Low calorie overnight oats are more than just a trendy breakfast—they’re a smart, satisfying way to fuel your day. With just a few ingredients and five minutes of prep, you’ll have a creamy jar waiting in the fridge by morning. Whether your goal is weight loss, healthy eating, or simply convenience, low calorie overnight oats make it easy to enjoy breakfast without the guilt.
What sets them apart is balance. By using wholesome ingredients like rolled oats, almond milk, yogurt, and fresh berries, you can enjoy overnight oats under 300 calories that keep you energized while still light. This healthy overnight oats recipe proves you don’t need heavy add-ins to feel full. And if you’ve ever asked, are overnight oats really good for you?, the answer is yes—find out more in this complete guide to overnight oats health benefits.
Table of Contents
Why Low Calorie Overnight Oats Are the Perfect Breakfast
The Rise of Overnight Oats for Weight Loss
For anyone searching for oats for weight loss breakfast, low calorie overnight oats are the answer. They combine convenience with nutrition, making them a favorite among fitness lovers, busy parents, and meal preppers. Instead of reaching for sugar-packed cereals or skipping breakfast altogether, you get steady energy and lasting fullness from just one jar.
The best part is portion control. With low calorie overnight oats, you can enjoy all the creaminess and flavor you love in oatmeal while staying under 300 calories. It’s no wonder people everywhere are swapping their bagels for jars of oats. If you’re new to this breakfast, check out our Overnight Oats 101 guide to see why it’s become such a powerhouse meal.
Print
Low Calorie Overnight Oats Recipes for a Healthy Breakfast
- Total Time: 8 hours 10 minutes
- Yield: 1 jar 1x
- Diet: Low Calorie
Description
A simple, healthy, and low-calorie overnight oats recipe packed with protein, fiber, and fruity freshness.
Ingredients
- ⅓ cup rolled oats
- ½ cup unsweetened almond milk
- 3 tbsp fat-free yogurt
- 1 tsp chia seeds
- 1 tsp sugar-free maple syrup or stevia
- ¼ cup fresh berries
- Cinnamon & vanilla (optional)
Instructions
- Combine oats, almond milk, yogurt, chia seeds, and sweetener in a jar.
- Stir well and add berries.
- Refrigerate overnight.
- Stir before serving and top with extra fruit if desired.
Notes
Keep jars in the fridge for up to 5 days. Swap in different fruits for variety.
- Prep Time: 10 minutes
- Cook Time: 8 hours
- Category: Breakfast
- Method: No-Cook
- Cuisine: Healthy
Nutrition
- Serving Size: 1 jar
- Calories: 195 kcal
Why Fewer Calories Don’t Mean Less Flavor
Choosing low calorie overnight oats doesn’t mean giving up on taste. You can still enjoy layers of flavor and creamy texture without piling on calories. Fat-free yogurt adds richness, almond milk keeps it light, and fresh fruit delivers natural sweetness. Spices like cinnamon, nutmeg, or vanilla make it taste indulgent while still being a healthy overnight oats recipe.
By using smart swaps, you can create delicious overnight oats under 300 calories that feel more like a treat than a diet meal. Every spoonful offers comfort, energy, and satisfaction—proving that oats really can be both flavorful and figure-friendly.
What Makes Overnight Oats “Low Calorie”
Choosing the Right Oats for Weight Loss Breakfast
When building the perfect jar of low calorie overnight oats, it all starts with the oats themselves. Rolled oats are the best choice because they soften beautifully overnight while still keeping their texture. This balance creates that creamy, spoonable consistency everyone loves.
Quick oats may seem convenient, but they break down too much, leaving your jar mushy. Steel-cut oats, on the other hand, need extra soaking time and can still be tough by morning. For anyone serious about oats for weight loss breakfast, rolled oats deliver the ideal mix of nutrition, convenience, and taste.
Just one-third of a cup of rolled oats has about 100 calories—perfect for the base of low calorie overnight oats. From there, it’s all about layering smart ingredients to build a healthy overnight oats recipe that stays satisfying without being heavy.
