Looking for a simple, nutritious breakfast that supports your weight loss goals? Low calorie overnight oats are the perfect solution. Packed with fiber and protein, they help keep you full longer while providing a delicious and convenient morning meal. In this article, we’ll share 7 easy low calorie overnight oats recipes tailored for weight loss, plus handy ingredient swaps and tips to maximize fullness without extra calories. Whether you’re a beginner or seasoned overnight oats fan, these recipes are designed to keep your calorie intake in check without sacrificing flavor or satisfaction.

Why Choose Low Calorie Overnight Oats for Weight Loss?

The Benefits of Keeping Oats Low Calorie

Low calorie overnight oats are an excellent choice for anyone focused on losing weight because they combine slow-digesting carbs, fiber, and protein. This combination stabilizes blood sugar, reduces cravings, and gives you sustained energy.

How Overnight Oats Keep You Full

By soaking rolled oats overnight with liquids like unsweetened almond milk or low-fat yogurt, the oats absorb moisture and soften, making them easier to digest while still delivering bulk. Adding protein-rich ingredients like Greek yogurt or chia seeds further enhances satiety, making you less likely to snack before your next meal.

7 Easy Low Calorie Overnight Oats Recipes

1. Classic Berry & Chia Overnight Oats

• ⅓ cup rolled oats


• ½ cup unsweetened almond milk


• 2 tbsp fat-free Greek yogurt


• 1 tsp chia seeds


• ¼ cup mixed berries (blueberries, raspberries)


• Optional: a few drops of vanilla stevia

Mix all ingredients in a jar, stir well, refrigerate overnight. Top with fresh berries before serving.

2. Low Calorie Overnight Oats Chocolate Delight

• ⅓ cup rolled oats


• ½ cup unsweetened cashew milk


• 2 tbsp low-fat plain yogurt


• 1 tsp unsweetened cocoa powder


• 1 tsp chia seeds


• 1 tsp sugar-free maple syrup or stevia

A rich, guilt-free chocolate flavor perfect for chocolate lovers aiming for weight loss.

3. Tropical Coconut & Pineapple Overnight Oats

• ⅓ cup rolled oats


• ½ cup light coconut milk (unsweetened)


• 2 tbsp fat-free Greek yogurt


• ¼ cup finely chopped pineapple


• 1 tsp chia seeds


• Optional: dash of cinnamon

This refreshing tropical option feels like a treat but remains low in calories.

4. Apple Cinnamon Overnight Oats

• ⅓ cup rolled oats


• ½ cup unsweetened almond milk


• 2 tbsp fat-free yogurt


• ½ small apple, grated


• ½ tsp ground cinnamon


• 1 tsp sugar-free sweetener if desired

Warm spices and fresh apple create a comforting, chronic weight loss-friendly breakfast.

5. Peanut Butter Banana Power Oats

• ⅓ cup rolled oats


• ½ cup unsweetened almond milk


• 1 tbsp natural peanut butter (no added sugar)


• ¼ small banana, mashed


• 1 tsp chia seeds

Try this protein-packed option for a sustained energy boost with just 200-250 calories.

6. Lemon & Blueberry Zest Overnight Oats

• ⅓ cup rolled oats


• ½ cup fat-free Greek yogurt


• ¼ cup blueberries


• 1 tsp lemon zest


• 1 tsp chia seeds


• Optional: 1 tsp stevia or zero-calorie sweetener

Refreshing and tangy, this recipe brightens mornings while keeping calories low.

7. Mocha Low Calorie Overnight Oats

• ⅓ cup rolled oats


• ½ cup unsweetened oat milk


• 2 tbsp low-fat Greek yogurt


• 1 tsp instant coffee powder


• 1 tsp unsweetened cocoa powder


• 1 tsp sugar-free syrup or stevia

A caffeine kick and rich chocolate notes combine with slow-release energy to keep you full throughout the morning.

Ingredient Swaps to Customize and Lower Calories

Milk Alternatives

Unsweetened plant-based milks like almond, cashew, oat, or coconut milk all offer low calorie bases and unique flavors. Choose unsweetened versions to keep sugar low.

Yogurt Choices

Swap full-fat yogurt for fat-free or Greek yogurt to boost protein without extra calories. For dairy-free diets, use unsweetened coconut or almond yogurt.

Sweeteners & Flavor Boosts

Avoid sugar by using natural zero-calorie sweeteners like stevia or monk fruit drops. Add spices such as cinnamon, nutmeg, or vanilla extract for extra depth without affecting calorie count.

Tips to Maximize Fullness While Keeping Calories Low

Include Protein & Fiber

Ingredients like Greek yogurt, chia seeds, and nut butters (in moderation) enhance protein and fiber content, important for prolonged fullness and weight loss support.

Watch Portion Sizes and Added Toppings

Keep portions consistent to control calories. Limit higher-calorie toppings like nuts or dried fruit and opt for fresh berries or a sprinkle of cinnamon instead.

Prep Smart for Busy Mornings

Make multiple jars in advance for grab-and-go convenience. This helps avoid impulse high-calorie breakfasts and supports consistent healthy eating habits.

Frequently Asked Questions About Low Calorie Overnight Oats

Can I make overnight oats without yogurt?

Yes, use extra milk or dairy-free alternatives plus chia seeds for thickness and protein powder if desired to maintain nutrition and texture.

How long do they last in the fridge?

Store overnight oats in airtight containers for up to 4-5 days, perfect for meal prep and quick breakfasts all week.

Can I eat these oats warm?

Absolutely! Heat them briefly in the microwave for a warm, comforting option without changing the nutrition profile.

Conclusion: Start Your Weight Loss Journey with Low Calorie Overnight Oats Today

Low calorie overnight oats are a delicious, convenient way to support weight loss while keeping you full and energized. With simple ingredient swaps and recipe variations like low calorie overnight oats chocolate or tropical flavors, you can enjoy variety without guilt. Incorporate these easy low calorie overnight oats recipes into your routine to simplify breakfast, improve portion control, and stay committed to your goals. Explore more recipes and tips to make healthy overnight oats an effortless part of your success story.