Effortless and nutrient-packed, these low-calorie overnight oats are a perfect start to your day. Made with wholesome ingredients like oats, chia seeds, and fresh berries, this recipe offers a filling, satisfying breakfast that aligns with your wellness goals.

Customize each jar to your taste—whether adding a dash of cinnamon or a hint of vanilla, these oats are highly versatile. Enjoy the creamy texture from dairy-free yogurt and a touch of sweetness from zero-sugar maple syrup or stevia.

Simply prep the night before, and wake up to a ready-made breakfast that’s as convenient as it is delicious. Ideal for busy mornings, this recipe helps keep you on track without compromising on flavor.

Low Calorie Overnight Oats Ingredients

Old-Fashioned Rolled Oats – The hearty base that provides a creamy texture and satisfying chew, setting the foundation for a nourishing start to the day.
Unsweetened Vanilla Almond or Cashew Milk – A silky, plant-based choice that adds subtle flavor and helps keep this breakfast light and refreshing.
Plain Fat-Free Yogurt – Delivers creaminess and a touch of tang, bringing balance to the oats and enhancing their thickness.
Chia Seeds – Nutrient-packed little gems that create a delightful, pudding-like texture while boosting fiber and omega-3 content.
Fresh Mixed Berries – Bursting with natural sweetness and vibrant color, they elevate each bite with freshness and a hint of tartness.

Perfectly balanced, these ingredients come together to create a low-calorie, convenient breakfast you can feel good about enjoying each morning.

Low Calorie Overnight Oats

Recipe Tips

Customize Your Sweetness
If you prefer a sweeter taste, try using vanilla stevia or zero-sugar maple syrup, both low-calorie options that add a hint of sweetness. You can also incorporate natural sweeteners like honey or mashed bananas for extra flavor. Remember to taste the oats before adjusting sweetness, as the flavors intensify overnight.
Experiment with Milk and Yogurt Variations
Using unsweetened vanilla cashew or almond milk keeps the calorie count low while adding subtle flavor. Feel free to experiment with other plant-based milks such as coconut or oat milk for added creaminess. For the yogurt, regular fat-free or Greek yogurt will yield a thick, creamy texture, while dairy-free yogurt keeps the recipe vegan-friendly and still provides a satisfying consistency.
Storage and Freshness
These overnight oats are best enjoyed within 2-3 days, so they’re great for early-week meal prep. Keep them in a sealed jar or airtight container to lock in freshness. If you’d like a firmer texture, add an extra teaspoon of chia seeds, as they absorb liquid and create a pudding-like texture over time.

What to Serve with Low Calorie Overnight Oats

A Side of Fresh Fruit
Complement your oats with a small bowl of mixed fresh fruit like sliced apples, kiwi, or a few pomegranate seeds. The additional fruit not only enhances the meal’s visual appeal but also adds variety to each bite without many extra calories.
Handful of Nuts or Seeds
Sprinkle a handful of almonds, walnuts, or pumpkin seeds over the oats for a crunchy texture and healthy fats. This addition will make the meal more filling and nutrient-dense, giving it a satisfying balance of texture and flavor.
Herbal Tea or Smoothie
Pair your oats with a cup of herbal tea, such as chamomile or peppermint, for a light, refreshing pairing. Alternatively, a green smoothie with spinach, cucumber, and a touch of lemon is a great low-calorie drink option that complements the oats and provides extra vitamins.

FAQ

Can I prepare these oats without chia seeds?
Absolutely! Chia seeds add texture and thickness, but they’re optional. You can replace them with flaxseeds or leave them out altogether for a slightly thinner consistency.
How long can I store these overnight oats?
Stored in an airtight container, these oats stay fresh for up to 3 days in the fridge. Stir them each day to maintain an even texture.
What other toppings work well?
Popular options include sliced bananas, nuts, seeds, nut butter, or shredded coconut. These add-ins bring both taste and texture to your oats.
Can I use steel-cut oats instead of rolled oats?
While it’s possible, steel-cut oats need more time to soften and may remain a bit chewy. If you prefer a smoother texture, stick with old-fashioned rolled oats.

Low Calorie Overnight Oats

Print Recipe Pin Recipe

Prep Time 10

Total Time 8 10

Course Smoothies

Cuisine American

Servings 1

Ingredients

½ cup unsweetened vanilla cashew or almond milk
⅓ cup rolled oats old-fashioned
3 tablespoons plain fat-free yogurt (dairy or dairy-free)
1 teaspoon chia seeds
¼ cup fresh mixed berries plus additional for garnish
1 teaspoon zero-sugar maple syrup or 4–5 drops vanilla stevia
Optional: pinch of cinnamon
Optional: dash of vanilla extract

Instructions

Combine the rolled oats, milk, yogurt, chia seeds, maple syrup or stevia, fresh berries, and, if desired, cinnamon and vanilla in a jar or storage container with a lid.
Mix all ingredients thoroughly. Secure the lid and refrigerate the mixture overnight.
In the morning or when ready to consume, remove the lid and stir the oats. If the consistency is too thick, add a small amount of milk to reach your preferred texture.
Garnish with additional fresh berries and enjoy. These oats can be eaten directly from the jar or transferred to a bowl for serving.

Keyword Low Calorie Overnight Oats

Low Calorie Overnight Oats