4 Low-Cal Overnight Oats Recipes to Meal Prep for Breakfast
Overnight oats have become a breakfast staple for good reason. They’re convenient, customizable, and perfect for busy mornings when you need something nutritious ready to grab and go. These four low-calorie recipes deliver on flavor without weighing you down, each clocking in under 300 calories per serving. Prep them on Sunday evening, and you’ll have breakfast sorted for half the week. No cooking required, just mix, refrigerate, and enjoy.
Why Overnight Oats Work for Weight Management
Overnight oats offer a unique combination of benefits that make them ideal for anyone watching their calorie intake. The rolled oats provide sustained energy through complex carbohydrates and fiber, keeping you fuller longer than many traditional breakfast options.
The preparation method itself is part of the appeal. Soaking oats overnight softens them naturally, eliminating the need for butter or excess sweeteners that typically add hidden calories. You control every ingredient, which means you know exactly what you’re eating.
Another advantage is portion control. When you prep individual servings in jars or containers, you eliminate the temptation to overfill your bowl. This makes it easier to stick to your calorie goals without feeling deprived.
Recipe One: Blueberry Vanilla Dream
This classic combination delivers antioxidants from blueberries while keeping the calorie count impressively low.
Ingredients
- 1/2 cup rolled oats
- 3/4 cup unsweetened almond milk
- 1/4 cup nonfat plain Greek yogurt
- 1/2 cup fresh blueberries
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon chia seeds
- Pinch of cinnamon
- Optional: 1/2 teaspoon honey if you prefer sweeter
Step-by-Step Instructions
Begin by selecting an airtight container or mason jar with at least 16 ounces of capacity. Glass works particularly well because you can see the beautiful layers as they form overnight.
Add the rolled oats to the bottom of your container. Spread them evenly to create a uniform base layer.
Pour the almond milk over the oats, ensuring all the oats get saturated. Stir gently with a spoon to eliminate any dry pockets.
Spoon the Greek yogurt on top of the oat mixture. You can either stir it in completely for uniform creaminess or leave it in a layer for a varied texture when eating.
Add the vanilla extract and cinnamon, then stir everything together thoroughly. These aromatics infuse the entire mixture as it sits.
Gently fold in most of the blueberries, reserving a few for topping. If you add them all now, they’ll break down and color everything purple, which is fine if you don’t mind the aesthetic change.
Sprinkle the chia seeds over the top. They’ll absorb liquid and create a slight pudding-like consistency that many people enjoy.
Seal the container tightly and refrigerate for at least 6 hours, though overnight is ideal. The oats will absorb the liquid and soften to a creamy consistency.
Before eating, give the mixture a good stir. Add the reserved blueberries on top for visual appeal. You can eat it cold straight from the refrigerator, or warm it in the microwave for 60-90 seconds if you prefer hot oatmeal.
Nutrition Facts
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 245 |
| Protein | 11g |
| Carbohydrates | 42g |
| Dietary Fiber | 7g |
| Sugars | 12g |
| Fat | 4g |
| Saturated Fat | 0.5g |
| Sodium | 95mg |
| Potassium | 285mg |
Recipe Two: Chocolate Peanut Butter Power
Satisfy your chocolate cravings while getting a protein boost from peanut butter in this indulgent yet sensible recipe.
Ingredients
- 1/2 cup rolled oats
- 3/4 cup unsweetened almond milk
- 1/4 cup nonfat plain Greek yogurt
- 1 tablespoon powdered peanut butter
- 1 teaspoon unsweetened cocoa powder
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon maple syrup
- Pinch of sea salt
- Optional: 5-6 dark chocolate chips for topping
Step-by-Step Instructions
Choose your container and add the rolled oats as your base layer.
In a separate small bowl, whisk together the almond milk, Greek yogurt, powdered peanut butter, and cocoa powder until smooth. This extra step prevents lumps of cocoa powder from forming in your oats. Whisking beforehand creates a velvety chocolate base.
Pour this chocolate mixture over the oats and stir well, making sure the cocoa is evenly distributed throughout.
