Low Calorie Overnight Oats

Low Calorie Overnight Oats

Low calorie overnight oats are a simple make-ahead breakfast created by soaking rolled oats with milk and yogurt overnight. As the oats absorb liquid in the refrigerator, they become soft and creamy without cooking. This balanced breakfast offers fiber, protein, and steady energy while keeping calories relatively low, making it ideal for meal prep and weight-conscious eating.

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Course: Breakfast

Cuisine: American

Prep Time: 5

Cook Time: 0

chill time (overnight): 8

Total Time: 13

Servings: serving

Calories: 210kcal

Author: Olivia White

Cost: $2

Equipment

mason jar or airtight container
– Spoon

Ingredients

1/2 cup rolled oats
1/2 cup unsweetened almond milk
1/4 cup Greek yogurt
1 tsp chia seeds
1 tsp maple syrup or honey (optional)
1/4 cup fresh berries or fruit

Instructions

Add rolled oats to a mason jar or small container.
Pour in the unsweetened almond milk.
Add Greek yogurt and chia seeds.
Stir in maple syrup or honey if using.
Mix everything thoroughly until evenly combined.
Cover the jar and refrigerate for at least 6 hours or overnight. Stir and add fresh fruit before serving.

Notes

Use unsweetened almond milk or low fat milk to keep the calorie count lower. Rolled oats provide the best texture because they soften overnight without becoming mushy. If the oats become too thick by morning, stir in a small splash of milk before serving. Fresh fruit tastes best when added just before eating.

Nutrition