Blog Nutrition Recipes Healthy Overnight Oats Recipes For Weight Loss

Healthy Overnight Oats Recipes For Weight Loss

Losing weight comes down to two simple things: eating fewer calories and burning more calories. And while there are a number of fad diets and quick fixes out there promising to help you shed those extra pounds, making small changes to your diet and lifestyle is often the best (and most sustainable!) way to see results. One easy change you can make is to incorporate healthy overnight oats recipes into your breakfast routine. Oats are a whole grain food that is packed with fiber and protein, both of which are essential for weight loss. When you make them overnight they’re quick and easy to grab and go in the next morning. Not sure how to make overnight oats? Below are six healthy overnight oats recipes for weight loss, courtesy of nutritionists.

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Peanut Butter Overnight Oats (9)

Peanut butter lovers will rejoice over this healthy overnight oats recipe. Peanut butter is a good source of protein and healthy fats, both of which are important for satiety and weight loss.

In addition, the oats provide filling fiber and the chia seeds add even more protein and fiber, as well as heart-healthy omega-3 fatty acids. 

Ingredients:

  • 1/2 cup rolled cut oats
  • 1/2 cup milk (I like to make these with almond milk but you can use any kind you prefer)
  • 1 tablespoon peanut butter
  • 1 teaspoon maple syrup
  • 1 teaspoon chia seeds, optional

How To Make It:

  1. Add the dry ingredients to a jar or container with a lid and stir to combine. 
  2. Pour in the milk and peanut butter and stir until combined. Next add the maple syrup and stir again. 
  3. Put the lid on the jar or container and place it in the fridge overnight. In the morning, give it a good stir and add a splash of milk if it’s too thick. Top with fruits, if desired.

This recipe is courtesy of eatthis.com

Pumpkin Pie Overnight Oats (6)

This healthy overnight oats recipe is perfect for fall. The pumpkin puree and spices not only give these oats a delicious flavor, but they also provide some important nutrients.

Pumpkin is a good source of fiber, potassium, and vitamin A. And the spices in this recipe (cinnamon, ginger, and nutmeg) are all believed to have health benefits of their own, such as reducing inflammation and improving blood sugar control.

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Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup milk (any kind)
  • 1/4 cup pumpkin puree
  • 1 teaspoon maple syrup
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon ground nutmeg

How To Make It:

  1. Add the dry ingredients to a jar or container with a lid and stir to combine. 
  2. Pour in the milk, pumpkin puree, and maple syrup and stir until combined. Then add the spices and stir again. 
  3. Put the lid on the jar or container and place it in the fridge overnight. In the morning, give it a good stir and add a splash of milk if it’s too thick. Top with fruits, if desired. 

This recipe is courtesy of foodnetwork.com

Read More: Broccoli Recipes For Kids: How To Get Your Little One To Enjoy This Veggie

healthy overnight oats recipe for weight loss

Blueberry Almond Overnight Oats (1)

This healthy overnight oats recipe is full of antioxidants from the blueberries and almonds. Blueberries are also a good source of fiber and vitamins C and K.

And the almonds provide protein, healthy fats, fiber, and vitamin E. 

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup milk (any kind)
  • 1/4 cup blueberries
  • 1 tablespoon almond butter
  • 1 teaspoon maple syrup

How To Make It:

  1. Add the dry ingredients to a jar or container with a lid and stir to combine. 
  2. Pour in the milk, blueberries, almond butter, and maple syrup and stir until combined. 
  3. Put the lid on the jar or container and place it in the fridge overnight. In the morning, give it a good stir and add a splash of milk if it’s too thick. Top with fruits, if desired.

 This recipe is courtesy of brewinghappiness.com

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Mango-Ginger Overnight Oats (4)

This recipe comes packed with a nutrient-filled and flavor rich combination that will kick your breakfast up a notch. The bonus? It takes just a few minutes to fully prepare it.

Here’s how you make it:

Ingredients:

  • 2 cups quick-cooking oats
  • 1 1/3 cups water
  • 2/3 cup canned unsweetened light coconut milk
  • 2 tablespoons honey
  • 2 cups cubed fresh or frozen mango
  • Pomegranate seeds (optional)

How To Make It:

  1. Start by placing 1/2 cup of oats in each four pint jar. Mason jars can also work just as well.
  2. Next, combine the coconut milk, water, ginger and honey in a 2-cup measuring cup. Pour the mixture over the oats in jars.
  3. Add in 1/2 a cup mango to each jar.
  4. Cover and let it chill overnight or until the oats become soft.
  5. Top with some pomegranate seeds if desired.
See also
21 Day Fix Recipes For Beginners (Healthy Eating Meal Plan And Recipes)

This recipe is courtesy of eatthismuch.com

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healthy overnight oats recipe for weight loss

Strawberry Cheesecake Overnight Oats (8)

Nothing spells dessert in the morning better than strawberry cheesecake overnight oats. It comes loaded with lots of nutrients that will keep you energized throughout the day.

