Fitness

Healthy Overnight Oats Recipe for Weight Loss

Healthy Overnight Oats Recipe

As complicated as it sounds, overnight oats are nothing but plain rolled oats soaked overnight. It is the simplest yet power-packed meal and is no less than a dessert. It is a quick, cheap, and easy way to have a nutrient-dense breakfast.

Unlike regular oats recipes you do not require a cooktop or microwave to prepare overnight oats.  Pick your favourite ingredients and store them in a fridge overnight, it is as easy as it can be. Grab a spoon and the jar the next day and you are good to go. 

You can also prepare it in batches that will easily last for about 4 days. Isn’t it awesome?

Go on to discover benefits and recipes of 7 healthy variants of overnight oats that work efficiently for weight loss.

Benefits of Overnight oats

  • Overnight oats don’t just help you lose weight, but are a delight to the taste buds. 
  • Oats are extremely nutritious and are a great low-carb high protein alternative.  
  • Oats are fiber-rich and will keep you full for a longer time. 
  • It is a boon for digestion and keeps the gut healthy. 

Overnight oats are a customizable meal and you can have it in several ways and with so many different additives. There are just a few ingredients you will need to curate a tempting meal.

Ingredients Required for Healthy Overnight Oats Recipes 

  1. Oats – First and a common ingredient. There are plenty of oats available, but which one works best for overnight recipes? Rolled oats is the right answer! They are less processed and are rich in fibre.  But can’t you use instant oats? Preferably not, they are processed to cook in less time, and storing them overnight will give you a mushy consistency. If you like your meal mushy, you can definitely go for it. But for a creamy and smooth texture, rolled oats is the right choice. Steel-cut oats are also available but they take a longer time to cook and will not give you the texture you are looking for.
  2. Milk – You can use milk of your choice. Skimmed milk, soy milk, or almond milk works best for  good oatmeal. Some people like to use water as well but that is your choice to make.
  3. Flavor – To give oats  a unique flavor, add a dash of seasoning. You can use vanilla extract, cinnamon powder, coffee powder as per your choice.
  4. Superfoods – It is a great idea to use superfoods like chia seeds, flax seeds, or hemp seeds. They increase the nutrition content of a simple recipe. Chia seeds are a great source of iron and calcium and are rich in  fibre.
  5. Sweetener – If you like your meal to be sweet, add any natural sweetener like honey, palm sugar, or coconut sugar. Avoid using brown or refined sugar. You can also add an artificial sweetener like stevia which has no calories and does not spike blood sugar.
  6. Healthy fats – adding healthy fats is an amazing move to substantiate the recipe. Add nuts like almonds, peanuts, pecans, hazelnuts.
  7. Fresh toppings – You can add any seasonal fruit at the time you would like to have the oatmeal jar or you can also store it with cut fruits. It adds a punch of flavour and freshness to the recipe.

The core remains in getting the consistency right. Different things might work for different people. But, the most preferable ratio remains 1:1.

Try hitting the right spot with regular trial and error. And you will discover the ultimate irresistible meal!

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    7 healthy oatmeal recipes for weight loss

    Carrot cake overnight oats

    Who wants to have carrot cake in a jar? Who would not? Carrots are full of fibre and are a great source of vitamin A, K, beta carotene, and calcium. It is known to control blood sugar levels and strengthen the bones. Walnuts have healthy fats and antioxidants. With all these ingredients you can recreate your favourite dessert in a healthier version. Let’s find out how.

    Ingredients

    • ½ cup Grated Carrots
    • ¾ cup Oats 
    • ½ cup Almond Milk
    • 1 tbsp greek yogurt
    • Dash of Honey
    • ½ tbsp Chia seeds 
    • 4 crushed Walnuts 

    Method

    • Take a glass mason jar with a lid
    • Open the lid and add oats followed by milk 
    • Add greek yogurt to the jar
    • Give it a good stir
    • Add honey and chia seeds
    • Top it with walnuts and carrots and press gently
    • Refrigerate overnight 

    And have a delicious carrot cake in the form of oats first thing in the morning. 

    Peanut butter overnight oats

    Do you love a peanut butter sandwich in the morning? Now you can have a jar instead. Peanut butter is a good fat that provides protein, vitamins and minerals, and is healthy for the heart. Although, it is high in calories but can assist in weight loss, given its high nutritional value. Moderation is the key here.

    Ingredients

    • ¾ cup oats
    • ½ cup almond or soy milk
    • 1 tbsp peanut butter
    • Sweetener of choice

     Method 

    • Take a glass jar
    • Add oats, milk, honey or any sweetener of your choice 
    • Give it a stir
    • Add peanut butter
    • Mix if you want an even flavor
    • Refrigerate overnight

    Classic Vanilla overnight oats

    Nothing can beat a good old classic vanilla flavour. Almonds are full of vitamins, minerals and have the ability to lower bad cholesterol and regulate blood sugar levels. You can always top it up with any seasonal fruits and nuts of your choice.

