Healthy Overnight Oats For Weight Loss is the best meal prep breakfast recipe. These vegan overnight oats without yogurt are low in calories, easy to make, inexpensive, and incredibly tasty! Did you know they're a great option if you want to slim down and lose weight, too?
Learn how to make a jar of cold & creamy basic overnight oats in minutes. In the morning, you'll have a quick and satisfying make-ahead breakfast ready so you don't have to waste time and make anything from scratch.
You can be as creative as you desire with your toppings, this dairy-free overnight oats recipe is amazingly versatile. Just like my chocolate protein overnight oats or this blended overnight oats recipe.
Discover the secret to shedding pounds deliciously with a healthy overnight oats recipe for weight loss.
Summertime calls for fresh no-cook recipes you can make in advance and enjoy later. From high-protein cookie dough overnight oats to blueberry lemon overnight oats and peach pie overnight oats, these recipes are a perfect way to simplify your morning routine, fuel your body with wholesome ingredients, and save time. That's why these chia overnight oats are ideal if you love fast yet nourishing meals you can prep in advance.
During colder days, don't miss out on our apple cinnamon overnight oats without yogurt, as well. Likewise, for a flavorful cold oatmeal option kids will love, give our strawberry overnight oats a try!
Who can resist getting out of bed when there's a delicious grab-and-go meal waiting in the refrigerator?
Check out this indulgent chocolate chia pudding or this protein-packed quinoa breakfast bowl for more quick breakfast ideas.
Jump to:
- What Are Overnight Oats
- Weight Loss Breakfast Oats
- Overnight Oats Health Benefits
- Ingredients
- Top Tips
- Overnight Oats Toppings
- Overnight Oats Flavor Variations
- Are overnight oats good for weight loss?
- Can You Heat Up Overnight Oats?
- Frequently Asked Questions (FAQ's)
- More Healthy Oatmeal Recipes
- Overnight Oats Recipes Without Yogurt
- 📖 Recipe
- 💬 Comments
What Are Overnight Oats
Overnight oats are a simple and convenient breakfast option. They involve soaking raw oats in liquid (usually milk or water) overnight in the refrigerator. In the morning, the oats absorb the liquid, creating a creamy pudding-like base that is soft and ready to eat.
While overnight oats are typically enjoyed cold or at room temperature, you have the option to heat them up if you prefer a warm serving. Moreover, you can customize them with various toppings and flavors, making a tasty and nutritious breakfast that requires no cooking in the morning.
Weight Loss Breakfast Oats
Achieving a weight-loss-friendly breakfast is simple – just stir the ingredients in a jar, pop it in the fridge, and enjoy it the next morning. No baking, no food processor, no cooking required. Similar to muesli but with a softer texture this light meal not only tastes like a treat but also packs incredible nutritional value, especially when paired with a homemade detox smoothie.
Overnight Oats Health Benefits
Incorporate overnight oats into your breakfast routine and reap the numerous health benefits, from digestive wellness to sustained energy throughout the day.
- Nutrient-Packed - Overnight oats are rich in essential nutrients, including fiber, vitamins, and minerals, promoting overall health.
- Digestive Wellness - The high fiber content supports healthy digestion, prevents constipation, aids in regular bowel movements, and contributes to a well-functioning digestive system.
- Sustained Energy - Complex carbohydrates in oats provide a gradual release of energy, helping maintain energy levels throughout the morning and preventing energy crashes.
- Heart Health - The soluble fiber, beta-glucans, found in oats can help lower cholesterol levels, supporting heart health and reducing the risk of cardiovascular diseases.
- Blood Sugar Control - The soluble fiber in oats helps regulate blood sugar levels, making overnight oats a suitable choice for individuals managing diabetes or those looking to stabilize their blood glucose.
- Improved Gut Health - Overnight oats benefit gut health by providing fiber that supports digestion and promoting a balanced gut microbiome through the fermentation process during soaking.
- Weight Management - The combination of fiber and protein in overnight oats promotes a sense of fullness, aiding in weight management by keeping in control unnecessary snacking and overeating.
For a more comprehensive guide, check out my post on the health benefits of overnight oats.
Ingredients
This weight-loss overnight oats recipe features a few whole foods I believe you already have in your pantry:
- Old-fashioned (Rolled oats)
- Plant-based milk. We used homemade oat milk (super affordable) or alternatives like almond milk, soy milk, or coconut milk can also be used in this recipe.
- Chia seeds
- Pure maple syrup
- Fresh/frozen fruit of choice, nuts, seeds (optional)
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
Time needed: 8 hours and 5 minutes
How to make weight loss overnight oats? (step by step)
- Stir everything together
In a small jar or airtight container, mix rolled oats, chia seeds, maple syrup, and oat milk (or your favorite dairy-free milk). Stir all the ingredients together until the oats are completely covered. Cover the jar with a lid.
