Overnight Oats Recipe for Weight Loss (Easy, Filling, and Portion-Controlled)

Overnight Oats Recipe for Weight Loss (Easy, Filling, and Portion-Controlled)

Overnight oats are one of my favorite breakfast recipes for weight loss because they're easy to meal prep, affordable to make, naturally high in fiber, and simple to customize with extra protein and healthy ingredients.

If you're trying to eat healthier or lose weight, having a filling breakfast ready to go can make a huge difference. Instead of skipping breakfast or grabbing something on the way out the door, you have a portion-controlled meal waiting in the refrigerator.

5 from 7 votes

Print Pin

Course: Breakfast

Cuisine: American

Keyword: healthy overnight oats recipe for weight loss, weight loss overnight oats

Prep Time: 5

Cook Time: 8

Total Time: 8 5

Servings:

Calories: 228kcal

Author: Tammy Overhoff

Equipment

1 16-ounce mason jar with lid

Ingredients

1/2 cup rolled oats
1 teaspoon chia seeds
1/2 cup unsweetened non-dairy milk (almond or coconut milk) dairy milk will work fine too
2 teaspoons pure maple syrup

Instructions

Add to a glass jar the rolled oats and chia seeds.
Pour in the milk and pure maple syrup. Stir together all of the ingredients until the rolled oats are completely covered with liquid.
Tightly place the lid on the jar and refrigerator overnight.
Stir the overnight oats and add in a splash of extra milk or sweetener to loosen up the consistency. Enjoy.

Notes

This recipe is for basic overnight oats. It's a great base to get creative with other flavors and textures.

Here's a list of my favorite healthy overnight oat add-ins. If your goal is to lose weight then I recommend not exceeding over 375 calories a jar.

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 or cottage cheese adds protein and delicious creamy texture. Use non-dairy yogurt to keep the recipe vegan.

A tablespoon of protein 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.

Nutrition