    Ingredients 

    • ¾ cup oats
    • ½ cup almond or soy milk
    • 1 tsp vanilla extract
    • Sweetener of choice
    • 3-4 Almonds
    • Strawberries/Blueberries

     Method 

    • Take a glass jar
    • Add oats, milk, vanilla extract, honey or any sweetener of your choice 
    • Give it a stir
    • Top up with almonds
    • Refrigerate overnight

    Banana bread overnight oats

    Banana bread is comfort food for many. Why not have a variant that is good for health and weight loss! This recipe will gratify your desire to have banana bread providing various benefits at the same time. Bananas are a good source of potassium, vitamins and are fiber-packed. They are good for the heart, muscles, and gut. Walnuts are anti-inflammatory and are good for health. 

    Ingredients 

    • ¾ cup oats
    • ½ cup almond or soy milk
    • Dash of honey 
    • 1 Sliced banana
    • 3-4 crushed Walnuts 

    Method 

    • Take a glass jar
    • Add oats, milk, honey or any sweetener of your choice 
    • Give it a stir
    • Add sliced banana
    • Put walnuts on the top
    • Refrigerate overnight

    Coffee overnight oats 

    What better than taking the daily dose of caffeine in a dessert form! Coffee oats are a refreshing way to substitute your regular morning coffee craving. They are iced coffee for breakfast. Caffeine is known to boost weight loss and we know some of us can’t do without a cup of coffee in the morning. If you are that person, give this recipe a shot.

    Ingredients 

    • ¾ cup oats
    • ½ cup almond or soy milk
    • Sweetener of choice 
    • Coffee powder or brewed coffee

    Method

    • Take a glass jar
    • Add oats, milk, honey or any sweetener of your choice 
    • Add coffee as per your taste 
    • Give it a stir
    • Refrigerate overnight

    Apple pie overnight oats

    Are you a diehard apple pie fan? Well, this is just made for you then. It is no less than an apple pie but a much healthier version. Apple as  fruit has numerous health benefits including reduced risk of high blood pressure, obesity, and better gut health. 

    Cinnamon has medicinal use accredited to its anti-inflammatory, antidiabetic and antimicrobial properties. 

    The combination will give you a boost of energy in the morning and cherry on the cake, it is beneficial to the body.

    Ingredients

    • ¾ cup oats
    • ½ cup almond or soy milk
    • Sweetener of choice
    • Sliced apple
    • Cinnamon powder
    • 4 crushed walnuts

     Method

    • Take a glass jar
    • Add oats, milk, honey or any sweetener of your choice 
    • Give it a stir
    • Add cinnamon powder and crushed walnuts
    • Add  apple slices on the top
    • Cover the jar
    • Refrigerate overnight

    Strawberry cheesecake overnight oats

    Strawberry cheesecake is one of the yummiest sweet options available. You  can make your own version with added protein. Strawberries are rich in vitamin C and minerals which can impart several health benefits.       

    Ingredients

    • ¾ cup oats
    • ½ cup almond or soy milk
    • Sweetener of choice
    • 1 cup Sliced strawberry
    • 1 tbsp Protein powder

     Method

    • Take a glass jar
    • Add oats, milk, honey or any sweetener of your choice 
    • Give it a stir
    • Add protein powder and crushed strawberries
    • Add  fresh strawberries on the top
    • Cover the jar
    • Refrigerate overnight

    Other options 

    More than these recipes, there are innumerable mix and match options you can consider. Avoid using citrus fruits with milk. 

    You can use

    • Chocolate almond milk
    • Flavored protein powders 
    • Fresh fruits like blueberries, mango, pear 
    • Healthy chocolate dips
    • Shredded coconut
    • Dates

    Bonus tips

    • You can also prepare the mix in batches. Put all the ingredients in a big glass bowl, cover it, and put it in the freezer. It will stay good for about 4-5 days.
    • Oatmeal is a nutrient-dense option and is filling at the same time which will help you in weight loss.
    • Generally, oatmeal is eaten cold, straight out of the fridge. But you can also warm it up in a microwave as per your liking.
    • You can make it vegan by using plant-based milk
    • You can omit sweetener to make it healthier
    • You can also add protein powder to elevate the protein content

    Bottom line 

    Overnight oats is trending right now and it deserves all the hype. Not only does it save time and energy in the morning, but it is also equally good for health. What else can one ask for!

    It is a perfect to-grab breakfast in the morning for someone who can’t afford to cook a whole meal in the morning. 

    Try the recipes to see for yourself. It will become your favourite breakfast too.

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