Add the vanilla extract, maple syrup, and sea salt. The salt is important because it balances the chocolate flavor and makes the peanut butter taste more pronounced.
Stir everything vigorously for about 30 seconds. You want complete integration so every bite has chocolate-peanut butter flavor.
If using chocolate chips, press them gently into the top rather than stirring them in. This prevents them from sinking to the bottom.
Cover tightly and refrigerate overnight. The oats will absorb the chocolate-infused liquid and develop a rich, dessert-like quality.
In the morning, stir once more before eating. The mixture will be thick and creamy with a beautiful chocolate color throughout.
Nutrition Facts
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 265 |
| Protein | 14g |
| Carbohydrates | 40g |
| Dietary Fiber | 7g |
| Sugars | 9g |
| Fat | 5g |
| Saturated Fat | 1g |
| Sodium | 125mg |
| Potassium | 320mg |
Recipe Three: Apple Cinnamon Comfort
This recipe tastes like apple pie filling but keeps you on track with your health goals.
Ingredients
- 1/2 cup rolled oats
- 3/4 cup unsweetened almond milk
- 1/4 cup nonfat plain Greek yogurt
- 1/2 cup diced apple (about 1/2 medium apple)
- 1/2 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon maple syrup
- 1 teaspoon chopped walnuts
Step-by-Step Instructions
Start by preparing your apple. Choose a crisp variety like Honeycrisp, Granny Smith, or Fuji. Wash it thoroughly, then dice it into small pieces about a quarter inch in size. Leave the skin on for extra fiber and nutrients.
Place the rolled oats in your container.
In a mixing bowl, combine the almond milk, Greek yogurt, cinnamon, nutmeg, and vanilla extract. Whisk until the spices are fully incorporated and no streaks of yogurt remain.
Pour this spiced mixture over the oats and stir well to combine.
Add the diced apple pieces and fold them gently into the oat mixture. The acid in the apples will prevent them from browning significantly overnight.
Drizzle the maple syrup over the top and give one final stir to distribute the sweetness.
Sprinkle the chopped walnuts on top. They add healthy fats and a pleasant crunch that contrasts nicely with the soft oats and tender apple pieces.
Seal your container and place it in the refrigerator. As the oats soak, the cinnamon and nutmeg will infuse throughout, creating warm spice notes in every spoonful.
The next morning, you can eat it cold for a refreshing take, or microwave it for 60 seconds to bring out the apple pie flavor even more. The warmed apples become tender and release their natural juices.
Nutrition Facts
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 255 |
| Protein | 10g |
| Carbohydrates | 44g |
| Dietary Fiber | 7g |
| Sugars | 14g |
| Fat | 5g |
| Saturated Fat | 0.5g |
| Sodium | 90mg |
| Potassium | 295mg |
Recipe Four: Tropical Mango Coconut
Transport yourself to a beach vacation with this bright, fruity combination that feels indulgent but stays light.
Ingredients
- 1/2 cup rolled oats
- 3/4 cup light coconut milk (canned or carton)
- 1/4 cup nonfat plain Greek yogurt
- 1/2 cup diced fresh mango
- 1 tablespoon unsweetened shredded coconut
- 1/2 teaspoon lime zest
- 1/4 teaspoon vanilla extract
- Optional: squeeze of fresh lime juice
Step-by-Step Instructions
Select a ripe mango that yields slightly to gentle pressure. Cut away the flesh and dice it into bite-sized pieces. Fresh mango works far better than frozen because it maintains better texture overnight.
Add your rolled oats to the container.
Pour the light coconut milk over the oats. If using canned coconut milk, shake the can well before opening to redistribute the cream. Light coconut milk contains significantly fewer calories than full-fat versions while still providing coconut flavor.
Spoon the Greek yogurt into the mixture and stir everything together until well combined.
Add the diced mango pieces, reserving a few for garnish if desired. Fresh mango releases juice as it sits, which sweetens the entire mixture naturally without added sugar.
Sprinkle in the shredded coconut and stir gently. Unsweetened coconut adds texture and authentic flavor without the sugar found in sweetened varieties.
Zest the lime directly over the oat mixture. The oils in lime zest brighten all the other flavors and add a subtle citrus note that pairs beautifully with mango and coconut.
