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If you need easy weight loss breakfasts, try these Low Calorie Overnight Oats. Made with Greek yogurt for a protein boost, this 200-calorie recipe is a simple base for customizations. Just add fruit, nut butter, or extra protein to stay full and energized.
Oatmeal has been my to-go breakfast since teenage years. Back when I started my health journey, these low cal overnight oats helped me lose over 75 pounds (35 kg). Having struggled with childhood obesity (I weighed over 200 pounds (92 kg) at just 13) they were a game-changer, satisfying my sweet tooth while keeping me on track on hectic mornings.
As I started working out, I became more conscious about my protein intake. My breakfast rotation now includes egg white oatmeal, protein oatmeal, protein overnight oats and fluffy egg white pancakes.
Easy breakfast for weight loss
Over the years, they’ve gained a bad rap for being high in calories. But this is far from the truth! The key to make overnight oats with less calories is keeping toppings and mix-ins simple. While Nutella or peanut butter may be tempting (and still allowed in small amounts), toppings like blueberries are perfect for the diet.
Here’s why you’ll love this recipe:
- Low calorie and high protein – Made with Greek yogurt and unsweetened almond milk, the base recipe has just 200 calories and over 12 g of protein. Plus, it’s packed with fibers and nutrients from the oats.
- Quick and easy – You can stir all ingredients at night and the next day you’ll have a low calorie breakfast on the go. Just give it a stir, top, and enjoy straight from the jar.
- Meal prep friendly – You can make a larger batch on Sunday and have a healthy breakfast for the week. As they require no cooking, they’ll help you stay on track with your diet also on the busiest day.
- Customizable – From strawberries to chocolate, there are so many ways how you can make a tasty overnight loss with little calories.
Ingredients
The basic recipe calls for 3 main ingredients: rolled oats, milk and Greek yogurt. While a pinch of salt enhances the flavors, a sweetener adds more taste. Here are the key ingredients along with tips, you can find precise quantities in the recipe card at the bottom.
- Rolled oats – For the best result, I recommend old fashioned rolled oats (certified gluten-free if necessary). Quick oats can work, but they easily get bland and mushy. On the other hand, steel cut oats are not suitable. They require cooking and won’t soak.
- Greek yogurt – Plain and unsweetened nonfat Greek yogurt makes these low calorie overnight oats high protein and super creamy. If desired, swap for sugar-free vanilla yogurt or a dairy-free alternative such as soy or low fat coconut yogurt.
- Milk of choice – The lowest calorie milks are unsweetened almond milk (30 kcal per 1 cup/240 ml) and unsweetened cashew milk (25 kcal per 1 cup/240 ml). Feel free to use your favorite milk, nondairy or regular cow milk.
- Sweetener of choice – For more sweetness, stir in 1-2 teaspoons of calorie-free sweetener such as keto maple syrup, monk fruit, or stevia. Regular maple syrup and honey work too.
- Extras – A pinch of salt is recommended for the best flavor, and a teaspoon of chia seeds adds more creaminess and health benefits. Feel free to add any mix-in you’d like.
Dietary adaptations
- High protein – Add a scoop (30 g) of your favorite protein powder and adjust the consistency with 2-4 tablespoons of extra milk. When making high protein overnight oats, I love using vanilla whey.
- Dairy-free and vegan – Swap 0% fat Greek yogurt for plant based alternatives and stick to unsweetened almond milk. When choosing the yogurt, I’d recommend soy yogurt for more protein.
- Gluten-free – Use certified gluten-free rolled oats. Although naturally gluten-free, oats are often cross-contaminated with gluten. So check the package carefully.
How to make low calorie overnight oats
Here’s a step a step-by step guide on how to make low calorie overnight oats. To facilitate your understanding, I’ve also included images. The printable recipe card can be found at the bottom.
- Step 1 – Combine ingredients. In a mason jar or a glass container, add old-fashioned rolled oats, a pinch of salt, your milk of choice, Greek yogurt, and sweetener if desired.
- Step 2 – Mix. Stir everything well using a spoon or fork. Make sure to mix from the bottom up—oats can settle and stick at the bottom.
- Step 3 – Refrigerate. Cover the container with a lid, or seal tightly with plastic wrap or aluminum foil. Refrigerate the oats for at least 2 hours, or overnight for the creamiest result.
- Step 4 – Serve. Before serving, give the oats a good stir from bottom to top. Add your favorite toppings and dig in!
Flavor ideas
- Chocolate – Stir in 1 tablespoon of unsweetened cocoa powder plus some chocolate chips or cocoa nibs.
- Apple cinnamon – Mix in a handful of apple chunks, ⅓ teaspoon of ground cinnamon and ½ teaspoon of vanilla extract.