If you’re tracking calories closely, this detailed guide on overnight oats calories will help you see how each choice adds up.
Low Calorie Mix-Ins and Toppings
The secret to keeping low calorie overnight oats under 300 calories is all about the extras. Pick mix-ins and toppings that add flavor and texture without tipping the calorie scale. Some of the best options include:
- Milk Base: Unsweetened almond or cashew milk keeps your oats creamy with only 30–40 calories per cup.
- Yogurt: Fat-free Greek yogurt or a plant-based option adds thickness and protein, making your overnight oats under 300 calories more filling.
- Sweetener: Skip sugar and use stevia, monk fruit, or sugar-free maple syrup for guilt-free sweetness.
- Fruit: Fresh berries are the classic topper for low calorie overnight oats—low in calories, high in nutrients, and naturally sweet.
- Flavor Boosters: Cinnamon, nutmeg, and vanilla bring rich taste to your healthy overnight oats recipe without adding a single calorie.
By mixing and matching these staples, you can create dozens of delicious versions of low calorie overnight oats that always hit the mark: light, flavorful, and perfect for weight management.
Benefits of Low Calorie Overnight Oats
Weight Loss & Satiety
One of the biggest benefits of low calorie overnight oats is how filling they are compared to their calorie count. Thanks to their balance of fiber, protein, and slow-digesting carbs, a single jar keeps hunger at bay for hours. That means fewer mid-morning snacks, steadier energy, and better control over cravings.
For anyone trying to create an oats for weight loss breakfast, this is a winning strategy. A base of oats combined with fat-free yogurt, chia seeds, and berries makes a healthy overnight oats recipe that not only tastes great but also supports fat loss goals. Keeping your portion in check ensures you stay on track with your calories. It’s why so many meal preppers love overnight oats under 300 calories—they deliver big results in a simple jar.
If you want to dig deeper into the science, check out these health benefits of overnight oats that explain why they’re so effective for weight management.
Digestive Health and Gut Benefits
Another major perk of low calorie overnight oats is how they support digestive health. Oats are naturally high in soluble fiber, which helps regulate digestion and keeps you feeling light. Add chia seeds, and you get even more fiber plus omega-3s. Toss in some berries, and you’re adding antioxidants along with natural prebiotics.
This combination makes low calorie overnight oats not just a breakfast but a gut-friendly habit. For those who want a healthy overnight oats recipe that doubles as self-care, oats are a perfect fit. Whether you enjoy them plain or with probiotic-rich yogurt, your gut will thank you.
Balanced Energy Without the Crash
Unlike sugary cereals or pastries that lead to mid-morning slumps, low calorie overnight oats offer sustained energy. The slow-digesting carbs in oats provide steady fuel, while protein from yogurt and chia keeps blood sugar stable. That’s why fitness enthusiasts often rely on them as their go-to oats for weight loss breakfast before workouts or busy days.
How to Make Basic Overnight Oats Under 300 Calories
Step-by-Step Preparation Guide
Making low calorie overnight oats is one of the simplest ways to enjoy a healthy breakfast that feels indulgent without going overboard. With just a few wholesome ingredients, you can create a creamy, flavorful jar that’s perfect for weight loss or maintaining balance in your diet.
Ingredients for one jar of low calorie overnight oats:
- ⅓ cup rolled oats (about 100 calories)
- ½ cup unsweetened almond or cashew milk (30–40 calories)
- 3 tablespoons fat-free yogurt (20–25 calories)
- 1 teaspoon chia seeds (20 calories)
- 1 teaspoon sugar-free maple syrup or a few drops of stevia (0–5 calories)
- ¼ cup fresh berries (20–25 calories)
- Pinch of cinnamon or splash of vanilla (optional, no calories)
Directions:
- Add oats, milk, yogurt, chia seeds, and sweetener to a jar or container.
- Stir until everything is well combined.
- Mix in berries, then sprinkle cinnamon or vanilla for flavor.
- Seal the jar and refrigerate overnight (or at least 2–4 hours).
- In the morning, stir the oats, loosen with a splash of milk if needed, and top with extra fruit.
