Healthy Overnight Oats Recipe for Weight Loss (Easy)

Posted: August 29, 2022

If you’re looking for a quick breakfast recipe that is going to make weight loss a little less overwhelming, you’re going to love this healthy overnight oats recipe! This is an easy, healthy and balanced creamy overnight oats combination made with yogurt, a perfect make-ahead breakfast!

Image of: Overnight Oats with Figs

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This tasty overnight oats recipe is the perfect recipe to make ahead for those busy mornings when you are running around but want to eat a healthy breakfast that aligns with your weight loss goals.

Overnight oats are healthy, satisfying and a delicious way to start your day, and as a Registered Dietitian, I believe that healthy living and eating needs to be enjoyable no matter what your health goals are.

So today, I am going to share with you my favorite overnight oats recipe that is perfect for weight loss. Not only is this a very easy breakfast, it is also one that fits a healthy diet and can be ideal for weight loss. 

Are overnight oats healthy?

Overnight oats are rich in fiber, and depending on how you make them, can also be a rich source of protein and healthy fats. They are also rich in different vitamins and minerals like manganese, phosphorus, magnesium, copper, iron and zinc. Also overnight oats are made from oats, which are whole grains, that have been shown to reduce cholesterol levels.

When overnight oats are balanced in a way that doesn’t spike blood sugar levels, they are an easy way to keep you consistent with your weight loss goals.

Reasons overnight oats are a great option for weight loss

Overnight oats is one of those healthy recipes that can easily be made into many different variations so you don’t get bored of the recipe.

It is also a great option for weight loss, especially when you add protein like Greek yogurt or protein powder and healthy fats like nuts, flax seeds, or chia seeds. The combination of fiber, protein and healthy fats helps stabilize blood sugar levels, keeps you full and satisfied and curbs late night cravings.

As previously mentioned, overnight oats are versatile and you can easily change the flavor any time you feel like it by just adding different toppings to the basic overnight oats recipe. The best part is the basic recipe requires few ingredients and tastes delicious on its own.

Finally, overnight oats can be a high-protein breakfast option that you can meal-prep up to 5 days ahead of time and have it the next morning.

Ingredients to Make this Healthy Breakfast Idea

  • Use plain old-fashioned oats. Do not use quick oats or instant oats because they will get too soggy when soaked overnight. Also do not use steel-cut oats because they need to be cooked ahead of time and will not soften overnight. I personally like to use sprouted rolled oats for added health benefits like easier digestion, an increase in bioavailability of amino acids, B vitamins, and vitamin C.
  • Use chia seeds to add protein. Adding chia seeds makes the consistency thicker and it adds a lot of healthy beneficial nutrients like omega-3, polyunsaturated fatty acids, and antioxidants. They are also a good source of fiber. You can omit this step if you do not like the consistency or texture of chia seeds.
  • Greek or vegan yogurt (optional). Even though this recipe uses Greek yogurt, you can substitute with a vegan yogurt, if you prefer (but it won’t provide as much protein as Greek yogurt).
  • Peanut butter. Peanut butter is a great way to add healthy fats in this healthy recipe. Use an unsalted and unsweetened peanut butter as you will be adding chocolate into the recipe. I prefer to use 100% pure peanut butter.
  • Unsweetened almond milk. Feel free to substitute this with your milk of choice like coconut milk, soy milk, or any non-dairy milk. You can also use cow’s milk if your body handles lactose well.
  • Vanilla extract. This is optional but it adds a delicious flavor.

How To Make Weight loss Overnight Oats

  1. To start, combine old-fashioned rolled oats and chia seeds in a bowl or directly into the overnight oats container. I like to use these 12-ounce mason jars
  2. Next add the Greek or vegan yogurt to the bowl.
  3. And then add the peanut butter, almond extract and milk to the bowl and mix the overnight oats together until well combined. 
  4. Optional: you can also add a sweetener like maple syrup but I prefer you use fresh fruit instead to help add some fiber and reduce the simple sugars in the recipe, especially if your goal is weight loss.
  5. Finally, seal or cover with a lid in an airtight container, and chill in the fridge for at least 2 hours or overnight.

Healthy add-ins for overnight oats

If your goal is weight loss, which it may be if you are reading this blog post, then I recommend being mindful of the toppings you are using in this oatmeal recipe.

One of the biggest mistakes I see people doing is adding too many toppings to the recipe, which at the end of the day, when your goal is to lose weight then you need to be in a calorie deficit. Eating too much healthy food can still get in the way of you losing weight because those calories do add up.

Also be mindful of what you are adding in. Even though adding chocolate chips can be a great addition to the recipe and can still be a part of a nutritious breakfast, make sure that you are being mindful of the portions and perhaps using less of the other ingredients to balance it out.

Here are some good options when it comes to healthy add-ins:

Healthy fats: nut butters, chia seeds or flax seeds

Healthy sweeteners: For best results when it comes to staying aligned with your weight loss goals, it is best to be mindful of the sweetener used if you prefer a sweet breakfast. Use a teaspoon of honey or maple syrup instead of refined sugar or brown sugar.

Protein: you can add in Greek yogurt or vegan yogurt for an extra boost of protein. Adding protein to your breakfast has been shown to reduce cravings throughout the day.

Other favorite toppings: like cocoa nibs or cocoa powder instead of chocolate chips are often better as they provide more antioxidants. I also like to add fruits that are in season to help change it up!

Image of: Overnight Oats

How to meal prep overnight oats

Because overnight oats are meant to be stored overnight, they are perfect for meal prepping ahead of time!

All you need to do is prepare up to 4 mason jars at a time and store in the fridge for up to 4 days. Choose a day where you will prepare the recipe in one batch to save time and you have a healthy weight loss breakfast for four days!

