Overnight Oats for Weight Loss

Overhead picture of healthy overnight oats in a bowl with a jar of overnights oats nearby.

4.80 from 10 votes

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 Time5

Resting Time4

Total Time4 5

Course: Breakfast

Cuisine: American

Diet: Low Calorie, Vegetarian

Servings:

Calories: 267kcal

Author: Dr. Sonali Ruder

Equipment

Mason jars

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!

Notes

I used skim milk in the nutritional calculation.

- 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