- Banana and peanut butter – Stir in half mashed banana, 1 teaspoon of peanut butter and serve topped with more sliced banana.
- PB&J – Add 1 teaspoon of peanut butter a 1 tablespoon of jam (best if sugar-free).
- Blueberry lemon – Stir in ½ cup of fresh blueberries plus a teaspoon of lemon juice and a sprinkle of lemon zest.
- Nutella – As a nutrition coach, my mission is helping you lose weight and enjoy your food. That’s why I’ve developed a low calorie Nutella recipe. Stir a tablespoon inside the oats and enjoy.
- Toppings – Besides mix-ins, you can serve the oats with low calorie toppings such as blueberries or raspberries, sliced strawberries, diced apple, banana, or a dollop of Greek yogurt. Nonfat whipped cottage cheese works too.
Not a fan of the texture of oats?
Try blending them. After they’ve soaked overnight or for at least 2 hours, add your porridge to a high speed blender or food processor and blend until smooth and creamy texture. It’ll feel like eating pudding for breakfast!
Make ahead and storage
If meal prepping, make a big batch of these oats on Sunday and store them in sealed glass jars in the fridge. They’ll stay fresh for up to 5 days. For longer storage, you can freeze them for up to 2 months and thaw overnight in the fridge before eating.
To preserve flavors and textures, store toppings and fresh fruit separately and add them just before serving. Stir well before eating to break up any lumps. And if they’re too thick, simply add a splash of milk or yogurt to bring their creamy consistency back.
Frequently asked questions
Yes, quick oats work too, but keep in mind they’ll result in a softer, mushier texture compared to rolled oats. For a healthier option, avoid instant oat sachets. They’re often packed with added sugars and unnecessary calories.
Absolutely! If you prefer a warm breakfast, just heat your soaked oats briefly in the microwave or on the stovetop. Don’t overheat though, especially if they contain yogurt, which can turn tangy when cooked too long.
Not necessarily. While overnight soaking gives the creamiest texture, letting them chill for at least 2 hours in the fridge is usually enough for the oats to soften and absorb the liquid.
Nutrition Coach’s Note: While this recipe is great as a low-calorie option, it may not be enough for everyone — especially if you’re active. I recommend pairing it with a protein source or healthy fat (like eggs or peanut butter) to turn it into a more balanced, satisfying breakfast.
More weight loss breakfasts
- Cheesecake overnight weetabix
- Low calorie oatmeal
- Low calorie smoothies
- Cottage cheese flatbread
- Low calorie pancakes
- Cottage cheese pancakes
- Chia seed pudding
Low Calorie Overnight Oats
Equipment
- glass mason jars 16 oz
Ingredients
- ½ cup (40 g) old fashioned rolled oats, gluten-free if necessary
- ½ cup (120 ml) unsweetened almond milk, or milk of choice
- ¼ cup (60 g) Greek yogurt, nonfat, plain and unsweetened
- 2 tsp sweetener of choice, to taste
- a pinch of salt
Optional ingredients
- 1 tsp chia seeds
- toppings of choice
Instructions
- In a mason jar or a glass container, add old-fashioned rolled oats, a pinch of salt, your milk of choice, Greek yogurt, and sweetener if desired.
- Stir everything well using a spoon or fork. Make sure to mix from the bottom up—oats can settle and stick at the bottom.
- Cover the container with a lid or seal tightly with plastic wrap or aluminum foil.
- Refrigerate the oats for at least 2 hours, or overnight for the creamiest result. Store them on a shelf rather than the fridge door to avoid frequent changes of temperature.
- Before serving, give the oats a good stir from bottom to top. Add your favorite toppings and enjoy.
Notes
- To store: Store them a sealed glass jar or airtight container in the fridge for up to 5 days. For best taste and texture, enjoy them within 3 days.
- To freeze: Portion into freezer-safe jars, freeze up to 2 months, and thaw overnight in the fridge before serving. Just stir well before eating!
- Nutritional values are estimates, provided for the base recipe without add-ins. These values are just approximations, and for accurate tracking, it’s best to calculate based on your specific ingredients.
- As a sweetener, I used sugar-free maple syrup (which provides no calorie).
- The nutrition of overnight oats will vary depending on mix-ins and toppings.
This has become my go-to breakfast! So delicious. I add 1/2 tbsp of chocolate chip pieces for some crunchiness and sweetness. I also never used to eat Greek yogurt, but I actually like the nonfat, plain version a lot!
Hey Maya,
thanks a lot for your feedback! I’m so happy you like my low calorie overnight oats 😉
Best,
Matteo