- Let it soak overnight
Transfer the jar to the fridge and let the oats soak overnight.
- Top it with fruits/nuts/seeds
In the morning, stir the oats again and if the mixture is too dense add a few splashes of milk. Top it with fresh/frozen fruit of choice, nuts, or seeds you love. Drizzle with maple syrup or peanut butter to make it sweeter. Dig in and enjoy!
Top Tips
- Choose old-fashioned, rolled oats. Avoid instant, quick oats, or steel-cut oats.
- Use certified gluten-free oats for a gluten-free version of this recipe.
- While overnight oats are typically enjoyed cold, if you prefer them warm, heat them in the morning.
- Choose nutrient-dense toppings. Opt for nutrient-packed additions like fruits, nuts, seeds, and plant-based proteins to enhance the nutritional value of your overnight oats without adding excessive calories.
- Use individual containers to prep your cold oatmeal. Portion control is essential for weight loss even with healthy choices like overnight oats.
- Use low-calorie sweeteners. Instead of refined sugars, consider natural sweeteners like maple syrup, agave nectar, or stevia in moderation to add sweetness without excess calories.
- Incorporate protein. Include protein-rich elements such as chia seeds, hemp seeds, or plant-based protein powder to help keep you full and satisfied throughout the morning, supporting your weight loss goals.
- Experiment with flavorful spices. Enhance the taste of your overnight oats with calorie-free or low-calorie flavorings like cinnamon, nutmeg, or vanilla extract to add sweetness without added sugars.
Overnight Oats Toppings
- Fresh or frozen fruit - Whether fresh or frozen, fruits like berries, apples, bananas, pears, and kiwi are excellent choices. Low in calories and rich in vitamins, minerals, and fiber, they contribute to a satisfying feeling of fullness.
- Peanut butter or cashew butter - Stir in or drizzle on top for a boost of protein and healthy fats.
- Nuts and seeds - Sprinkle a tablespoon of nuts such as walnuts or almonds, or seeds like flaxseed or sunflower seeds for added crunch and nutrition.
- Spices - Infuse flavor without extra calories by adding warm spices like cinnamon, ginger, and cardamom to your overnight oats.
Overnight Oats Flavor Variations
Here are some of my favorite variations using healthy toppings and add-ins for your basic overnight oats recipe:
- Frozen Fruit Overnight Oats - Enjoy a burst of freshness with frozen berries mixed into your overnight oats for a cool and delightful morning treat.
- Tiramisu Overnight Oats - Indulge in the flavors of tiramisu by layering your oats with coffee, cocoa powder, and a touch of vanilla for a decadent start to your day.
- Cinnamon Roll Overnight Oats - Experience warmth in a bowl with a dash of cinnamon stirred into your oats, creating a comforting and aromatic breakfast.
- Chocolate Overnight Oats - Satisfy your chocolate cravings early with cocoa-infused overnight oats, making for a rich and indulgent morning meal.
- Applesauce Overnight Oats - Elevate your overnight oats with the natural sweetness and smooth texture of applesauce, creating a deliciously fruity and comforting breakfast option.
- Banana and Peanut Butter Overnight Oats - Combine the classic combo of banana and peanut butter for a creamy, protein-packed oats experience.
- Banana Strawberry Overnight Oats - Embrace a fruity delight with the sweetness of bananas and strawberries, creating a refreshing and colorful morning dish.
- Nutella Overnight Oats - Elevate your oats by adding dairy-free Nutella and quinoa, resulting in a heavenly combination of chocolate hazelnut goodness and wholesome grains.
- Overnight Coffee Oats - Infuse your oats with a kick of caffeine by soaking them in your favorite brewed coffee, offering a flavorful and energizing breakfast option.
- Cherry Overnight Oats - Treat yourself to the juicy sweetness of cherries blended into your overnight oats for a refreshing and antioxidant-rich breakfast option.
- Overnight Quinoa Oats - A delicious and nutritious twist on classic overnight oats, using quinoa for added complete protein and texture.
- Mango Overnight Oats - Dive into a tropical treat with sweet mango blended into your oats, creating a vibrant and refreshing breakfast that will brighten your morning.
- Pumpkin Pie Overnight Oats - Enjoy the taste of fall with pumpkin puree, warm spices, and a touch of maple syrup for a sweet, cozy breakfast.
Are overnight oats good for weight loss?
Yes! If you are looking for an effortless breakfast recipe that's nutrient-rich and may help you reach your weight loss goals successfully this recipe for overnight oats is just for you. Overnight-soaked oats have amazing nutritional content and many health benefits.
- Since they are rich in fiber they can keep your stomach full for a longer period and make you feel more satiated until the next meal.
At the same time, this will reduce your urge for mindless snacking. - When soaked, oats become more easily digestible food that your body absorbs without problems.
