11 Healthy Overnight Oats for Weight Loss + How to Prepare Them

Healthy Overnight Oats for Weight Loss  – If you found a way to make delicious and nutritious breakfast in minutes and it even has a strong chance to help you lose weight, will you take it?

If “yes”, you’ve come to the right place. Our overnight oats for weight loss is what you need.

With regular oatmeal, you have to boil over the cooker or throw it in the microwave. The overnight oats do not need that.

It only involves soaking oats in a liquid through the night. By morning, it’ll be soft like you cooked it while tasting like the liquid you soaked it in.

The trick is using rolled oats, which are pre-cooked.

The different ways you can make this awesome breakfast is only limited to your creativity.

People are raving about the overnight oats for weight loss because it’s almost a time management hack.

The longest part of the preparation is done while you sleep and there are no pans to clean afterward!

Keep reading to learn some benefits of overnight oats for weight loss and some delicious recipes you can make tonight.


11 Healthy Overnight Oats for Weight Loss + How to Prepare Them



Why Should I Take the Overnight Oats for Weight Loss?

Asides the benefits we’ve mentioned earlier, there are more good reasons to indulge the overnight oats for weight loss.

Below are some of them.

You’ll feel Sated for Longer.

  • Oatmeal is satisfying and you don’t need to binge on it to get a tummy’s fill.

Studies show that those who take oats for breakfast end up consuming fewer calories at lunch than those who had cornflakes.


Oatmeal Promotes Heart Health.

According to the Journal of Nutrition and Metabolism, the fiber beta-glucan in oats has been shown to reduce cholesterol by 5 to 10 percent.


Overnight Oats Support your Gut Health.

Oats contain resistant starch, a prebiotic fiber that doesn’t digest till it gets to your gut.

Once there, the bacteria ferment it to create a healthy gut environment.

Rolled oats, used in overnight oats for weight loss contains 8.5 grams of resistant starch while the regular oatmeal has only 0.3 grams.


Healthy Overnight Oats Recipes for Weight Loss

Even though overnight oats have great benefits, there are ways to eat oats for weight loss.

And that does not include eating anything but oatmeal.

If you want your overnight oats to be for weight loss, you shouldn’t include added sugars or flavored milk.

Our carefully selected recipes will have you eating oats the healthy way.

They’re balanced with a combination of protein, fats, and fibers.

This an ideal way to go if you’re on chicken rice and oatmeal diet.

In case you’re wondering how much oatmeal should I eat to lose weight, we’ll say that’s not how it works.

To use overnight oats for weight loss, you’re better off including it in your overall diet and other lifestyle changes.

Then you can rest assured you’ll see results.

Without taking any more time, let’s dive into it.


11 Healthy Overnight Oats for Weight Loss + How to Prepare Them


1. Banana and Peanut Butter Overnight Oats

Oats and banana for weight loss never tasted better. This delicious and healthy combo will have you looking forward to breakfast.

It’s easy to make and will only take a few minutes at night to get this breakfast ready. Ideal for busy people.


Banana and Peanut Butter Overnight Oats




  • 2 ripe bananas
  • 1 cup of rolled oats
  • 1 tbsp of peanut butter
  • ¼ tsp of cinnamon
  • 1 cup of milk


How to make:

  • Mash the bananas in a bowl and add the rest of the ingredients.
  • Mix well and leave in the refrigerator overnight.


2. Coconut Latte Overnight Oats

This is one overnight oat for weight loss that’ll make for a gourmet-like breakfast.

The touch of freshly ground coffee in it will give you a boost in energy to tackle the day.

For this recipe, we’ll use Kellogg’s oats for weight loss.




How to make:

  • Mix the ingredients in a glass Tupperware and refrigerate overnight.
  • When it’s time to eat, top it with shredded toasted coconut, cinnamon, and coconut cream.


Also Read– Delicious Pineapple Upside Down Cake You Can Make from Scratch


3. Overnight Vanilla Oats

If you’re talking healthy breakfast, this one is right up that alley. You’ll get a whopping 49% of your daily calcium intake from this ready-made breakfast.

A report states that calcium increases the body’s core temperature which in turn boosts metabolism.

Now you can guess why this recipe made it on the list of overnight oats for weight loss.



  • 1tbsp of Flax
  • 1tbsp of Walnut pieces
  • 1 tbsp of brown sugar
  • ½ cup of rolled oats
  • ½ cup of water
  • 2/3 cup of vanilla yogurt


How to make:

  • Pour the flax and oats in a container and add water, then top it with the vanilla yogurt.
  • Put it in the fridge overnight and when you’re ready to eat, top it with the walnut pieces and brown sugar.


4. Almond Joy Overnight Oats

This breakfast is truly an overnight oat for weight loss.

It is rich in fiber and protein. In case you don’t know, these are the nutrients someone looking to lose weight should get in every meal.

It weighs in at just 363 calories and it’s quick to make.




How to make:

  • Mix all the ingredients in a glass jar.
  • Place in the refrigerator overnight.




5. Raspberry Almond Overnight Oats

Little is more will be an appropriate name for this recipe.

Raspberries pack a lot of fibers that let you feel satiety faster.

So, this breakfast will take you to lunch without the temptations of snacking.


Raspberry Almond Overnight Oats




  • 3 tbsp pure maple syrup
  • ½ cup of coconut milk
  • 1 tsp chia seeds
  • 1 tbsp sliced almonds
  • ½ cup frozen raspberries
  • ½ cup rolled oats


How to Make:

  • Combine all the ingredients, except the almond slices, in a jar, and mix thoroughly.
  • Place it in the refrigerator overnight
  • Add the almond slices when ready to eat.