Add the vanilla extract and optional lime juice if you want extra tanginess.
Stir everything one final time, making sure the lime zest is evenly distributed.
Seal the container and refrigerate overnight. The tropical flavors will meld together as the oats soften.
In the morning, top with reserved mango pieces and perhaps an extra sprinkle of coconut for presentation.
Nutrition Facts
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 270 |
| Protein | 10g |
| Carbohydrates | 45g |
| Dietary Fiber | 6g |
| Sugars | 16g |
| Fat | 6g |
| Saturated Fat | 4g |
| Sodium | 85mg |
| Potassium | 340mg |
Meal Prep Tips for Maximum Freshness
Preparing multiple servings at once saves time and ensures you stay consistent with healthy breakfast choices throughout the week.
Use individual containers rather than one large batch. Mason jars work excellently because they’re airtight and portable. Half-pint or pint-sized jars are perfect for single servings.
Label each container with the recipe name and date prepared. While overnight oats stay fresh for up to five days in the refrigerator, knowing exactly when you made them helps with food safety.
Add delicate toppings like nuts, seeds, or fresh fruit right before eating rather than during prep. This prevents them from becoming soggy. Store these separately in small containers or baggies.
Prepare on Sunday evening for Monday through Friday breakfasts. This gives you a full workweek of ready-made meals without taking up too much refrigerator space.
Rotate your recipes to prevent flavor fatigue. Make two servings each of two different recipes rather than four of the same flavor.
Customization Strategies That Maintain Low Calories
Once you master these base recipes, you can create endless variations while keeping calories in check.
Swap fruits seasonally. Strawberries, raspberries, peaches, and pears all work beautifully and contain similar calorie counts to the fruits listed in these recipes.
Experiment with spice combinations. Cardamom, ginger, pumpkin pie spice, or even a tiny pinch of cayenne can completely transform the flavor profile without adding calories.
Try different extracts beyond vanilla. Almond extract pairs wonderfully with berries, while coconut extract enhances chocolate recipes.
Add volume with riced cauliflower. This might sound strange, but a quarter cup of finely riced raw cauliflower blends invisibly into overnight oats while adding fiber and nutrients for only about 7 calories.
Use frozen fruit when fresh is unavailable. Frozen berries and mango work just as well and are often more affordable. They’ll thaw overnight and release delicious juices into your oats.
Common Mistakes to Avoid
Even simple recipes have pitfalls that can affect texture, taste, or calorie content.
Don’t skip the refrigeration time. Oats need at least six hours to properly absorb liquid and soften. Trying to rush this process results in crunchy, unpleasant texture.
Avoid using too much liquid. The ratio should be roughly one and a half parts liquid to one part oats. Too much liquid creates soup rather than creamy oats.
Don’t add too many mix-ins. While it’s tempting to throw in every healthy ingredient you can find, this quickly escalates calories and can overwhelm the base flavor. Stick to two or three complementary additions.
Skip instant or quick oats for this application. They turn mushy overnight and lack the pleasant texture that makes overnight oats enjoyable.
Measure your ingredients accurately. Eyeballing portions of oats, nut butter, or sweeteners can accidentally double your calorie count.
Making Overnight Oats Work for Your Lifestyle
These recipes fit seamlessly into various eating patterns and dietary needs.
For higher protein needs, increase the Greek yogurt to a half cup or add a scoop of unflavored protein powder. This increases calories slightly but provides sustained energy for active individuals.
If you follow a vegan diet, substitute the Greek yogurt with coconut yogurt or additional chia seeds mixed with extra almond milk. The texture will be slightly different but equally satisfying.
For those managing blood sugar, focus on recipes with lower sugar content like the chocolate peanut butter or apple cinnamon versions. The protein and fat help moderate glucose response.
Take them anywhere. These travel exceptionally well to work, the gym, or even on road trips. Keep a spoon in your bag and you have a complete meal ready whenever hunger strikes.
Eat them any time of day. While designed as breakfast, overnight oats make excellent snacks or light lunches when you need something substantial but not heavy.