This basic healthy overnight oats recipe comes out at about 195 calories per serving, making it one of the easiest overnight oats under 300 calories you can prepare. It’s filling, satisfying, and completely customizable. Want to try new versions? Explore more tips on how to make overnight oats.
Meal Prep Tips for Busy Mornings
One of the biggest reasons people love low calorie overnight oats is because they’re perfect for meal prep. Instead of rushing in the morning, you can prep several jars at once and have breakfast ready for days.
- Batch Prep: Make 3–5 jars of low calorie overnight oats at a time. They’ll stay fresh in the fridge for up to five days.
- Portion Control: Stick to ⅓ cup oats and measured toppings to keep every serving under 300 calories.
- Customize Each Jar: Use the same base but switch toppings—blueberries in one, strawberries in another—to keep things exciting.
- Grab-and-Go: Mason jars make oats for weight loss breakfast super portable. Just toss one in your bag, and you’re good to go.
By building a routine around low calorie overnight oats, you’ll always have a healthy overnight oats recipe waiting for you. It’s the ultimate balance of convenience and nutrition—one that makes sticking to your goals a whole lot easier.
Delicious Variations of Healthy Overnight Oats Recipes
The beauty of low calorie overnight oats is that you can reinvent them every day without getting bored. By simply switching up your fruits, spices, or sweeteners, you’ll have endless options for flavor—all while keeping your breakfast light. Below are four of the best healthy overnight oats recipes that clock in at under 300 calories per serving.
Berry Bliss Overnight Oats
Fresh berries are the ultimate topping for low calorie overnight oats. They add sweetness, antioxidants, and a burst of flavor without piling on calories. For this version, just stir in a handful of blueberries and raspberries before refrigerating. By morning, the fruit will release natural juices, giving your oats a jam-like swirl. At only 220 calories, this one is perfect as a quick oats for weight loss breakfast.
Chocolate Protein Overnight Oats (Low Calorie)
Who says chocolate can’t be light? By using unsweetened cocoa powder, stevia, and fat-free Greek yogurt, you can enjoy a decadent-tasting healthy overnight oats recipe that still qualifies as overnight oats under 300 calories. With about 240 calories per jar, this is a go-to choice for anyone craving dessert for breakfast. For more inspiration, check out this healthy chocolate overnight oats recipe.
Vanilla Almond Overnight Oats
For a nutty twist, try adding a splash of vanilla extract and a teaspoon of slivered almonds to your low calorie overnight oats. Almonds provide crunch and healthy fats while staying portion-controlled. Keep it light by sticking to a teaspoon instead of a full handful—your oats will still feel indulgent, but the calories will stay around 230.
Tropical Mango Overnight Oats
Bring a taste of the tropics to your healthy overnight oats recipe with diced mango and a squeeze of lime. The mango adds natural sweetness, vitamin C, and just enough flair to make your jar feel like vacation. This version still comes in under 250 calories, proving that low calorie overnight oats can be both fun and weight-loss-friendly.
Why Variations Matter
Rotating flavors ensures you never feel stuck eating the same thing. With options like chocolate, vanilla, berry, and mango, you’ll always have a jar that excites your taste buds. The best part? Each variation is portioned perfectly, so you can always enjoy oats for weight loss breakfast without worry.
Expert Tips for Customizing Overnight Oats Under 300 Calories
One of the best things about low calorie overnight oats is how customizable they are. By making smart swaps and portioning carefully, you can enjoy endless flavors without exceeding your calorie goals. Below are expert tips to keep your healthy overnight oats recipe satisfying, light, and tailored to your taste.
Best Low Calorie Sweeteners to Use
Sweetness is often where calories creep in. Traditional sugar and honey may seem harmless, but they can quickly push your breakfast past 300 calories. Instead, rely on low- or zero-calorie sweeteners that keep your jar flavorful without the excess.
- Stevia: A natural, calorie-free option that blends well with oats.
- Monk Fruit: Another natural sweetener with zero calories and no bitter aftertaste.
