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Low Calorie Overnight Oats

Low Calorie Overnight Oats - Great Meal Recipes

The beauty of low-calorie overnight oats lies in their simplicity. These oats are like building blocks for a healthy start to your day. They're great if you're looking to shed a few pounds while still enjoying delicious food.
Overnight oats boast the perfect balance of macronutrients. You have your carbs from oats, protein from yogurt, and healthy fats from ingredients like chia seeds or nut butter. They contain fiber, which helps you feel full longer. This dish is not just easy on the eyes; it’s also easy on your waistline.
After a few early mornings experimenting with this recipe, I found that overnight oats are sublime in how they adapt. You can play with flavors and ingredients, yet the base remains satisfyingly the same. Let’s not forget the delicious memories I created over breakfast—a magical time to kick off my day enthusiastically.
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Prep Time 10 minutes
Cook Time 8 hours
Total Time 8 hours 10 minutes
Servings: 1
Course: Breakfast
Cuisine: American
Calories: 81
Ingredients Method Notes

Ingredients
  

  • ⅓ cup old-fashioned rolled oats: Lightly toasted for extra nuttiness.
  • 3 tablespoons plain nonfat yogurt: Regular or plant-based for creaminess.
  • ½ cup unsweetened vanilla almond or cashew milk: A subtle sweet infusion.
  • 1 teaspoon chia seeds: For added texture and nutrition.
  • ¼ cup fresh mixed berries: Plus extra for garnish.
  • Pinch of ground cinnamon: Optional, for warmth and depth.
  • Dash of pure vanilla extract: Optional, for natural sweetness.
  • 1 teaspoon toasted shredded coconut: Optional, adds subtle flavor and crunch.
  • 1/2 teaspoon lemon zest: Optional, brightens the overall flavor.
  • 1 teaspoon zero-sugar maple syrup: Or 4-5 drops of vanilla stevia for sweetness.

Method
 

Step 1: Toast Your Oats
  1. Start by lightly toasting the rolled oats in a dry skillet over medium heat. This step is key. A few minutes on the stove transforms your oats, enhancing their natural nutty scent. Keep an eye on them! It takes only a couple of minutes.
Step 2: Combine Your Ingredients
  1. In a mixing bowl or jar, combine the toasted oats, yogurt, and almond or cashew milk. Stir well to ensure the oats are evenly coated. This creates the base of your overnight oats and allows the flavors to meld beautifully.
Step 3: Add in Chia Seeds
  1. Next, sprinkle in those chia seeds. Not only do they add nutrition, but they also soak up the liquid overnight, making your oats creamier.
Step 4: Mix in the Goodies
  1. Now, it’s time for the fresh mixed berries. I love using a medley of strawberries, blueberries, and raspberries. Each bite bursts with flavor. If you're using another berry, don’t hesitate to get creative! Add a pinch of cinnamon, a dab of vanilla extract, or even some lemon zest if you want to brighten up the dish even more.
Step 5: Sweeten It Up
  1. If you have a sweet tooth, this step is for you. Mix in the zero-sugar maple syrup or vanilla stevia to your liking. I tend to go light, allowing the natural sweetness of the fruits to shine through.
Step 6: Refrigerate Overnight
  1. Cover your mixture and place it in the fridge. Let it hang out overnight. This step is crucial. It allows the oats to soak up the liquid, becoming soft and ready to enjoy in the morning.
Step 7: Serve and Garnish
  1. In the morning, give the oats a good stir. If they're too thick, splash in a bit more almond or cashew milk. Swirl in some yogurt for creaminess and top with extra berries and, if you like, a sprinkle of toasted coconut.

Notes

Old-Fashioned Rolled Oats: These oats provide the ideal texture and structure without taking too long to absorb liquid.
Plain Nonfat Yogurt: It adds creaminess. Greek yogurt can also work for a protein punch.
Unsweetened Almond or Cashew Milk: Using unsweetened versions keeps the calorie count low without sacrificing flavor.
Chia Seeds: They’re a fabulous source of omega-3s, fiber and offer a slight crunch.
Mixed Berries: Use whatever is in season or your favorites. The more colors, the better!
Ground Cinnamon & Vanilla Extract: These are optional but elevate the dish's flavor profile.
Zero-Sugar Maple Syrup or Stevia: These sweeteners allow you to control sweetness without the added calories.