further than these healthy overnight oats!
Prep Time
5 mins
Resting Time
4 hrs
Total Time
4 hrs 5 mins
Servings: 1
Calories: 267 kcal
Course:
Breakfast
Cuisine:
American
Ingredients
- ½ cup milk, any type (including dairy or non-dairy milk)
- ¼ cup plain nonfat Greek yogurt
- 1 teaspoon maple syrup, honey or other natural sweetener (optional)
- ¼ teaspoon vanilla extract
- ½ cup old fashioned oats (can use certified gluten-free oats)
- 1 teaspoon chia seeds
- ⅛ teaspoon cinnamon (optional)
Optional Toppings:
- fruits, nuts, seeds, peanut butter, almond butter
Instructions
- Stir the milk, yogurt, maple syrup, and vanilla together in a small container like a mason jar or bowl.
- Add the oats, chia seeds and cinnamon. Stir to combine.
- Cover container with a lid and place in the refrigerator overnight (or at least 4 hours).
- Before eating, stir the mixture. If needed, add a splash of milk to loosen it up. Then, add your favorite toppings and enjoy!
Cup of Yum
Notes
- I used skim milk in the nutritional calculation.
- mason jars
- For best results, use old-fashioned, rolled oats in this recipe, not instant oats, quick oats or steel-cut oats. To keep this recipe gluten free, use certified gluten-free oats Prep your overnight oats in individual containers like mason jars for convenience and portion control. Overnight oats are traditionally eaten cold or at room temperature but if you like your oats warm, you can heat them up in the morning. Customize this recipe with your favorite ingredients. See "Overnight Oats Variations" section in blog post. Keep in mind that the calories, sugar, and fat can quickly add up with toppings so use them in moderation if you're trying to lose weight.
- For best results, use old-fashioned, rolled oats in this recipe, not instant oats, quick oats or steel-cut oats.
- To keep this recipe gluten free, use certified gluten-free oats
- Prep your overnight oats in individual containers like mason jars for convenience and portion control.
- Overnight oats are traditionally eaten cold or at room temperature but if you like your oats warm, you can heat them up in the morning.
- Customize this recipe with your favorite ingredients. See "Overnight Oats Variations" section in blog post. Keep in mind that the calories, sugar, and fat can quickly add up with toppings so use them in moderation if you're trying to lose weight.
Nutrition Information
Serving
1 jar
Calories
267kcal
(13%)
Carbohydrates
42g
(14%)
Protein
15g
(30%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Monounsaturated Fat
1g
Trans Fat
0.01g
Cholesterol
6mg
(2%)
Sodium
72mg
(3%)
Potassium
455mg
(13%)
Fiber
5g
(20%)
Sugar
13g
(26%)
Vitamin A
254IU
(5%)
Vitamin C
0.1mg
(0%)
Calcium
271mg
(27%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 1Serving
Amount Per Serving
Calories 267
% Daily Value*
| Serving | 1 jar | |
| Calories | 267kcal | 13% |
| Carbohydrates | 42g | 14% |
| Protein | 15g | 30% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 6mg | 2% |
| Sodium | 72mg | 3% |
| Potassium | 455mg | 10% |
| Fiber | 5g | 20% |
| Sugar | 13g | 26% |
| Vitamin A | 254IU | 5% |
| Vitamin C | 0.1mg | 0% |
| Calcium | 271mg | 27% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.