- Sugar-Free Maple Syrup: Adds that cozy breakfast flavor while keeping your low calorie overnight oats on track.
By using these alternatives, you can transform plain oats into a dessert-like meal while still enjoying overnight oats under 300 calories.
How to Adjust Texture and Thickness
Everyone has their own preference when it comes to the texture of low calorie overnight oats. Some like them thick and spoonable, others prefer a creamier, looser consistency. The good news? Small adjustments make a big difference:
- Thicker Oats: Add more chia seeds or cut back on milk.
- Creamier Oats: Stir in extra almond milk before eating.
- Dessert-Like Texture: Mix in fat-free Greek yogurt for a rich, pudding-like consistency.
Remember, the overnight oats ratio is key. Sticking to the right balance of oats, milk, and mix-ins helps keep your jar flavorful without adding unnecessary calories. For more detail, explore our guide to the overnight oats ratio and learn how to perfect your base every time.
Flavor Without Calories
If you think low calorie overnight oats need to be plain to stay light, think again. Spices and extracts are your best friends for big flavor without calories. Cinnamon, nutmeg, ginger, vanilla, or even almond extract can transform your oats instantly. Add them to your base mix before refrigerating, and you’ll wake up to a jar that feels indulgent without the extra calories.
By following these customization tricks, you’ll always have a healthy overnight oats recipe that feels fresh, fun, and satisfying—making it easier to stick with your oats for weight loss breakfast routine day after day.
Common Mistakes to Avoid When Making Low Calorie Overnight Oats
Even though low calorie overnight oats are simple to prepare, a few common mistakes can sneak in and undo your efforts to keep them healthy and light. Avoiding these pitfalls will ensure every jar of your healthy overnight oats recipe tastes delicious, stays balanced, and supports your weight loss goals.
Using Too Many High-Calorie Additions
One of the fastest ways to turn low calorie overnight oats into a calorie bomb is by piling on toppings. Nut butters, sweetened granola, and dried fruit may sound healthy, but they’re also calorie-dense. While a tablespoon of almond butter can add healthy fats, it also adds nearly 100 calories.
If your goal is overnight oats under 300 calories, stick with fresh berries, stevia, or a teaspoon of chia seeds for flavor and texture. Reserve nut butters and granola for days when you’re not worried about staying light.
Skipping Protein or Fiber Sources
Another mistake with low calorie overnight oats is forgetting to balance the meal with protein and fiber. Oats alone are nutritious, but without extras like fat-free yogurt, chia seeds, or a small scoop of protein powder, your breakfast may leave you hungry too soon. That’s why the best oats for weight loss breakfast always include some form of protein and fiber to boost satiety.
Skipping these ingredients might keep calories low, but it also makes your meal less filling—which defeats the purpose of using low calorie overnight oats as a weight-loss tool.
Ignoring Portion Sizes
Even healthy foods can sabotage your progress if you don’t watch portions. It’s easy to eyeball ingredients and accidentally overdo it on oats, yogurt, or fruit. Always measure your base: ⅓ cup rolled oats, ½ cup milk, and controlled mix-ins. This keeps every healthy overnight oats recipe within the right calorie range.
Forgetting the Basics
Finally, some people new to this breakfast skip the fundamentals of texture and balance. Too much liquid, not enough oats, or skipping the soak time can leave you with oats that taste watery or undercooked. Following simple prep rules ensures your jar turns out perfectly every time. If you want more details, don’t miss this guide on overnight oats mistakes.
By steering clear of these errors, your low calorie overnight oats will always deliver the creamy, flavorful, and calorie-friendly meal you expect.
FAQs About Low Calorie Overnight Oats
Are overnight oats healthy for weight loss?
Yes! Low calorie overnight oats are one of the best options for weight loss because they combine fiber, protein, and complex carbs that digest slowly. This keeps you full longer, prevents snacking, and helps regulate blood sugar. When portioned right, overnight oats under 300 calories make a perfect breakfast that supports fat loss goals without leaving you hungry. They’re a far better choice than processed cereals or pastries if you want a reliable oats for weight loss breakfast.
