Low-calorie overnight oats are amazing. They are made the night before, they are delicious, and they can be made so many different ways. This recipe comes from one of my favorite food bloggers. Enjoy.
Ingredients / Calories
- 1 cup rolled oats
- 1 tablespoon chia seeds
- ½ cup nonfat Greek yogurt*
- 1 cup milk of choice (I used unsweetened almond milk)
- 1 teaspoon vanilla extract
- 1–2 tablespoon sweetener of choice (honey or maple syrup)
270 Calories Per Serving
Low-Calorie Overnight Oats
I love overnight oats. They are easy to make and are prepared the night before making my morning just a bit easier. Overnight oats were initially introduced to me by a former fitness instructor of mine. His initial recipe was 1/2 cup of oats, 1 banana, 1 tablespoon of peanut butter, and a cup of almond milk. After my first try, I was hooked. But, the calorie content was higher than I would like. This recipe runs about 400 calories and close to 500 on those days I wanted to add two tablespoons of peanut butter, which, I am not going to lie, was more frequent then not. So, I needed something a little less in calorie to start my day so I began looking for new recipes.
I have always liked oatmeal. It is savory and keeps me full all morning, but, prior to my discovery of overnight oats, never made them too often simply because I am not great in the morning and never felt like pulling out a pot, cooking the oatmeal, cleaning the pot. As a working mother or two, it was too much. I tried instant oats, but was always hungry an hour later. I love overnight oats because I can make them the night before and there are no pots to clean. Plus, there are so many variations, I never feel like I am eating the same thing and I can eat them cold or heat them up depending on my mood.
Ingredients and Variations Of Overnight Oat Recipe
Overnight Oats are not only quick and easy to make, they can be made in a variety of ways. You can play around and come up with your own favorite recipes.
I love that this recipe has so many fantastic ingredients including
- Oatmeal, which are packed with nutrients and may help lower cholesterol and blood sugar levels. Read “9 Health Benefits Of Eating Oats and Oatmeal” From Healthline.
- Greek Yogurt, which is a good source of protein and may help with muscle recovery: Read more: “Health Benefits of Greek Yogurt” From Healthline.
- Chia Seeds are low in calorie and full of fiber, protein and other nutrients. Read more: “11 Proven Health Benefits of Chia Seeds From Healthline.”
- Almond Milk. I honestly was not sure if Almond Milk had any nutrition, but it turns out to be very high in Vitamin E and as an added bonus, it is very low in calorie. Read more: “9 Science-Based Health Benefits of Almond Milk” From Healthline.”
Personally, I like to use rolled oats. One night my husband brought home steel oats and it did not work for me. I think they might take a bit longer to make and I did not wait long enough. Regardless, I do not like the way steel oats feel on my teeth.
I prefer almond milk, usually vanilla. In my head it feels lighter and I never put a full cup in because I like my oats a little thicker. I feel like it is more filling and more satisfying.
I almost always warm my oatmeal up in the morning. Pre pandemic/working from home years, I put it in a disposable coffee mug and heated it up in the microwave at work. Now, in post-pandemic life, I heat it up in a bowl, in my kitchen and resist the urge to start working or watch TV as I eat. I learned from my husband who uses Noom for weight loss, that mindful eating affects weight moderation all day not just in the meal you are watching TV or working while eating. Those who are distracted while eating are less likely to control their weight. So, I try to enjoy my entire meal before moving on to the next activity.
Here are more Low-Calorie Overnight Oats I have found in my search.