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. I am so excited about all these options and all the varity this author provided all starting with the three ingredients below. There is just so much you can do with these recipes, which gets me excited about my meals even when dieting and helps me go strong all-day.
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
When I am on a diet, I try and take it day by day. I try and make it a lifestyle over a diet. It makes it easier for me. To keep going for the day, I need to start off with a low-calorie breakfast and have found overnight oats are an amazing way to do that.
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.
- Almond Milk. I definitely thought for years that I was drinking Almond Milk because it was low in calorie than regular milk and low in fat. I had no idea about the health benefits until very recently. Almond Milk is very high in Vitamin E, low in sugar and it is still high in calcium and as an added bonus, it is very low in calorie. Read more: “9 Science-Based Health Benefits of Almond Milk” 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. However, I did read that steel oats are less processed and therefore healthier. However, I still will draw to rolled oats just because I am going for taste. Read more about different types of oats in “Steel Cut, Rolled, Instant: What’s the Difference Between Types of Oats?” From AllRecipes.
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. As you will see above, I have also learned almond milk is also healthy, which is fantastic news.
I almost always warm my oatmeal up in the morning, but they can be enjoyed cold, which I also resort to when eating them with blueberries, strawberries or really any kind of berry because I view them as a cold fruit. I can heat up the overnight oats with bananas, which I find myself eating most frequently, as well as recipes with no fruit. . 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.