Low-Calorie Overnight Oats

Low-Calorie Overnight Oats
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Healthy Easy Overnight Oats Recipe

I love Low-Calorie Over Night Oats. They are quick and easy to make and they make me feel healthy! Like I am doing something spectacular for my body while staying full and happy all morning long. In the recipe link below find more fantastic recipe and topping options for delicious and easy low-calorie overnight oats.

Recipe From Diethood

Ingredients Serves 2 / Calories

  • ½ cup old fashioned rolled oats, you can also use gluten free oats
  • ½ cup milk, any milk, including skim, soy, almond, etc.
  • ¼ cup plain yogurt
  • Pinch of salt
  • 1 tablespoon honey, or to taste (you can also use maple syrup, or any other sweetener of choice)
  • 1 tablespoon chia seeds
  • ¼ teaspoon pure vanilla extract
  • Diced or sliced fresh Fruit, for garnish, optional
  • Chopped nuts, for garnish, optional
  • Coconut shavings, for garnish, optional

Calories 194 per serving according to the author.

I love this site. In the link above, the author recommends what type of ingredients to use, how much and why and how they improve the taste of your oatmeal as well of some of the benefits. Ingredient suggestion are for: Oats, Milk, Yogurt, Salt, Honey, Chia Seeds, Vanilla, Fruit, and Coconut Shavings

Low-Calorie Overnight Oats
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Low-Calorie Overnight Oats

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 butters 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. In the meantime, the author from Diethood recommends the following variations (instructions to these variations in link in ingredients list above.

  • Berry Oatmeal
  • Chocolate Oatmeal
  • Peanut Butter Oatmeal
  • Nutella Oatmeal: 
  • Banana Bread Oatmeal
Overnight Oats
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Personal Preferences

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 up in the microwave at work. Now, 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 weightloss, 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.

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