Also Read– Top 10 Easy Thanksgiving Side Dishes Make ahead of Time


6. Banana Foster Overnight Oats

All the ingredients that’ll help you lose weight, lower cholesterol, and still taste delicious are in this recipe.

In a few short minutes, you’ll have a great-looking overnight oat for weight loss.

This will make a good breakfast if you’re on an egg and oatmeal diet.



  • 3 ripe bananas
  • 2 tsp maple syrup
  • 2 cups of milk
  • 1 cup rolled oats
  • 1 tsp coconut oil
  • 2 tsp ground flax
  • ¼ tsp of cinnamon
  • 2 tsp vanilla


How to make:

  • Pour all the ingredients in a glass jar and stir.
  • Put it in the refrigerator overnight.


7. Cocoa Banana Overnight Oats

This is a creamy and tasty recipe because of the banana and yogurt in it.

However, be sure to use yogurt for weight loss as the processed one can be counter-productive for your weight loss goals.

Overnight oats for weight loss, check!



  • 2 cups of rolled oats
  • ½ cups of milk (hazelnut or almond)
  • ½ cup yogurt
  • 1 banana (mashed. Chopped, or sliced)
  • 1 tbsp of cocoa
  • 1 tbsp of honey


How to make:

  • Mix all the ingredients in a glass jar and place it in the fridge.
  • When you’re ready to dig in, add any topping of your choice.


8. Vegan Overnight Oats Recipes


Vegan Overnight Oats Recipes for Weight Loss


The oats, almond milk, coconut flakes, and other extras make this overnight oat for weight loss a vegan-friendly option rich in fiber.

If you’ve considered eating raw oats for weight loss, this is your chance.

It’s a healthy breakfast for any busy person to just grab out of the fridge and dash out to work.

You only need to commit about 5 minutes the night before to get this done.



  • Ripe banana
  • 2 tbsp of chia seeds
  • ½ cup gluten-free rolled oats
  • ¾ cup almond milk
  • ¼ tsp pure vanilla extract


How to make:

  • Mash the banana in a bowl, add the cinnamon and chia seeds then mix.
  • Add the oats, almond milk, and vanilla.
  • Stir till properly mixed and place in the fridge.


9. Lemon, Thyme, and Honey Overnight Oats

Here’s another overnight oat for weight loss that brings with it the gourmet feel.

It is rich in protein, fibers, and Vitamin C.

A quick heads up, the lemon adds such a burst of flavor.



  • 1 cup of rolled oats
  • 1 tbsp of honey
  • ½ cup Greek yogurt
  • ½ cup milk
  • ¼ tsp vanilla extract
  • 1 tbsp of lemon juice
  • 3 springs of fresh thyme
  • 1 tbsp of lemon zest


How to make:

  • Put all the ingredients in a bowl.
  • Add the thyme leaves and mix them all together.
  • Place the bowl in the fridge overnight.


10. Quinoa Overnight Oats

The combination of quinoa and rolled oats might seem strange to some people.

However, don’t judge this combo till you’ve tried it. Not only is it packed with nutrition, but it is also delicious as well.

It’s just 254 calories and you’ll get all the energy you need till your next meal.



  • ¼ cup gluten-free rolled oats
  • ¼ cup cooked quinoa
  • 1 tbsp ground flaxseed
  • ¼ cup blueberry
  • 1 tsp cinnamon
  • 2 tbsp natural vegan vanilla protein powder
  • ¼ mashed banana
  • 1 tsp pure honey
  • ¼ cup raspberry
  • ¼ cup diced peaches
  • ¾ cup unsweetened almond milk


How to make:

  • Mix all the ingredients thoroughly in a bowl.
  • Pour in a glass Tupperware and place in the fridge
  • If it turns out too thick the next day, you can add more almond milk.


11. Creamy Orange Overnight Oats

This low-calorie overnight oat for weight loss hits you with the sweet orange flavor you love at breakfast.

Combined with the yogurt base, you’ll get a good dose of Vitamin C and protein from this recipe.


Creamy Orange Overnight Oats Recipes for Weight Loss



  • ½ cup rolled oats
  • 1 tsp of chia seeds
  • 2 tbsp vanilla whey protein powder
  • 1 tsp slivered almonds
  • ¼ cup unsweetened vanilla almond milk
  • 2 tbsp orange juice
  • 1/3 cup plain, non-fat Greek yogurt
  • 1 orange
  • 1 tsp orange zest


How to make:

  • Add the ingredients in a mason jar and mix well.
  • Add the orange slices and garnish with almonds.
  • Place in the fridge overnight.


Now you have recipes of overnight oats for weight loss you can try immediately.

They’re easy to make and don’t take any time.

Before we move on, we want to let you know that masala oats are also good options for these recipes. Quaker oats are another common option.

However, the best Quaker oats for weight loss we can recommend is the Organic Instant Oatmeal.

Are you wondering when should I eat oats for weight loss? Well, it’s up to you. Though we suggest you eat it for breakfast if you want, you can have oats for dinner.



If you’re trying to lose weight and are on a diet that includes oatmeal, you’ll find our list of overnight oats for weight loss recipes useful.

If you take them and combine them with suitable lifestyle changes with exercise, you’ll soon get closer to your body goals.

On that note, stay true to your weight loss regimen and remember to have fun.

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