What is a low calorie addition to overnight oats?
There are many great low-calorie add-ins to keep your oats flavorful but light. Fresh berries, chia seeds, unsweetened almond milk, cinnamon, and vanilla extract are all excellent choices. These ingredients enhance your healthy overnight oats recipe without adding excess calories. By sticking to nutrient-dense, low-calorie toppings, you can make a jar of low calorie overnight oats that tastes indulgent but still supports your goals.
Is it OK to eat overnight oats every day?
Absolutely. Eating low calorie overnight oats daily can be part of a balanced diet. Since oats are rich in fiber, vitamins, and minerals, they provide steady energy and digestive benefits. The key is variety—switch up your mix-ins so you’re not eating the same thing every day. Rotating flavors like chocolate, berry, or tropical keeps your healthy overnight oats recipe exciting and ensures you get different nutrients.
How many calories are in 2 tablespoons of overnight oats?
Two tablespoons of dry rolled oats contain about 35–40 calories. Once soaked with milk and mix-ins, the total calorie count depends on what else you add. For example, in a serving of low calorie overnight oats, the oats themselves only make up a fraction of the total calories. That’s why portioning is so important when aiming for overnight oats under 300 calories. Always measure your oats and extras to stay within your goals for a light, satisfying oats for weight loss breakfast.
Storing and Serving Ideas
How to Store Overnight Oats for Freshness
One of the best things about low calorie overnight oats is how well they store. Once prepped, they last up to 5 days in the fridge, making them a lifesaver for busy mornings. To keep them fresh, always use airtight containers or mason jars. This prevents excess moisture and helps your oats maintain their creamy consistency.
For meal prepping, stick to small batches. Even though low calorie overnight oats are safe for 5 days, they taste best on days 1–3. The oats are creamier, the fruit fresher, and the overall flavor more vibrant. For more details on shelf life, check out this guide on how long overnight oats last.
Creative Ways to Serve Overnight Oats
You don’t have to stick to the same jar every morning. With a little creativity, your healthy overnight oats recipe can feel brand new every time. Here are a few fun serving ideas:
- On the Go: Keep your oats for weight loss breakfast in mason jars. Just grab one on your way out the door.
- Layered Parfait Style: Alternate oats with fat-free yogurt and fruit for a dessert-like feel that’s still overnight oats under 300 calories.
- Topped Fresh: Add sliced bananas, strawberries, or even a sprinkle of cinnamon right before eating to brighten flavors.
- Warm or Cold: While most enjoy them chilled, you can gently warm low calorie overnight oats in the microwave if you prefer.
Why Storage Matters
Storing low calorie overnight oats properly ensures you get maximum freshness, flavor, and nutrition. If oats become watery or lose texture, you’re less likely to stick with your healthy overnight oats recipe routine. By prepping ahead and storing correctly, you make your mornings effortless and your oats for weight loss breakfast more enjoyable.
Conclusion
At the end of the day, low calorie overnight oats prove that eating healthy doesn’t have to mean sacrificing flavor or convenience. With just a few simple ingredients and five minutes of prep, you can enjoy a creamy, satisfying breakfast that supports your wellness goals. Whether you stick to the basic recipe or experiment with fruity, chocolatey, or tropical variations, you’ll always have a delicious jar of overnight oats under 300 calories waiting in the fridge.
The best part? This healthy overnight oats recipe works for everyone—whether you’re trying to lose weight, maintain balance, or just find an easy weekday breakfast. Each jar is packed with fiber, protein, and wholesome carbs, making it the perfect oats for weight loss breakfast that doesn’t leave you feeling deprived.
By making small adjustments, storing your oats properly, and avoiding common mistakes, you’ll never get bored of this breakfast staple. And if you want to take things further, don’t miss our guide to heart healthy overnight oats for even more nourishing options.
Want more inspiration? Follow us on Facebook for daily recipe updates and join our community on Pinterest where we share even more healthy breakfast ideas.
So grab your jar, prep ahead, and enjoy the simple power of low calorie overnight oats—a breakfast that’s light, tasty, and always on your side.