When it’s time to eat, all you need to do is mix it up, heat it if you prefer hot oatmeal, and enjoy!

Reasons why you should try overnight oats

  • Easy: Ingredients for overnight oats can be found in any pantry and grocery story. It is also a great way to make sure you do not skip breakfast.
  • Affordable: Overnight oats are simple and affordable. Although overnight oats may seem fancy, their ingredients are basic and affordable.
  • Easy Meal-prep: If you tend to skip breakfast, overnight oats are a great way to ensure you get a healthy start to your day!
  • Different flavors and toppings: The best thing about overnight oats is that you can add toppings and flavors! You can add chocolate, peanut butter, fruit, coffee and much more.

Common Questions About Overnight Oats

How to store overnight oats?

You can store them in a container for overnight oats such as a mason jar. They last in the fridge for up to 5 days which makes them ideal for meal planning and meal prepping.

Are overnight oats healthy for you?

Overnight oats are healthy but it can be a high-calorie food if you are not careful with portion sizes. Also calories can add up if you are using a lot of different ingredients. I recommend portioning out toppings for overnight oats like sweeteners and nut butters as this is where many will overindulge. Having said that, it is completely okay to indulge every once in a while but if you have a weight loss goal then it would be beneficial to use proper portion sizes.

Are overnight oats good for weight loss?

Yes! Overnight oats can be a great choice for weight loss. Oats are rich in soluble fiber which helps fill you up naturally by combining with water in your gut to make a “sticky” mixture. Oats are full of fiber and by adding high protein options like chia seeds and yogurt, and fats like nut butter, this combination of nutrients can help with weight loss. Remember that the goal with weight loss is not to eat less food but to eat in a way that is satisfying and helps you reduce cravings. Learn how to build your meals for sustainable weight loss to help you lose weight without cutting out any of your favorite foods.

What is the best oat to milk ratio?

Getting the overnight oats ratio is important for making the best overnight oats recipe. After trying a lot of recipes, I found that 1 part oats + 1 part milk is the perfect combination to get the perfect consistency. This overnight oats ratio works well if you use up to a tablespoon of chia seeds. If you use more than a tablespoon, add an extra 1/2 cup of milk for every added tablespoon. Don’t be scared to add more milk if you don’t like your overnight oats too creamy or thick. Overnight oats recipe is a forgiving recipe so it is easy to try different ratios until you find something you like.

Can you warm up overnight oats?

If you don’t like cold overnight oats, you can easily heat up overnight oats by microwaving the mason jar for 1-2 minutes. You can also heat it up over the stove in a pan until the overnight oats are heated through. Add some milk or water if the consistency is too thick. If you prefer your overnight oats warm, it is best to leave off the toppings until you are ready to eat.

Can I use instant oats for overnight oats?

No. Quick oats or instant oats will get too soggy when soaked overnight. Also do not use steel-cut oats because they need to be cooked ahead of time and will not soften overnight. I personally like to use sprouted rolled oats for added health benefits like easier digestion, an increase in bioavailability of amino acids, B vitamins, and vitamin C.

Are overnight oats too think or too thin?

If your overnight oats consistency is too thick or too thin, it can easily be adjusted by either adding more milk if it is too thick or adding more oats or chia seeds if it is too thin. Overnight oats can be adjusted to your personal preference because the recipe is really flexible!

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healthy overnight oats recipe for weight loss in a mason jar in front of a vase

Healthy Overnight Oats Recipe (for Weight Loss)

Ayat Sleymann MS, RDN
If you like overnight oats, you will love this wholesome healthy peanut butter variation that will keep you feeling full and satisfied and is perfect for those busy mornings.
5 from 6 votes
Prep Time 10 mins
Refrigerated 3 hrs
Total Time 3 hrs 10 mins
Course Breakfast
Cuisine American
Servings 1
Calories 355 kcal

Equipment

  • 1 mason jar

Ingredients
  

Base

  • 1/2 cup rolled oats
  • 1 tablespoon chia seeds
  • 1/2 cup milk of choice
  • 2 tablespoons Greek yogurt
  • 1 tablespoon peanut butter
  • 1 tsp vanilla extract

Instructions
 

  • To start, combine old-fashioned rolled oats and chia seeds in a bowl or directly into the overnight oats container.
  • Next add the Greek or vegan yogurt to the bowl.
  • Add the peanut butter, almond extract and milk to the bowl and mix the overnight oats together until well combined. 
  • Optional: you can also add a sweetener like maple syrup, honey, fresh fruit or frozen fruit to add sweetness.
  • Finally, seal or cover with a lid in an airtight container, and chill in the fridge for at least 2 hours or overnight.
  • The next day, uncover and enjoy from the glass container. Thin with a little more milk or water, if desired, or warm in the microwave or stovetop until warmed through.

Notes

Notes
  1. If you do not have milk, you can use water to make this Snickers overnight oats recipe. Keep all other ingredients the same.
  2. You can omit chia seeds if you do not have any or if you don’t like the texture of chia seeds.
  3. It is preferable to use 100% natural peanut butter, unsweetened and unsalted. This will help to reduce the amount of additives in the recipe.
  4. You can replace the maple syrup with honey or omit all together.
  5. Store up to 5 days in the fridge. This is an easy and delicious high-protein breakfast idea that you can meal prep for the week. 

Nutrition

Serving: 1servingCalories: 355kcalCarbohydrates: 38gProtein: 15gFat: 16gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 6gTrans Fat: 1gCholesterol: 2mgSodium: 247mgPotassium: 334mgFiber: 9gSugar: 4gVitamin A: 8IUVitamin C: 1mgCalcium: 288mgIron: 3mg
Keyword easy, healthy, mealprep, oatmeal, oatmeal bowl, quick, weight loss
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