Here’s how you make it:

Ingredients:

  • 1 cup rolled oats
  • 1 cup strawberries, diced
  • 1 tablespoon chia seeds
  • Pinch of salt
  • 3/4 cup almond milk, unsweetened
  • 1/2 cup nonfat Greek yogurt, plain
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
  • Graham crackers, crushed (for topping)
  • Strawberry jam (for topping)

How To Make It:

  1. Start by placing the strawberries, greek yogurt and almond milk in a food processor. Process on high until all the fruit is pureed.
  2. Next, transfer the mixture to a large bowl before adding in the rest of the ingredients. Mix using a spoon until everything is well combined.
  3. Cover and refrigerate it for at least 2 hours or overnight.
  4. Top with some crushed graham crackers or strawberry jam if desired.

This recipe is courtesy of fitfoodiefind.com

healthy overnight oats recipe for weight loss

Spiced Pear Overnight Oats (7)

This vegan overnight oats is flavorful  and easy to make. For some extra healthy fat and crunch, you can opt to top it with some walnuts.

Here’s how you make it:

Ingredients:

  • 2/3  cup old fashioned oats
  • 1 cup coconut milk from a 15 oz can
  • 2 tablespoons chia seeds
  • 1 small pear Blade d, noodles trimmed well
  • 1/2 teaspoon cinnamon
  • Almond milk to thin
  • 1 tablespoon maple syrup

How To Make It:

  1. Add all the ingredients in a mason jar and shake until everything is well combined.
  2. Place the mixture in a refrigerator and let it sit overnight.
  3. Once you’re ready to take it, add some almond milk using a tablespoon and continuously stir until you achieve your desired consistency.

This recipe is courtesy of insipiralized.com

Read More: Protein Bowl Recipes: Easy Recipes To Try

healthy overnight oats recipe for weight loss

Neapolitan Overnight Oats (5)

You know what’s better than one flavor? Three! This recipe gives you a healthy bite of chocolate, strawberry and vanilla in each serving. It’s also packed with fiber, protein and healthy fats which are great for starting your day.

See also
7-Day Vegetarian Meal Plan: Recipes That Are Sure To Please Any Palate

Here’s how you make it:

Ingredients:

For the vanilla:

  • 1/2 cup rolled oats
  • 1/2 teaspoon chia seeds
  • 2 tablespoons Greek yogurt
  • 1/3 cup unsweetened almond milk
  • 1/4 teaspoon vanilla extract
  • 1 teaspoon honey

For the chocolate:

  • 1/3 cup rolled oats
  • 1/2 teaspoon chia seeds
  • 2 teaspoons cocoa powder
  • 1/3 cup unsweetened almond milk
  • 1/2 tablespoon maple syrup

For the strawberry:

  • 1/3 cup rolled oats
  • 1/2 tablespoons Greek yogurt
  • 2 large strawberries
  • 1/2 teaspoon chia seeds
  • 1/4 cup unsweetened almond milk
  • 1 teaspoon honey
  • Pinch of salt

How To Make It:

  1. To make the chocolate and vanilla layers, combine all their respective ingredients in a small bowl and refrigerate for at least 2 hours or overnight.
  2. For the strawberry layer, place the strawberries in a food processor, add in the milk and puree.
  3. Now mix this with the rest of the ingredients in a small bowl and refrigerate for at least 2 hours or overnight.
  4. Serve layered like Napolitan ice cream in the morning.

This recipe is courtesy of fitfoodiefinds.com

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Dark Chocolate Strawberry Overnight Oats (2)

This is an easy to make, delicious and entirely plant-based recipe that will leave you energized throughout the day.

Here’s how you make it:

Ingredients:

  • 1/2 cup oatmeal
  • 3/4 cup unsweetened vanilla almond milk
  • 1 tablespoon chia seeds
  • 1 tablespoon cacao powder
  • 1/3 sliced strawberries
  • 2 tablespoons dark chocolate chips

How To Make It:

  1. Place all the ingredients in a mason jar or tupperware of choice.
  2. Mix until everything is well combined and refrigerate 3-5 hours or overnight.
  3. Serve chilled in the morning with toppings if desired.

This recipe is courtesy of rachlmansfield.com

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Are Overnight Oats Good For Weight Loss?

Yes, they can be. Overnight oats are a healthy and filling breakfast option that can help with weight loss as part of a balanced diet.

There are a few reasons why overnight oats are good for weight loss:

They Are Fiber-Rich

Overnight oats are rich in fiber, which is helpful for weight loss. Fiber helps to keep you feeling full and satisfied after eating, so you’re less likely to snack or overeat later in the day (3).

