5 32 Published Dec 13, 2022, Updated Nov 05, 2024 They’re made with less oats than my typical overnight oats recipes and low calorie ingredients such as unsweetened almond milk, fat-free yogurt, fresh berries and stevia.
Why You’ll Love This Recipe
Super quick and easy to make. You only need 6 main ingredients! Under 200 calories per serving! Gluten-free, low-sugar and can easily be made vegan. Perfect for meal prep and busy, on-the-go mornings.
Ingredients Needed
old fashioned rolled oats – rolled oats work best for overnight oats recipes! Quick oats/instant oats get too soggy and steel-cut oats don’t soften enough. Oats are naturally gluten-free but are often cross-contaminated, so make sure you grab certified gluten-free, old-fashioned oats! My favorite brand is Bob’s Red Mill gluten-free oats. milk – you can use any type of dairy or non-dairy milk, but I prefer to use unsweetened cashew milk or almond milk because it’s low in sugar and calories. yogurt – feel free to use your favorite type of yogurt, but I like the 0% Fage Greek yogurt or Culina plain & simple coconut yogurt for a dairy-free option. The lowest calorie option would be a fat-free yogurt! chia seeds – for added fiber, protein and healthy fats. Chia seeds also absorb some of the liquid, making the oats thicker. sweetener – I used a few drops of vanilla stevia to keep the sugar content down, but zero sugar maple syrup is another great option. cinnamon & vanilla extract – both are optional but will add some delicious flavor to these oats. berries – the perfect low-calorie fruit option! I used a combo of blueberries and raspberries, but use your favorite blend of fresh or frozen berries! Blackberries or strawberries would be great additions.
How to Make
Add oats, milk, yogurt, chia seeds, stevia, fresh berries, vanilla and cinnamon (if using) to a jar or storage container with a lid (I like using wide mouth 16 oz mason jars or Weck jars). Stir ingredients together and place in the fridge overnight. If you’re in a rush you can shorten the soak time to 2-4 hours. The next morning (or when ready to eat), remove the lid and give oats a stir. If they seem too thick you can add a little more milk to loosen the mixture. Top with more fresh berries and enjoy! You can eat the oats straight from the jar or pour into a bowl for serving.
Do You Have to Soak The Oats Overnight?
You actually don’t! I know they’re called “overnight oats” but you actually just need to soak oats for a few hours. When I am on top of my meal prep I prefer to soak the oats overnight. But if I forget to prep them, I just make the oats in the morning and let them soak for about 2-3 hours. The longer you soak the oats, the softer they will be. When I only soak for a few hours, the oats are a little chewier, but I don’t mind!
How to Store
Overnight oats are great for meal prep. Feel free to double, triple or quadruple this recipe for the week on Sunday so you have an easy and healthy breakfast ready to go throughout the week! When stored in a sealed container in the refrigerator overnight oats should last for up to 5 days. They will soften more the longer they sit so I find they’re best on days 1-3, but they’re still safe to eat on days 4 and 5.
What is the Best Container for Overnight Oats?
I use Ball mason jars for my overnight oats because they come with lids, and have so many uses! I use them for making my Protein Chia Pudding, too! The 16-ounce size is perfect, and you can get a pack of 12 jars for around $15. For a smaller container for overnight oats, I like Weck Canning Jars with glass lids (which you’ll see in the photos). The Weck Canning Jars are on the pricier side, retailing for about $38 for four jars.
More Overnight Oats to Try
Easy Basic Overnight Oats Strawberry Overnight Oats Chocolate Overnight Oats Blueberry Overnight Oats Vanilla Overnight Oats (MUSH Copycat) Overnight Oats with Yogurt
Be sure to check out the full collection of oatmeal recipes on EBF!
