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overnight oats for weight loss

Healthy Overnight Oats Recipe for Weight Loss (Low Calorie!)

Summer Yule
Learn to make my healthy overnight oats recipe for weight loss; it’s filling and only about 300 calories!
5 from 7 votes
Prep Time 10 mins
Total Time 10 mins
Course Breakfast
Cuisine American
Servings 1
Calories 318 kcal


  • cup oatmeal, dry (rolled oats or old fashioned oats)
  • 5.3 ounces Greek yogurt, non-fat (150 grams; plain, unsweetened)
  • ¼ cup milk, 2%
  • 1 tablespoon sugar-free maple syrup
  • ½ teaspoon lemon zest
  • ½ teaspoon poppy seeds
  • 1 cup blueberries, fresh


  • In a medium-sized bowl, stir together the oats, yogurt, milk, syrup, lemon zest, and poppy seeds.
  • In a wide-mouthed pint jar, layer half of the oat mixture, then half of the blueberries.
  • Add the last half of the oat mixture to the jar, and top with the rest of the blueberries.
  • Put the cover on the jar and refrigerate overnight before enjoying. Easy!


This is a level 1 recipe (may help support fat loss). Here’s something that may be surprising: you can eat overnight oats for weight gain or for weight loss! It’s your overall calorie balance that leads to losing weight or gaining weight, not a specific food.
In this recipe, we’re using low fat and nonfat dairy, fresh fruit, and sugar-free maple syrup. This gives us low calorie overnight oats with a big volume that fills the pint jar. We get fiber, protein, and fluid volume to help keep us full.
What if I made overnight oats instead with whole milk or cream, whole milk yogurt, dried fruits, and real maple syrup? I could make a jar of overnight oats that is the exact same volume. However, this jar of oats will be at least 200-300 calories more than the low-calorie oats.
Would I feel more full eating the higher calorie oats with the full fat dairy, sweetener, and dried fruit? I know I wouldn’t, so choosing the low cal oats won’t mean I’ll just snack more later. I’ll feel at least as satisfied (maybe more) choosing oats made with fresh fruit and low-fat dairy.
This sort of thing can be a good thing to experiment with if you want to lose weight. Do you find you feel satisfied for longer when you use fresh fruit versus dried? Does it make a difference to your feelings of fullness if you use reduced fat milk versus whole?
Paying attention to how what you eat makes you feel can help you to eat more mindfully. It can also be an early step in helping you to figure out the sort of diet pattern that may help you achieve long-lasting weight loss.
Nutrition information is for one serving.


Calories: 318kcalCarbohydrates: 47.5gProtein: 24.8gFat: 4.2gSaturated Fat: 1.1gPotassium: 471.6mgFiber: 6.1gVitamin C: 24.4% DVCalcium: 28.4% DVIron: 8.9% DV
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