Low-Calorie Overnight Oats
I love this blogger because she includes a basic recipe and then an easy to read list of flavor ideas.
- 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
Low-Calorie Overnight Oats
I love this low-calorie base for overnight oats. It is delicious just on its own. It contains flaxseeds and chia seeds. These ingredients making me feel like I am doing great things for my health first thing in the morning, which can be super difficult especially when you have a young family and just want to eat the left over peanut butter and jelly my three year old took one bite of before taking off for the day.
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. 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.
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.
- Chia Seeds
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.