- Resistant starch digests slowly and activates the release of digestive acids that suppress hunger and speed up the calorie burn.
- And if you combine it with clean eating foods that contain healthy fats and protein you can turn it into an energy-boosting meal that can reduce your belly fat and help you lose weight naturally.
Can You Heat Up Overnight Oats?
Certainly! If you prefer your overnight oats warm, heat them in the microwave or on the stovetop at a low temperature, using a microwave-safe container. Adjust the heating time for your desired temperature and add a splash of milk or water if needed for consistency.
Frequently Asked Questions (FAQ's)
For optimal freshness, store your overnight oats in airtight containers such as a mason jar or covered bowl in the refrigerator for 3-4 days.
Yes, you can freeze overnight oats for up to 3 months. Prepare them without fresh toppings, and choose a tightly sealed freezer-friendly container for optimal freezing. Thaw in the refrigerator before adding toppings and enjoying.
The best oats to use for this recipe are plain unsweetened/unflavored old-fashioned (rolled oats). They will get a soft texture without being too mushy. You can also use quick (instant) oats but they tend to fall apart quickly. In this way, you will get a soggy texture, so they aren't the best choice. I don't recommend steel-cut oats for this recipe.
When you soak oats in liquid for a longer period they release starches that make the mixture slightly slimy. To achieve a thicker, spoonable texture follow the 1:1 ratio of oats and milk. However, if you prefer them on a runny side add a few splashes of milk. They'll be delicious both ways.
Absolutely! It's a good habit if you eat this hearty meal every day as long as it's part of a varied well-balanced diet. Oats are one of the most nutritious whole grains on the planet. Moreover, they're an excellent source of carbs, fiber, high-quality protein, minerals, vitamins, and powerful antioxidants. They can be a great addition to a healthy well-balanced diet. Adding oats to your daily routine can have a tremendous effect on your well-being and weight loss goals.
Oats are commonly eaten for breakfast but they can be consumed later in the day, too. Since oats are rich in soluble fiber and healthy carbs they are an excellent choice for a wholesome breakfast. Additionally, they can help boost your metabolism and provide you with energy without dropping your blood sugar levels. Although consuming oats in the morning may be the best option for many there is no "right" time for you to enjoy them. They can be a wonderful base for muffins, pancakes, smoothies, or cookies, as well.
Whether overnight oats contribute to weight gain depends on the mix-ins you choose. Opt for fresh or frozen fruit like bananas, apples, berries, peaches, or mangoes. Add nuts, seeds, or a spoonful of peanut butter for flavor and texture. Avoid refined sugar, oils, or processed butter for a healthier option. Choosing nutritious mix-ins can enhance the taste without compromising your weight-loss goals.
Overnight oats are naturally gluten-free, but to be sure, choose oats labeled as gluten-free.
More Healthy Oatmeal Recipes
- No Bake Chocolate Cookies
- Protein-packed Chocolate PB Smoothie
- Fragrant Homemade Granola
- Low-Calorie Apple Cookies
- Banana Baked Oatmeal (No Added Sugar)
- No-Bake Peanut Butter Granola Bars (Oil-Free)
- Flourless Raisin Breakfast Cookies
- Decadent Almond Pulp Cake (No-Bake)
Overnight Oats Recipes Without Yogurt
📖 Recipe
Healthy Overnight Oats For Weight Loss (Vegan)
Equipment
- 1 small jar with a lid
- 1 Spoon
Ingredients
- ½ cup rolled/old fashioned oats
- ½ cup oat milk
- 1 tablespoon chia seeds
- 1 tablespoon pure maple syrup
- ⅓ cup mixed fresh/frozen fruit of choice optional
Instructions
- In a small jar or airtight container, mix rolled oats, chia seeds, maple syrup, and oat milk (or your favorite dairy-free milk). Stir all the ingredients together until the oats are completely covered. Cover the jar with a lid.
- Transfer the jar to the fridge and let the oats soak overnight.
- In the morning, stir the oats again and if the mixture is too dense add a few splashes of milk. Top it with fresh/frozen fruit of choice, nuts, or seeds you love. Drizzle with maple syrup or peanut butter to make it sweeter. Dig in and enjoy!
Notes
- Use only plain (sugar-free) rolled oats without any artificial flavors
- Fruit, seeds, and nut butter of choice can be added while you prepare the oats, before storing them in the fridge
- If you more ingredients add enough milk to completely soak the oats
- If you need a bigger batch simply double or triple the recipe ingredients and use a bigger container
- It's best to let the oats soak overnight but if you are short on time you can soak them for at least 2 hours
Nutrition
Did you try this weight-loss overnight oats recipe? If yes, please rate it, leave a comment below, and share your photo on Instagram with the tag @go_eatgreen and hashtag it #go_eatgreen. I would love to hear about your experience and your comments just make my day!
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Love, Marinela💚
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