Weight Loss Overnight Oats {Tips & Recipes}

Check out my 10-Day Healthy Overnight Oats Challenge Guide! This guide includes step-by-step instructions, answers to your questions, and 10 delicious overnight oats recipes. From vanilla to chocolate peanut butter, there’s a recipe for everyone. You can learn more here.

There are many health benefits to overnight oats. Each jar is filled with fiber, protein, and wholesome grains making them heart-healthy and perfect for weight loss. 

Yes, oatmeal is higher in carbs but if balanced out with other low-carb recipes it can be a great solution when trying to eat healthier and lose weight. 

So, yes overnight oats are healthy.

But, ultimately, it really depends on the ingredients used.

Of course, if you fill it with processed sugars and unhealthy fats it’s not going to help you lose weight. Actually, it can have the opposite effect and we don’t want that. 

But if you’re intentional and add ingredients like fruits and healthy fats then overnight oats can become a regular in your meal plan.

Something else to keep in mind is that overnight oats are higher in carbs and not allowed on keto, paleo, or other lower-carb diets. 

However, if you’re not following a low carb eating style then you can enjoy oatmeal as part of a well-balanced diet to lose weight.

Weight Loss Overnight Oats Ingredients

The key to creating a jar of overnight oats that’s healthy, and will also help you lose weight, is to use high-quality ingredients, portion-control, and staying intentional with the add-ins.

Staying between 300 – 375 calories is a good range for a breakfast recipe. So, keep that in mind when preparing a jar of overnight oats. The best way to assure you’re not creating a high-calorie jar of oats is to measure everything. 

Here are the basic ingredients needed:

Rolled oats – A portion of dry rolled oats is ½ of a cup. Depending on the brand, the calories for this amount can range between 150 – 200 calories.

Chia seeds – Chia seeds aren’t 100% necessary but it’s an ingredient that I like to use in all my overnight oat recipes. It creates a creamy pudding-like texture and adds a punch of protein, fiber, and omega 3 fatty acids. 1 teaspoon is all that’s needed. 

Non-dairy milk – Personally, when I can, I like to keep overnight oats vegan. So, coconut milk or almond milk are the preferred liquids I use in overnight oats. But, dairy milk will work just fine too. Regardless, the basic ratio is 1:1 for oats and liquid.

Pure maple syrup – 1-2 teaspoons is all that’s needed for some sweetness. Honey, or other healthier sweeteners, can be used. 

Of course, the flavors and textures can be changed up with other ingredients. So, get creative and stir in fruit, nut butters, extracts, yogurt (regular or non-dairy), or other ingredients. 

Pay attention to the calories, and other nutritional information, as you add in other ingredients because it’s very easy to go from a healthy weight loss recipe to a fat bomb with just a few too many extras.

Can I use instant oats?

I don’t recommend instant oats for overnight oats recipes. Instant oats are processed to cook quickly so they will turn into mush if soaked overnight in milk. Rolled oats work the best to create the creamy, yet still firm, texture that you look forward to with a jar of refrigerator oats.

Healthy Add-ins for Overnight Oats

If you’re not careful with add-ins then you can turn a healthy jar of overnight oats into a diet fail pretty quickly. So, when choosing extras definitely pay attention to the additional calories.

Here are my favorite healthy ingredients to add to a jar of oats. 

Healthy fats– nut butters are a great way to add in some extra protein. Of course, nut butters are high in fat and calories so keep it to 1 tablespoon when using in overnight oat recipes.

Healthy sweeteners – I don’t recommend using a sweetener like brown sugar or other refined sugars. Instead use natural sweeteners like pure maple syrup, honey, or even coconut palm sugar. 1-2 teaspoons of sweetener is more than enough.

Extracts – vanilla extract or other extracts add a nice flavor to overnight oats. ¼ teaspoon is plenty for most overnight oat recipes. 

Additional protein – a couple tablespoons of Greek yogurt adds protein and delicious creamy texture. Use non-dairy yogurt to keep the recipe vegan. 

A tablespoon of protein or collagen powder is also a good way to stir in additional protein.

Superfoods – chia seeds are a staple in all the overnight oat recipes I make. They soak up the liquid to create a pudding-like texture and add fiber, protein, and omega-3 fatty acids. Other superfoods to add are hemp hearts, flaxseeds, and/or matcha. 

Antioxidant cacao powder or nibs can also be used to create a rich chocolaty jar of overnight oats. Both have a slightly bitter flavor compared to chocolate chips or cocoa powder but still creates a delicious chocolate flavor.

How to make weight loss overnight oats?

A jar of overnight oats is so easy to throw together on Sunday for the week or even the night before. Here’s a basic recipe, and some ideas, to add overnight oats to your weight loss meal plan

The basic formula I use is ½ cup rolled oats, ½ cup liquid, 1 teaspoon chia seeds, and 1-2 teaspoons of pure maple syrup. Like I said, you want to use a 1:1 ratio for oats and liquid. 

These are the steps I use to prepare a jar of overnight oats.

Step 1: Mix together the rolled oats and chia seeds into a 2-3 cup jar. If you’re using cinnamon, cacao powder, or other dry spices/ingredients then stir it in during this first step.

Step 2: Stir in the liquid. If you’re using extracts, nut butters, yogurt, mashed banana, pumpkin puree, or other wet ingredients then add them during this step. Stir all the ingredients together until the oats are completely covered.

Step 3. Fruits can be added to this step. Either leave the fruit on top of the mixed oats or mix everything together. Or do a little of both. If you’re using nuts then sprinkle on top of the other ingredients or add in the morning.

Step 4: Place the lid tightly onto the jar of oats and refrigerate overnight. Overnight oats will last up to 4 days in the refrigerator so you can make up to 4 jars at a time.

Step 5: In the morning, stir the oats and add more sweetener if needed or a few splashes of milk to loosen up the consistency. Then, grab a spoon and dig in.

How to meal prep overnight oats

Overnight oats are designed to be made ahead of time making them the ideal meal prep breakfast recipe.

• Simply, prepare 1-4 jars ahead of time and store them in the refrigerator for up to 4 days.
• When you’re ready, grab a jar, mix it up, and eat.

How to freeze overnight oats

Recently, I discovered that ingredients for overnight oats can be prepared and frozen ahead of time. 

• Take the ingredients and place them into a small freezer bag or mason jar to create a kit of sorts. Everything but the milk can be added to the kit.
• Then the night before you plan to eat the overnight oats place the bagged ingredients into a jar, add the liquid, and place the jar in the refrigerator overnight. In the morning, add extra liquid or sweetener and enjoy.

Learn more in my overnight oats meal prep freezer kits tutorial.

Healthy overnight oats recipes for weight loss

• Vanilla Overnight Oats
• Pumpkin Overnight Oats
• Chocolate Overnight Oats with Yogurt
• Strawberry Cheesecake Overnight Oats
• Blueberry Overnight Oats

See all of my healthy oatmeal recipes.