See also
10 Low-Calorie Lunch Recipes For Weight Loss: Proof That Less Calories Doesn't Mean Less Flavor

They’re Low In Calories

Overnight oats are also low in calories, which is another plus for weight loss. A typical serving of overnight oats is around 200-250 calories, which leaves plenty of room for other foods throughout the day.

They’re Versatile

Overnight oats are very versatile, so you can easily make them to fit your own personal preferences and diet. For example, if you’re trying to eat more protein, you can add in some chia seeds or nuts. If you’re watching your sugar intake, you can use unsweetened almond milk or yogurt.

They’re Convenient

The people who are most successful at losing weight are those who make healthy choices conveniently. Overnight oats are quick and easy to prepare, so there’s no excuse not to eat a healthy breakfast.

healthy overnight oats recipe for weight loss

How To Make Healthy Overnight Oats For Weight Loss

Let’s discuss which ingredients are necessary for making healthy overnight oats, and how to make sure your breakfast doesn’t sabotage your weight loss goals.

There are four key ingredients in any good overnight oats recipe: oats, liquid, flavorings, and toppings. Each of these ingredients can be tweaked to create a healthier version of the dish.

Oats

Oats are a whole grain food, and they’re an excellent source of fiber. They also contain some protein and healthy fats. When you’re trying to lose weight, it’s important to include foods like oats in your diet because they help you feel full and satisfied.

If you’re looking for a healthy option, choose steel-cut oats or rolled oats. These varieties have more fiber than instant oats.

They are also better able  to absorb the liquid and flavorings, so your oats will be more creamy and flavorful.

Liquid

The type of liquid you use in your overnight oats will also affect the nutrition. Here, you have a few options.

Water

This is the lowest-calorie option, but it will make your oats less creamy.

Milk

Whole milk will make your oats the creamiest, but it’s also the highest in calories.

If you’re trying to lose weight, opt for skim milk or an unsweetened non-dairy milk like almond milk. These have fewer calories than whole milk but will still make your oats creamy.

See also
How To Make Vegetables Taste Good? 8 Vegetable Ideas And Recipes

Flavorings

The next ingredient you’ll need to consider is flavoring. This can be anything from fruit to spices.

When it comes to weight loss, you want to choose toppings and flavors that are low in sugar. Fresh fruit, unsweetened cocoa powder, and spices like cinnamon are all great choices.

Toppings

Toppings are optional, but they can make your oats more filling and satisfying. Some good options include nuts, seeds, shredded coconut, and dried fruit.

Again, when you’re trying to lose weight, it’s important to choose toppings that are lower in sugar. Nuts and seeds are good options because they’re high in protein and healthy fats.

Shredded coconut and dried fruit are also good toppings, but make sure to choose varieties that are unsweetened.

healthy overnight oats recipe for weight loss

How Long Do Overnight Oats Need To Sit?

Once you’ve assembled your ingredients, it’s time to let your oats sit. This is where the “overnight” part comes in.

Your oats should sit for at least six hours, but they can be left longer. If you know you won’t have time in the morning, you can make them the night before and leave them in the fridge until you’re ready.

Should You Eat Overnight Oats Warm Or Cold?

Overnight oats can be eaten cold or warm. If you want to eat them cold, simply take them out of the fridge and enjoy.

If you prefer your oats warm, you can heat them in the microwave for a minute or two. Be careful not to overcook them, or they will become dry and crumbly.

If you’ve used yogurt, heating may cause the oats to become more liquidy as well.

Conclusion

Overnight oats are a healthy and convenient breakfast option. They’re perfect for busy mornings, and they can help you reach your weight loss goals.

To make sure your oats are as healthy as possible, choose steel-cut or rolled oats, skim milk or unsweetened nut or soy milk, and toppings that are low in sugar. Let your oats sit for at least six hours, and then enjoy them cold or warm.

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Blueberry Almond Overnight Oats (n.d., brewinghappiness.com) 
  2. Dark Chocolate Strawberry Overnight Oats (2016, rachlmansfield.com) 
  3. Dietary fiber: An integral component of a successful weight loss intervention (2019, nutrition.org) 
  4. Healthy mango-Ginger Overnight Oats Recipe (2019, eatthis.com) 
  5. Neapolitan Overnight Oats (2021, fitfoodiefinds.com) 
  6. Pumpkin Pie Overnight Oats (n.d., foodnewtwork.com) 
  7. Spiced Pear Overnight Oats (n.d., insipiralized.com) 
  8. Strawberry Cheesecake Overnight Oats (2018, fitfoodiefinds.com) 
  9. The Easiest Peanut Butter Overnight Recipe Ever (2019, eatthis.com)
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