Low-Calorie Overnight Oats

Mornings can be hard. These low-calorie overnight oat recipes help make your morning less hectic while ensuring a low-calorie breakfast.

Apple Cinnamon Low-Calorie Overnight Oats

It was challenging to find a low-calorie overnight-oats recipe. This Apple Cinnamon recipe was the first I found.

Recipe Here From Well Plated By Erin

Ingredients / Calories

• 1/3 cup old fashioned oats gluten free if needed
• 1/2 teaspoon ground cinnamon
• Tiny pinch ground ginger
• Tiny pinch ground cloves
• Tiny pinch kosher salt
• 1/2 medium apple cored and diced (peeling optional), any kind you enjoy eating (I used honeycrisp)
• 1/2 cup Almond Breeze Unsweetened Vanilla Almond Milk
• 1 1/2 teaspoons pure maple syrup
• 1/2 cup non-fat plain Greek yogurt
• 1 tablespoon ground flaxseed meal  or substitute chia seeds
• Optional toppings: Toasted almonds or walnuts; dried fruit, such as raisins, cranberries, or apricots, additional maple syrup

299 Calories Per Jar Without The Optional Toppings.

Lemon Blueberry Overnight Quinoa

A fun change from our low-calorie overnight oat recipes.

Ingredients / Calories

Recipe Here From Simply Quinoa

• 1/3 cup frozen wild blueberries
• 3/4 cup almond milk or milk of choice
• 1/3 cup quinoa flakes
• 2 tablespoons chia seeds
• 1 tablespoon maple syrup
• 1 – 2 teaspoons lemon zest depending on taste

356 Calories

Almond Butter Overnight Oats With Honey and Banana

Recipe Here from Laura Fuentes

Ingredients / Calories

• 2–4 teaspoons honey
• 2 teaspoons ground flax
• 2 cups old-fashioned oats
• 3 cups unsweetened almond milk
• 4 tablespoons almond butter
• 2 bananas, divided

339 Calories per serving

Pumpkin Pie Overnight Oats

Pumpkin Pie Low-Calorie Overnight Oats are a perfect find as we approach the fall.

Recipe Here From Jessica In The Kitchen

Ingredients / Calories

• 1/4 cup pumpkin puree
• 1/2 cup old-fashioned or rolled oats
• 1 cup Silk Almond Milk
• 1/2 teaspoon pumpkin spice
• 1/2 teaspoon cinnamon
• 2 teaspoons maple syrup
• 1/4 cup chopped candied pecans

101 Calories Per Serving

Strawberry Cheesecake Overnight Oats

This Strawberry Cheese Cake Low-Calorie Overnight Oats Recipe sounds like dessert for breakfast. Plus, its under 300 calories.

Recipe Here From Fit Foodie Finds

Ingredients / Calories

• Rolled Oats
• Strawberries
• Unsweetened Almond Milk
• Greek Yogurt
• Honey
• Vanilla
• Graham Crackers

271 Calories Per Serving

Overnight Latte Protein Oats

I love lattes so these Latte Overnight Protein Oats caught my eye immediately. Great low-calorie breakfast to start the day.

Recipe Here From Dashing Dish

Ingredients / Calories

Ingredients make 2 servings

• 3/4 cup Almond milk
• 1/3 cup Coffee
• 1/3 cup Greek yogurt [1]
• 1/2 tsp Vanilla extract
• 1/8 tsp Salt
• 2 tbs Sweetener of choice
• 1 cup Old fashioned oats
• 1/4 cup Protein powder [2]
• 1/4 tsp Cinnamon [3]

241 Calories Per Serving

Vanilla Almond Overnight Oats

A quick and easy low-calorie breakfast recipe for you!

Recipe Here From Real House Moms

Ingredients / Calories

• 4 half-pint canning jars and lids
• 2 cups quick cooking oats gluten free, divided
• 2 cups unsweetened vanilla almond milk divided
• pinch of kosher salt
• 4 tsp brown sugar
• 1 tsp. almond extract divided
• 2 tsp. pure vanilla extract divided
• 1/2 cup raw sliced almonds divided
• ground cinnamon

280 Calories

Best Overnight Oats Recipe

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.

Recipe Here From Fit Foodie Finds

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

Overnight Oats In A Jar

A low-calorie breakfast and perfect start a busy day. Personally, I do not love the sweetners so I do not use in mine.

Recipe Here From Skinny Taste

Ingredients / Calories

• 1/4 cup quick oats, I prefer organic
• 1/2 cup unsweetened Almond Breeze Original Almond Milk, or skim, soy
• 1/4 medium banana, sliced (freeze the rest for smoothies!)
• 1/2 tbsp chia seeds
• 1/2 cup blueberries
• 4-5 drops NuNaturals liquid vanilla stevia, or your favorite sweetener
• pinch cinnamon

236 Calories

Base To Overnight Oats

I love this blogger because she includes a basic recipe and then an easy to read list of flavor ideas.

Recipe Here From A Mind Full Mom

• ½ cup milk any variety
• 1 teaspoon ground flaxseed
• ½ tablespoon chia seeds
• ½ teaspoon vanilla extract
• ½ tablespoon maple syrup
• pinch of salt optional
• ½ cup Old Fashioned oats

188 Calories

Healthy, easy Low-Calorie Overnight Oats Recipe

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.

Overnight Oats – 9 Ways

This blog is amazing because it teaches you how to make the base for overnight oats as a low-calorie breakfast and then shows nine variations, which are Apple Cinnamon Oatmeal, Banana Walnut Oatmeal, Almond Joy Oatmeal, Strawberry Oatmeal, Carrot Cake Oatmeal Blueberry Vanilla Almond Butter Oatmeal, Peanut Butter & Jelly Oatmeal, Pumpkin Cranberry Oatmeal, and Keto/Low-Carb Oatmeal

Recipes From Life Made Sweeter

Ingredients / Calories

Ingredients for Base for Low-Calories Overnight Oats

• 1/2 cup rolled oats gluten free as needed
• 2/3 – 3/4 cup almond milk or your favorite milk (for a non-vegan version – you can add half milk and half Greek yogurt for creaminess as well)
• 2 teaspoons chia seeds

180 Calories Per Serving

Low-Calorie Overnight Oats

Overnight Oats are one of my favorite breakfast options whether I am trying to loose a few pounds or maintain my weight, I can always find a delicious option that will keep me full all morning.

Overnight oats were initially introduced to me by a former boot camp fitness instructor of mine. His initial recipe was a half 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 especially when I do not have the time to do a full rigorous boot camp workout. 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 than 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. I also had no clue as to how good they wereAs 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.

There are many verities listed in the recipes about. The one consistent component, which is in almost all the recipes is oatmeal.

• Oatmeal is packed with nutrients and may help lower cholesterol and blood sugar levels. Read “9 Health Benefits Of Eating Oats and Oatmeal” From Healthline.

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 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.4