Healthy Overnight Oats Recipe for Weight Loss

Have you ever had oats uncooked? Well, that’s what overnight oats are.

Oats are soaked overnight for at least 3-4 hours in liquid and kept in the fridge.

Then they slowly transition to a soft and cooked consistency that is ready to be devoured!

Traditionally, oatmeals were either boiled or microwaved. Or rolled oats can be mixed with milk or non-dairy milk and cooked until they soften.

Soaked oatmeal is a quick and healthy go-to breakfast routine that can be prepared when you have rushed mornings.

You can save a lot of morning time by having oatmeal soaked overnight and getting more time to do other activities in the morning.

Not to mention overnight oatmeals are a great option to help you lose weight and can be portion controlled. The key to weight loss is to maintain a calorie deficit by having a filling and nutritious meals.

Oatmeals are rich in fiber, protein and wholesome grains so they give you the feeling of fullness which helps you reduce your food portion sizes for your next meal.

Even though oatmeals have a high carbohydrate content, taking them with other low-carbohydrate foods will help balance out the calories.

You can add ad-one of your choice like fruits, nuts and non-dairy milk instead of processed sugars or unhealthy fats to make it more appetizing.

Keep reading to find out an easy and delicious overnight oatmeal recipe.

5 Easy Overnight Oatmeal Recipes

UTENSILS FOR THE 5 RECIPES

• Small glass jars with plastic lids of 16-ounce
• Measuring cups and spoons

1. Blueberry overnight oats recipe

INGREDIENTS

• 1/2 cup rolled oats
• 1 tablespoon chia seeds
• 1/2 cup blueberries
• Pinch of salt
• 1/4 cup greek yogurt
• 1-2 teaspoons honey or as you like
• 1/2 cup almond milk or non-dairy milk
• Slivered almonds and blueberries for topping

2. Chocolate and banana overnight oats recipe

INGREDIENTS

• 1/2 cup rolled oats
• 1 tablespoon chia seeds
• 1 tablespoon cocoa powder
• Pinch of salt
• 1/4 cup greek yogurt
• 1-2 teaspoons honey or as you like
• 1/2 cup almond milk or non-dairy milk
• 1/2 banana
• Chocolate shavings and banana slices for topping

3. Apple pie overnight oats recipe

INGREDIENTS

• 1/2 cup rolled oats
• 1 tablespoon chia seeds
• Pinch of salt
• 1/4 cup greek yogurt
• 1/2 cup almond milk or non-dairy milk
• 1/2 apple, grated
• 1/2 teaspoon cinnamon
• 1-2 teaspoons honey or as you like
• Walnuts

4. Pina colada overnight oats recipe

INGREDIENTS

• 1/2 cup rolled oats
• 1 tablespoon chia seeds
• 2oz (60g) pineapple
• Pinch of salt
• 1/4 cup greek yogurt
• 1-2 teaspoons honey or as you like
• 1/2 cup coconut milk or non-dairy milk
• 1 tablespoon desiccated coconut
• Pineapple chunks and desiccated coconut for topping

5. Peanut butter and jelly overnight oats recipe

INGREDIENTS

• 1/2 cup rolled oats
• 1 tablespoon chia seeds
• Pinch of salt
• 1/4 cup greek yogurt
• 1/2 cup almond milk or non-dairy milk
• 2 tablespoons natural peanut butter
• 2 tablespoons fruit jam of your choice or as you like
• Crushed peanuts and natural peanut butter for topping

 INSTRUCTIONS FOR ALL 5 RECIPES

• Mix the rolled oats with the chia seeds into a mason jar. Add in the dry and wet ingredients as mentioned in the ingredients list per recipe.
• Add your favorite liquid ingredients like yogurt, almond milk, coconut milk or non-dairy milk. And mix all the ingredients till the oat mixture is well combined.
• You can mix in fruits in this step if you want or the next morning when you are ready to eat.
• Cover the jar with a plastic lid and keep it in the refrigerator overnight for 3-4 hours.
• In the morning, check the consistency of the oatmeal and add yogurt or milk if needed to get the consistency you want and add honey for sweetness according to your taste buds.
• You can add the toppings like nuts, chocolate shavings or desiccated coconuts before having the oats for getting the fresh crunch of the toppings.
• You can have the overnight oatmeal chilled or warm if you like. Now, come on and dig in!

Overnight oats last up to 4 days, so you can prepare 4 jars at a time.

Be sure to check the calorie content when adding ad-ons to keep your meals healthy.

Benefits of Low-Calorie Overnight Oats

Let me tell you a few reasons why overnight oatmeals are great for weight loss and should be included in your morning routine:

• Easy meal preparation where you mix the ingredients together to be soaked in the refrigerator as you sleep! Can also be made ahead of time up to 4 days in advance.
  Cheap to prepare with more portions available.
• Healthy eating because of no added refined sugars, but rather whole foods rich in nutrition that help maintain sugar levels.
• The protein content is available by adding yogurt or non-dairy milk.
• Fiber-rich content helps you feel full that’s perfect for your weight loss regime.
• Portion controlled by using specific jars like the 16-ounce mason jar which helps to have a low-calorie intake breakfast.

Pay close attention to your calorie intake when you add in other ingredients which can turn this healthy weight-loss recipe into a disastrous fat-gaining recipe.

Noting down how you feel when you add different add-ons and eat can help you be more conscious about your eating habits and achieve your targeted weight loss range.

Faq’s – Overnight Oats Recipe

Are overnight oats good to lose weight?

They definitely provide a good source of protein, fiber and wholesome grains that help you lose weight as long as you are in a calorie deficit. You must also have other foods in your diet to avoid being deficient in any important nutrients.

How long do I have to soak overnight oats?

It takes about 2-3 hours for the oats to become edible after soaking them overnight.

What container do I use for storing oats?

Rolled oats should be stored in a cool, dry, dark place in airtight containers like plastic or glass containers, vacuum-sealed containers and food-grade buckets.

What can I mix with oats to lose weight?

A protein source is a must like a yogurt, egg whites or nuts as they prevent you from overeating. Low-calorie toppings can be added like pumpkin, raspberries, bananas, dark chocolate and avocados.

How to freeze overnight oats?

Store the overnight oats in airtight mason jars with plastic lids instead of metal ones to avoid rust from touching the food. Then put the jars in the freezer for storage which lasts for up to 4 days.