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–+ servings

Low Calorie Overnight Oats

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.
2h 5mTotal
1serving
  • 201 kcal
  • P 12g
  • C 30g
  • F 4g
https://mattsfitchef.com/low-calorie-overnight-oats/

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

Instructions

  1. 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.
    Old fashioned rolled oats, chia seeds, maple syrup and milk in a glass to make porridge
  2. Stir everything well using a spoon or fork. Make sure to mix from the bottom up—oats can settle and stick at the bottom.
    Mixing ingredients in a glass with a golden spoon to before refrigerating oatmeal
  3. Cover the container with a lid or seal tightly with plastic wrap or aluminum foil.
  4. 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.
  5. Before serving, give the oats a good stir from bottom to top. Add your favorite toppings and enjoy.
    Apple cinnamon overnight oats topped with apple and almond butter, being served with a golden spoon

Notes

Storage Directions
  • 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
  • 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.
Nutrition Coach 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.